In this video I’m going to talk about the two keys to success.
I've been coaching for over 10 years, and I've had the luxury of working with World Champions (if you count Zwift) and Grand Tour stage winners. But I've also worked with a lot of people like me, everyday amateur and recreational athletes out there doing events, trying to get fit, and just performing in the world.
And whether it's a professional athlete or a recreational athlete, one thing unites us all: we're all looking for key performance.
My goal is to help you become fitter, more capable, and better performing than ever before. And to do this, I want to share with you the secret to success in endurance sports. Despite all the information available, it really comes down to two key principles.
The first step is to master the fundamentals. With so much information available, it can be easy to get lost or apply things in the wrong way. So, focus on mastering the core building blocks of endurance sport performance.
The second is to optimizs your training. Many athletes come to me saying they don't have 8-10 hours a week to train, but what they often don't realize is that their current training program and the number of hours spent on the bike are not optimized.
So, let's dive into these principles and prepare for your best results ever. Firstly, when it comes to endurance sport performance, the core building blocks are consistency, rhythm, and progression.
Consistency is the foundation. If we don't introduce consistent stimuli to our bodies, our fitness and performance won't improve. Aim to make exercise a consistent part of your routine, even if it's just one hour a day.
Next, build your rhythm. This involves understanding when to push yourself and when to take it easy, as well as feeling good and ready for each workout.
Finally, always be pushing (ABP). As you progress in your training plan, challenge yourself to do a little more each day. The human body is an adaptive machine, but it needs a trigger to improve and grow.
By following these three areas, you will be well on your way to peak performance. But remember, there's always room for growth and improvement. I can't wait to see your progress and help you reach your full potential!
Now, these three areas will get you 95% of the way there. But let me tell you something: 95% of athletes who are truly close to peak performance outperform three to five athletes, if not four out of five, who have ever achieved the average athlete performance level.
Focus on the basics. Don't worry about the complex; don't try to add your own secret number things; just stick with the program—consistency, rhythm progression.
Now let's talk about training optimisation. And it's really two things, namely, your training plan and expert guidance. So your goal is to execute your plan. Now, basically, what I'm saying is, trust me, trust us, and you've joined a program. And I believe that if you're prepared, if you're ready to embark on this journey with us, you've already made the decision to trust. But trust us, for many of you, particularly in the first month or two, it might seem like this is too easy. I'm not riding hard enough. I didn't leave a puddle of sweat below my trainer today, right? Just trust us.
We're going to put things in the right order. We're going to rebuild your aerobic engine, add anaerobic capacity on top of that, put things in the right order, and that's going to get you to peak performance.
But your job is to stay the course as best you can. And as you stay the course, I want you to evolve and learn. I have this little diagram because it's childlike—learn, play, and grow. That is exactly what the SEMIPRO athletes do. Learning shouldn't be something boring and static. It's like when I was in high school and had to go to class, you'd be like, "Oh, no, I have to go to class." It's not going to be that.
We're going to learn together, and we're going to play as we learn. But I want you to open up your mind. Be open to new ideas, new processes, new formats, and new learning, and engage in the process because, at the end of the day, you're going to get what you give out of this program.
If you come in open-minded, you follow the program and learn along with us. You will be a transformed athlete, and you will be ready to perform at your peak.
So I want to quickly finish by talking about how you can maximise your experience in the program. Well, that answer lies in the design of the program. The program is designed to help you become a whole athlete. So what do I mean by a whole athlete? Well, the reality is that when we look at the demands of endurance, sport performance, and athletic performance as a whole, but particularly when you're talking about endurance sports here, they really go beyond just what we traditionally call training. Training is very focused on your time on the bike, how hard you're doing intervals, how hard you're not doing intervals, and all that stuff.
But, when we consider how your body is designed, the interaction between your physical capability and the fuel and nutrition that we provide determines our ability to withstand and improve with those exercises. If you're going to nail all three of those, you need to have a proper training plan, a proper nutrition plan, and a proper strength training system.
When you put these three elements together, you will see significant improvement. But yet, all the time when I say that I hear people say, Well, hey, Coach, I only have 10 hours a week to train. I'm totally limited by life. Well, let's look at what it takes to become a whole athlete nutrition, yet, maybe it requires a little more time because to think through your meals a little better, you have to be a little more prepared.
But really, it doesn't consume time, it is low hanging fruit. If you train hard and eat well, at the same time, your improvement, your response to that exercise stimuli will be better than ever.
So if you focus throughout this program and get to as much of the training as you can, eating well and getting to as much training as you can. You will be surprised about the results that you will get.
