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TRAINING BREAKDOWN
“That’s the moment they realise: this is what’s been missing.”
By Emma O’Toole
Hello and happy Sunday!
If you’re anything like the runners and cyclists I work with, you’re probably tracking at least one of the following in your training: your average pace, heart rate, power, strava segements… maybe your sleep, cadence, HRV, and even glucose. We love the feedback, we like knowing that our effort is working and why wouldn’t we? That’s what makes endurance sport addictive. There’s always a goal, always a metric, always something to give us a sense of progress, a sense of control, and for many of us, it’s a big part of why we train: it feels good to see those numbers improve.
So when you hear me rambling on about the importance of strength training, and two weeks later there’s no spike in your performance, no obvious ‘wins’ it’s easy to question: is this even working?
Here’s what I want to say to you, coach to athlete:
Strength training is not about instant gratification. It is, however, one of the most powerful tools you can use to feel better in your body, to train with more freedom, and to keep doing what you love whether that’s chasing a finish line or simply clearing your head after a stressful day.
We’re addicted to the numbers, (myself included):
We buy supershoes, and suddenly we’re 20 seconds faster over 5K.
We invest in aero wheels, and our average speed jumps without extra effort.
We’ll spend extra on a lightweight jersey to shave a precious few seconds off our times.
That’s the kind of cause and effect we’ve come to expect from investing in our training: quick, measurable and satisfying.
But with strength training, you put in the work, and the results don’t scream at you. There’s no new PB after one session, no obvious gain, nothing your watch can celebrate. So it feels like it’s not worth it.
However, strength training doesn’t shout, it whispers and when you listen closely enough, you’ll hear exactly why it matters.
What strength training actually changes:
I’m going to drop the metrics and terminology like improved muscle mass and bone density for a second, this is what you actually get from strength training:
You get fewer aches and pains.
You recover faster.
You stop dreading niggles and flare-ups.
You train with confidence.
You feel good in your body not just as a runner and cyclist, but as a parent, partner, all round human-being.
And what this actually means for your running and cycling is:
You get through a hilly ride without your back tightening up.
You run longer without your knees hurting.
You don’t wake up sore after back-to-back training days.
Your photo finishes no longer have you looking like the hunchback of Notre Dame.
You feel more confident, stable, and strong in your movement, not only during your workouts, but in day-to-day life too. Like Falk who can load equipment from gigs easier, or Mhairi who can confidently tackle the garden with a strimmer that’s taller than she is.
These are the “wins” that matter, especially if you’re training not only to race, but to be the best version of yourself and if your goal is to keep running and riding long into your 40s, 50s, 60s…
But why then is it so hard to stick to?
Back to the start of this newsletter: if we can’t measure it, it’s easy to wonder did it even make a difference? And that’s a hard mindset to break, especially as runners and cyclists who have built our progress around visible, trackable outcomes that we can tap into every day on our wrist or smartphones.
But here’s what I see time and time again with those I work with:
Runners and cyclists over 30 who were always managing a niggle suddenly aren’t.
Runners and cyclists who felt like they were “slowing down” now they’re over 30, realise it was just a strength issue and the PBs are coming.
Runners and cyclists are recovering better than ever before so they have the energy to spend time with their families after an early long run/ride at the weekend.
The changes are subtle at first, but over time, they become undeniable and pretty irresistible.
So, how do I know if strength training is working for me?
Most athletes don’t “get it” until they experience it.
They commit to a few weeks of strength, it feels a bit awkward to start off with, they might get a little sore and a itchy feet that the time they’re spending lifting weights should be spend running and cycling...
… but then something clicks:
Their stride is smoother.
Their form holds deeper into long efforts.
Their body starts to feel more reliable.
It’s not dramatic, there’s no notification on your watch that you just ran a faster 10km because your shoulders didn’t collapse at 8km and your stride therefore didn’t break down.
But it’s powerful, because that’s the moment they realise: this is what’s been missing.
I’m not here to tell you strength training is the answer to everything.
But if you’ve been chasing numbers, chasing performance, chasing a better feeling in your training and you haven’t yet built strength training into your week there’s a gap in your training, and it’s a big one.
No, strength training won’t give you a PB next week, or shave 20 seconds off your 5km time after one session; but it will likely be the reason you’re still running, riding, and setting PB’s next year and in 10 years time.
So if you’re training to hit a race goal… or just to feel more like yourself again…
Strength training is worth it.
And if you’re not sure where to start or you have been doing it for a little while now and are seeing no improvements at all, then please reply to this email as I’ll be happy to help.
Also, don’t forget to also check out our fantastic free community for ongoing support and help with your training.
Have a great Sunday!
Emma x
PS. GET A FREE EBOOK BY SHARING THIS NEWSLETTER WITH A LIKE-MINDED RUNNER, CYCLIST AND TRIATHLETE…
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