The Rubik’s Cube method for training smarter

Hi everyone,

I hope that you’ve had a great week, I can’t believe we’re now in September and the summer season is drawing to a close!

Last weekend, I disappeared off-grid.

No internet, no screens. I stayed overnight in a cabin tucked away in the woods, long walks, good food and a Rubik’s cube I threw into my bag on a whim.

Somewhere between the stack of books and hundreds of homemade tomatoes, I realised it was the perfect analogy for training.

If you’ve ever tried to solve a Rubik’s cube, you’ll know exactly what I mean; it is fascinating, frustrating and addictive.

You line up one side, only to mess up another.

You feel like you’re making progress, but then the next move undoes it all.

And if you don’t know the right method, you end up going in circles, never quite getting the puzzle solved.

Does that sound familiar to you?

That’s training.

Runners and cyclists over 30 know this feeling all too well. Weeks where your legs feel heavy, your pace doesn’t match the effort, or you hit a race only to fall well short of what you were hoping for. It’s easy to think you’re going backwards, but often you’re just moving pieces around without a clear method.

The layers of the cube

There are different ways to solve a Rubik’s cube, but most involve building it layer by layer.

And that’s exactly how training works:

Layer 1: Base endurance.

This is the foundation: your base miles, steady rides, aerobic conditioning work. Without it, your top end speed is limited and so is the distance you can cover. Just like the cube’s bottom layer, if one piece is misaligned, the whole thing can looks fine from a distance but when you try to build on top, it all falls apart.

Layer 2: Intervals and race-specific work.

This is where the puzzle gets trickier. To move forward, the corner pieces have to match up. On the cube, that means precision, not just slapping colours together and hoping. In training, it’s the same: nailing your speed and interval work requires the right balance of recovery, mechanics, and progression. Without that precision, you can’t move cleanly to the next stage.

Layer 3: Strength training.

This is where it all comes together. Strength is the anchor that keeps the base from crumbling and the precision that holds the second layer in tact. Without it, every time you add intensity or volume, the puzzle falls apart and this shows up as recurring injuries, niggles or flat training and performance.

The missing piece

Most runners and cyclists over 30 are pretty good at the first two layers. They’ll build their base, they’ll hit their intervals hard, but they neglect the layer that makes the whole thing complete: strength.

This is why it matters so much:

It reinforces your base.

Without strength, your endurance is fragile. Long runs and rides build fitness, yes. However, they also create repetitive stress. Strength builds the tissue resilience (muscles, tendons, joints) that allows you to handle that volume without breaking down.

It amplifies the middle layers.

Intervals and race-specific sessions depend on force. The more force you can produce with each stride or pedal stroke, the faster and more powerful you’ll be. Strength training improves neuromuscular efficiency and power output, making every interval more effective.

It’s the final move that pieces it all together.

Think of strength training as the algorithm that solves the cube. Without it, you can get close to completing the cube some sides neat, others messy. With it, the whole cube aligns.

It’s the same with our training. Without strength, you might build something that looks solid on the surface: a decent base, a few good sessions, but hidden pieces are still out of place. With strength, everything locks together, and you unlock your full potential.

It can be frustrating…

Just like the cube, training can be maddening.

That’s not failure, it is just part of the puzzle.

And I’ll be honest: I didn’t solve the cube on my own… and I didn’t peel off the stickers and switch them (although it was tempting!)

I ended up watching a couple of instructional videos in a local cafe that had WiFi, and that was why I was able to solve the cube. Suddenly the endless twisting and frustration had a method: there are a set of algorithms where each twist and turn actually has a purpose.

Training is the same. Without guidance, you can waste months spinning your wheels building one side only to undo another. With a coach, you get the structure and progression that makes all the effort line up neatly.

How to solve your training cube

Here’s how I’d apply the Rubik’s cube method to your training if you’re a runner or cyclist over 30:

1. Start with the base.

Prioritise consistent aerobic work. Aim for steady progress: building time on feet or hour in the saddle at a pace and effort level that you can sustain.

2. Add the middle layers gradually.

Higher intensity work, like intervals, is essential, but not in huge doses. One or two quality sessions per week is enough. Do too many, you’ll burn out and increase your risk of getting injured.

3. Integrate strength twice a week.

Strength training isn’t an add-on, it’s the reinforcement that holds every layer together:

4. Be patient with frustration.

Training (like the cube) feels frustrating before it clicks; at times it feels as if you’re taking 3 steps forwards and 4 backwards. The difference between endless frustration and real progress is the method. With the cube, that means learning the algorithms: a clear sequence that turns chaos into order.

With training, it’s the same. The “method” is found in structured planning, proven principles, and, often, the guidance of a coach who knows which steps matter and which turns just waste your time.

Stick with the method and trust the process.

Simple but powerful

That Rubik’s cube in the cabin reminded me of something simple, but so very true:

Progress isn’t about luck, shortcuts, or one-off breakthroughs, rather it is about following the right steps, in the right order, with the right pieces in place.

For runners and cyclists over 30, strength training is the algorithm. The move that stops you going in circles and finally brings every side together with every piece in the space it should be.

And when all the layers align (base, intervals, strength), you don’t just have a solved cube instead you have a body that can run and ride faster, longer, and stronger for years to come.

This weekend in our wonderful free community for runners and cyclists over 30, we talked about your end of season plans and wow you have some great events lined up! Check it out for ongoing support with your training.

Have a great Sunday!

Emma x

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