Endurance sports demand an understanding of how our bodies respond to training. In my coaching job, one of the most important things is recognizing an athlete’s individual response. I learned a lot about individual training response from Alan Couzens. Here is how I use that idea when looking at training load and stress.
People improve at different rates, and that response can change with training, recovery and life circumstances. Body shape or one lactate result won’t tell us which training plan will work best. Track performance, fatigue and consistency over time, then adjust the load. A slow block of progress is a reason to review the plan, not a permanent label.
Determine the right training load
Before adding more work, check whether the current training is helping and whether the athlete is recovering from it.
The useful question is how much training helps you improve while still recovering well. Review your progress alongside sleep, fueling and fatigue. Adjust the plan to the athlete and the life they actually have.
Consistently eating too little for your training can compromise health, recovery and performance. Get enough total energy, carbohydrate for the work and protein for repair, alongside a varied diet. My athletes are deeply annoyed at this point but I can’t repeat it enough: FUEL THE WORK!
Stress outside training matters too. Work pressure, poor sleep and other demands can affect recovery and how much training you can manage. If you’re run down, consider moving the hard session, making it easier or resting. Easy walks, reading, yoga or journaling can be useful ways to unwind. Choose what helps you, and keep an eye on sleep, mood, fatigue and performance.
There is wide variation in how athletes respond to training. Genetics and training history are part of it, but sleep, fueling and life circumstances matter too. Those circumstances change over time. Keep checking how you respond instead of pushing ahead just because the plan says so.
Flo
Want help applying this to your own training? Explore Kona Endurance coaching or email info@konaendurance.com to talk about your goals.
