This is what is holding you back from becoming a stronger runner and cyclist

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TRAINING BREAKDOWN

“Let’s call a spade a spade”

By Emma O’Toole

Hello and happy Sunday!

If you’ve been strength training for a little while now and you’re not seeing the fruit of your labour, ie. the increased resilience to injury/niggles, improved pace and endurance, then you might be feeling a little disillusioned by it. And rightly so, because if you’re showing up, putting in the effort, and still not getting stronger, it can feel like strength training just… doesn’t work for you. But before you throw in the towel, spend the next couple of minutes reading this newsletter.

Today’s newsletter covers two key reasons why you’re not becoming a stronger runner or cyclist even though you’re strength training. Yes, it might sound a bit contradictory at times, but stick with me. It’ll make sense.

1. You’re not lifting heavy enough.

Let’s call a spade a spade. You think you’re working hard enough. You’re hitting your reps and sets, getting the sessions in a week. But if you’re hitting an 8 out of 10 effort or saying you’ve got 2 reps in reserve, and ready to perform the same exercise again 30 seconds later with no real fatigue in sight… that wasn’t an 8 out of 10 effort.

You didn’t lift heavy enough to create adaptation; you just got a bit out of breath and palms sweaty.

This is best analogised to interval training, if you’re ready to go again shortly after finishing your interval/set of intervals, you likely weren’t working at the true intended intensity as those recoveries should be needed after the effort you’ve just put in.

If you’re trying to build strength, power and robustness (the kind that actually helps you push harder, last longer, and recover quicker), then you need to lift heavy enough to demand adaptation. That means heavier weights and enough rest, not just jumping from set to set in the name of time efficiency. I’m not suggesting you spend 5 minutes between sets recovering, we can get savvy with padding out your recovery time between sets, but the key thing here is that a true 8/10 effort needs that recovery.

Your body adapts based on the stimulus you give it. If the stimulus is always “sort of hard”, the result is always “sort of stronger.”

2. You’re lifting too heavy, too soon (told you this was a bit contradictory)

Now here’s where it might sound like I’m contradicting myself: on one hand I’m telling you to lift heavier, yet on the other, I’m saying many of you are lifting too heavy too soon.

Welcome to the messy middle.

Here’s what I mean: if you don’t have the range, control or coordination to move through a full split squat or a proper hinge pattern, throwing more weight on the bar, or using a set of heavier dumbbells won’t fix the problem. It’ll just cover it up making you feel like you’re doing more, until something starts talking back- usually your lower back. The key part of the statement above is the “too soon”.

So if your squat is shallow, your lunge wobbles all over the place, and your deadlifts looks more like you’re trying to touch your toes, it doesn’t matter if you’re holding a 12KG kettlebell or a heavy shopping bag, you’re loading a poor pattern. And poor patterns under load = pain later and a higher risk of injury.

This is exactly why I built the 12-week BUILT TO RUN OVER 30 and BUILT TO RIDE OVER 30 programmes because lifting heavy only works if your movement is solid and your plan is progressive.

Why this is even more important when you’re over 30

Your time is more limited and your recovery isn’t what it used to be. So when you get a window to train, you want to make it count- totally fair.

But here’s what that often looks like: you’ve only got 20 minutes to train so you try to cram as much as possible into that time and go heavy with no rest because you think more weight equals more benefit. Or you skip lifting altogether because you’re afraid it’ll mess with your next run or ride.

Neither of those approaches work.

Lifting heavy done right doesn’t mean wrecking yourself. It means being intentional. It means choosing load and rest based on what your body actually needs and what strength quality you are looking to develop. Not just what fits into your schedule or looks tough on paper.

And if that sounds like a lot to juggle, that’s where a programme that has it all written out for you comes in. Because without structure, your strength training either becomes a rushed afterthought or a source of fatigue that ends up working against your endurance.

What can you do about it?

If strength training isn’t giving you the returns you were hoping for, if you’re still getting niggles, still not feeling stronger on the hills, still wondering what all the hype is about it’s not you… it’s your approach.

As we've covered, you’re either not lifting heavy enough to drive adaptation. Or you’re lifting too heavy without a solid base to support it. And both lead to the same result: no progress.

Strength training only works when it’s targeted and consistent. Fundamentally, when the right weight meets the right movement. When the plan builds week after week and supports the runner or cyclist you want to become and the goals that you are training for. So to begin, start there:

1. Be consistent,

2. Be specific,

3. Plan for progress.

And if you want the fastest way to get there, please reply to this email, or get in touch here, I do actually read every single one and it is me replying to you, not an AI bot.

Don’t forget to also check out our fantastic free community for ongoing support and help with your training- last weekend I covered strides which a lot of you have been finding really beneficial and a nice addition to your training.

Have a great Sunday!

Emma

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