I've been coaching for over 10 years, and I've had the luxury of working with World Champions (if you count Zwift) and Grand Tour stage winners. But I've also worked with a lot of people like me, everyday amateur and recreational athletes out there doing events, trying to get fit, and just performing in the world. And whether it's a professional athlete or a recreational athlete, one thing unites us all: we're all looking for key performance. My goal is to help you become fitter, more capable, and better performing than ever before. And to do this, I want to share with you the secret to success in endurance sports. Despite all the information available, it really comes down to two key principles. The first step is to master the fundamentals. With so much information available, it can be easy to get lost or apply things in the wrong way. So, focus on mastering the core building blocks of endurance sport performance.
The second is to optimizs your training. Many athletes come to me saying they don't have 8-10 hours a week to train, but what they often don't realize is that their current training program and the number of hours spent on the bike are not optimized. So, let's dive into these principles and prepare for your best results ever. Firstly, when it comes to endurance sport performance, the core building blocks are consistency, rhythm, and progression. Consistency is the foundation. If we don't introduce consistent stimuli to our bodies, our fitness and performance won't improve. Aim to make exercise a consistent part of your routine, even if it's just one hour a day. Next, build your rhythm. This involves understanding when to push yourself and when to take it easy, as well as feeling good and ready for each workout. Finally, always be pushing (ABP). As you progress in your training plan, challenge yourself to do a little more each day. The human body is an adaptive machine, but it needs a trigger to improve and grow. By following these three areas, you will be well on your way to peak performance. But remember, there's always room for growth and improvement. I can't wait to see your progress and help you reach your full potential! Now, these three areas will get you 95% of the way there. But let me tell you something: 95% of athletes who are truly close to peak performance outperform three to five athletes, if not four out of five, who have ever achieved the average athlete performance level. Focus on the basics. Don't worry about the complex; don't try to add your own secret number things; just stick with the program—consistency, rhythm progression.
Now let's talk about training optimisation. And it's really two things, namely, your training plan and expert guidance. So your goal is to execute your plan. Now, basically, what I'm saying is, trust me, trust us, and you've joined a program. And I believe that if you're prepared, if you're ready to embark on this journey with us, you've already made the decision to trust. But trust us, for many of you, particularly in the first month or two, it might seem like this is too easy. I'm not riding hard enough. I didn't leave a puddle of sweat below my trainer today, right? Just trust us. We're going to put things in the right order. We're going to rebuild your aerobic engine, add anaerobic capacity on top of that, put things in the right order, and that's going to get you to peak performance. But your job is to stay the course as best you can. And as you stay the course, I want you to evolve and learn. I have this little diagram because it's childlike—learn, play, and grow. That is exactly what the SEMIPRO athletes do. Learning shouldn't be something boring and static. It's like when I was in high school and had to go to class, you'd be like, "Oh, no, I have to go to class." It's not going to be that. We're going to learn together, and we're going to play as we learn. But I want you to open up your mind. Be open to new ideas, new processes, new formats, and new learning, and engage in the process because, at the end of the day, you're going to get what you give out of this program. If you come in open-minded, you follow the program and learn along with us. You will be a transformed athlete, and you will be ready to perform at your peak.
So I want to quickly finish by talking about how you can maximise your experience in the program. Well, that answer lies in the design of the program. The program is designed to help you become a whole athlete. So what do I mean by a whole athlete? Well, the reality is that when we look at the demands of endurance, sport performance, and athletic performance as a whole, but particularly when you're talking about endurance sports here, they really go beyond just what we traditionally call training. Training is very focused on your time on the bike, how hard you're doing intervals, how hard you're not doing intervals, and all that stuff. But, when we consider how your body is designed, the interaction between your physical capability and the fuel and nutrition that we provide determines our ability to withstand and improve with those exercises. If you're going to nail all three of those, you need to have a proper training plan, a proper nutrition plan, and a proper strength training system. When you put these three elements together, you will see significant improvement. But yet, all the time when I say that I hear people say, Well, hey, Coach, I only have 10 hours a week to train. I'm totally limited by life. Well, let's look at what it takes to become a whole athlete nutrition, yet, maybe it requires a little more time because to think through your meals a little better, you have to be a little more prepared. But really, it doesn't consume time, it is low hanging fruit. If you train hard and eat well, at the same time, your improvement, your response to that exercise stimuli will be better than ever. So if you focus throughout this program and get to as much of the training as you can, eating well and getting to as much training as you can. You will be surprised about the results that you will get.
