The ebbs and flows of athlete development
A topic close to our hearts is how to deal with setbacks in training. This is a critical element of athlete development, both for both athletes, who may face the emotional challenges associated with failed workouts, and coaches, who must balance individual athlete needs with the bigger picture of athlete development. When must we act on a signal, and when can we simply ride out the ebbs that will always occur in a training programme?
Let’s start by offering some perspective: based on the sheer number of hours it takes to prepare for a long-distance race, it’s statistically improbable for every training session to be a success. Logic dictates that expecting every season to be great is an unreasonable mindset.
Ups and downs in triathlon training are inevitable and a natural part of progress. The plan you’ve purchased or the coach you’re working with operates under an ideal scenario, and the approach must be adjusted day by day or week by week in response to the signals your body provides regarding training or external circumstances.
Progress can never be guaranteed. Even as you gradually build greater aerobic fitness, there will be moments of triumph as you break barriers that once felt insurmountable, and moments where you need to admit that you may have been demanding too much from yourself. Both experiences contribute to your physical and mental development as an athlete.
What Counts as a Setback?
What exactly counts as a setback? And when should we take action? Every athlete has faced a session that didn’t go as planned. Perhaps the numbers weren’t quite there, or you felt off during the workout, and recovery just didn’t align. It’s important to note that a single “off” session doesn’t warrant panic; the best response might simply be to take it easier during that workout and the next. Athletes should feel empowered to make this call themselves, and coaches must instil this confidence. Training plans and coaching strategies are guidelines, not strict rules, and minor adjustments should come from the athlete’s instincts in the moment. After all, in an aerobic sport, an easy, relaxed session is far better than pushing hard and risking a longer period of being out of the game.
When we talk about tough athletes, we’re not referring to those who “grin and bear it” through every session. Instead, we think of athletes who possess the resilient mindset to absorb and bounce back from setbacks, maintaining a steady mental baseline that allows them to face whatever training and life throw at them.
When to Take Action
A setback requires adjustments when it becomes a recurring theme—signalling fatigue, illness, or that the demands of your training plan need re-evaluation. This is why honest communication with yourself and your coach is vital. You might need to take an easier week, skip training altogether, or adjust those ambitious 400-watt sprints to a more manageable 380 watts if your legs aren’t quite there yet. This adjustment is the essence of athlete development: a dynamic process of progress rather than a rigid pursuit of linear gains.
Communicating clearly and honestly with your coach ensures that the training approach can be tailored to you, whether in the short term (in case of illness) or long term (for example, if you progress more slowly as a cyclist than as a runner). No coach will ever judge you for not being “tough enough” when you communicate the need to take a step back. Instead, embracing this vulnerability enhances mutual trust and is essential to your development as an athlete.
Building Confidence in the Process
Getting comfortable with the ebbs and flows of training does more than just get you through a tough day; it builds a layer of resilience you’ll carry to the start line. It’s easy to feel on top of the world when training goes smoothly, but finding a way forward when things feel off is where real confidence grows. Each high in training shows you what you’re capable of, and each low pushes you to stay in the game and keep showing up. You start to trust yourself to handle whatever comes your way because you know you’ve weathered these cycles before—and you’ll do it again. In the end, building confidence in the process means knowing you have what it takes to keep steady, no matter the stage.
Conclusion: Finding Strength in the Balance
The strength of an athlete isn’t built in the peaks alone; it’s in learning to value the valleys, too. These highs and lows aren’t just parts of the journey—they are the journey, shaping you with every cycle. When you can see both as essential, you understand how each phase adds depth to your ability and maturity as an athlete. This isn’t just about hitting peak performance; it’s about being unshakable when things don’t go as planned. There’s real strength in embracing the process as it is, and it’s that balance—between the grit it takes to handle the lows and the drive to chase the highs—that makes you an adaptable, grounded, and ultimately stronger athlete.
As you navigate your training journey, take a moment to reflect on how you handle setbacks.