Why your training feels tough but you're not getting fitter

In partnership with

TRAINING BREAKDOWN

“It can feel like a full-time job just trying to tick every training box… and without a plan behind it, all you’re doing is staying busy, not getting fitter.”

By Emma O’Toole

Hi there,

If you’ve ever had that nagging thought mid-run or ride…

“Am I actually getting fitter?”

You’re not alone.

So many runners and cyclists over 30 come to me training hard and consistently but without direction. They have clear goals, it might be a race they have booked or a target time for park run on a Saturday, but there’s no structure to help them get there.

Intervals, long runs/rides, tempo workouts, strength training, mobility, nutrition, sleep.

It can feel like a full-time job just trying to tick every training box… and without a clear plan behind it, all you’re doing is staying busy, not getting fitter.

That’s why so many runners and cyclists end up spread thin, frustrated, and stuck in a cycle of effort without progress.

When your training lacks focus, this is what it looks like:

1. You build fatigue but not fitness.

2. You get random results from random sessions.

3. You hit plateaus, pick up injuries, or just feel stuck.

4. Your motivation dips and the doubts creep in:

   “Am I just getting older?”

   “Have I already peaked?”

A big part of the problem is Decision Fatigue.

You know the kind of training week I’m talking about…

You head out for a run because it’s Tuesday and that’s “run day.”

You get on the bike because you finally have a spare hour.

But if someone asked why you were doing that session, or what it was meant to do, you wouldn’t really have an answer.

It’s not that you’re not committed. You are.

But when every session feels like a bit of a guess, when you’re constantly thinking, “Should I be doing more? Less? Going faster, going slower? Is this actually helping?” That mental load really adds up.

That’s what we call decision fatigue.

And if you’re not seeing the progress you want, it might be the thing that’s quietly getting in your way.

I’ve put together a short <10-minute training on it. It’s quick, to the point, and it might change how you think about your sessions this week.

Watch the training here!

Inside, I’ll walk you through how decision fatigue shows up in your training, why it slows your progress, and how to bring more clarity (and better results) without making everything more complicated.

But we’re not stopping there! Today’s newsletter is here to help you take action today.

Let’s bring your focus back to what actually matters based on where you are right now, and where you want to go.

So how do you bring focus back?

1. Know the training phase you’re in:

You can’t train the same way all year round, as well as being really boring it’s not going to do much for your fitness.

There are different phases across a training cycle:

• Base phase: build your engine, get strong

• Build phase: layer in more intensity and race/event specific work

• Peak/race phase: sharpen up and back off the volume

Each phase has a different goal and your strength training and running and cycling needs to reflect that.

2. Match your strength to your endurance

Strength training isn’t just a nice-to-have.

Done right, it supports your sport, not competes with it.

Done wrong and you’re not going to want to pick up a weight again.

Here’s my best piece of advice:

Leave your ego at the door and lift with purpose because when you cross that finish line, you won’t be thinking about your deadlift PB, you’ll be looking at the clock.

And while we’re here, ditch the idea that more is always better! A well-structured 2x strength training per week plan will do way more than random sessions squeezed in when you’re already shattered.

3. Focus on what’s actually holding you back

Not everything in your training needs fixing.

But there’s usually one thing that’s making everything else feel harder than it should.

Ask yourself:

Do I always fade on hills or late in a long ride/run?

→ You probably need more full-body strength and endurance.

Do I keep getting tight hips, sore knees or lower back pain?

→ You likely need to work on mobility, stability, recovery and building a stronger body to support your training.

Am I consistent but not improving?

→ You need more progression or structure, not just more miles.

Do I feel wiped out even when I’m doing all the ‘right’ things?

→ Your sessions might be clashing. You could be doing too much intensity without enough support and recovery.

Focus on the thing that’s actually holding you back, not the one that’s easiest to control.

That’s where progress starts to feel inevitable again. When your training has purpose and not just effort that’s when it really starts to pay off.

And if you’re still second-guessing your sessions or feeling stuck?

It might be decision fatigue.

Watch the short <10-minute training here - it might be the best thing you’ve ever done.

And look, I know it can feel like a lot to manage.

Trying to figure out what run/ride to do, when to lift, how to recover, what to prioritise… it’s a full mental load in itself and that’s exactly where coaching comes into its own.

It’s not just about handing you a plan, it’s about removing the guesswork.

So all you’re left with is what you need to do, when you need to do it.

Also, don’t forget to also check out our fantastic free community for ongoing support and help with your training.

Have a great rest of your Sunday!

Emma x

Each morning, The Sample sends you one article from a random blog or newsletter that matches up with your interests. It’s a great way to discover new content on your favourite topics, sign up here.

The Daily Newsletter for Intellectually Curious Readers

Join over 4 million Americans who start their day with 1440 – your daily digest for unbiased, fact-centric news. From politics to sports, we cover it all by analyzing over 100 sources. Our concise, 5-minute read lands in your inbox each morning at no cost. Experience news without the noise; let 1440 help you make up your own mind. Sign up now and invite your friends and family to be part of the informed.

Join for free today!