I recently chatted with an athlete who felt they weren't doing as well as they should be in triathlon. The athlete has a strong running background and only did their first triathlon just over a year ago.
The Reality of Progression
I explained that initial gains are easy and that you will progress quickly on the bike and in the pool if you are determined and have a good foundation in fitness. But this will start to plateau and gains will be a lot smaller.
Professional Athlete Example
I recently compared a female PRO's improvements in the same race (70.3) over two years, where she went from a 2:43 bike to a 2:31 and a 1:28 run to a 1:23, which in the grand scheme is a huge improvement. This athlete has been a pro for three years and has seen steady improvement during that time.
Professional Athlete Progress Example
Bike Split Improvement
From 2:43 to 2:31 over two years - a 12-minute improvement
Run Split Improvement
From 1:28 to 1:23 over two years - a 5-minute improvement
Key Insight
Even professional athletes with 3+ years of experience continue to see steady, meaningful improvements through consistent training
The Truth About Progress
I explained this to my athlete and we discussed that it takes time, there are no magic bullets, plans, or sessions out there that will propel you upwards. There is only consistent training, recovery and nutrition, with a lifestyle that is compatible with triathlon to improve.
The Four Pillars of Long-Term Success
1. Consistent Training
Regular, structured sessions over months and years
2. Proper Recovery
Adequate rest and sleep to allow adaptations
3. Sound Nutrition
Fueling your body for training and recovery
4. Compatible Lifestyle
Life balance that supports your triathlon goals
Success Story
The athlete is happy that she was OA AG Winner at Swansea 70.3.
Key Takeaway
Patience and consistency in training, combined with realistic expectations about progression timelines, lead to both performance improvements and race success. This athlete's overall age group win demonstrates that focusing on the process rather than quick fixes delivers real results.
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