The Secret to Endurance Success: Grit Over Gift
Are endurance athletes born with an edge, or is greatness built through grit and smart coaching? If you’re striving to excel in triathlon, swimming, running, or cycling, this question matters at a personal level—because your answer could unlock the success you’re chasing.
Let’s unpack this debate through the lens of the Sense Endurance philosophy.
The Starting Line: A Tale of Two Athletes
Imagine two athletes standing at the start of a local triathlon. One is a former collegiate swimmer with a naturally high VO2 max, a gift they’ve never had to think about. The other is a self-proclaimed "average Joe," who decided five years ago to leave the couch behind and take up endurance sports. While the swimmer breezes through the water, his training consistency has been sporadic, leaving him falter halfway through the bike and suffer during the run. Meanwhile, the "average Joe" methodically picks off competitors, using a strategy and strong sense of pacing honed through relentless training. By the finish line, it’s not genetics but preparation that defines the winner.
This tale illustrates a key truth: while genetics can provide an edge, they don’t guarantee success.
If you’re tired of feeling like the "average Joe" in your training, Sense Endurance can help you turn disciplined effort into race-day results. Take the guesswork out of your preparation and start building your strategy today.
The Genetics Factor: A Head Start, Not the Whole Race
It’s true that some genetic factors, like a high VO2 max or advantageous muscle fibre composition, can provide a natural advantage. Research has shown that VO2 max, which measures the maximum amount of oxygen the body can utilise during intense exercise, is partly hereditary, with estimates suggesting it’s about 50% genetically determined (Bouchard et al., 1999). Similarly, muscle fibre composition, particularly the ratio of slow-twitch to fast-twitch fibres, can influence endurance capacity. Slow-twitch fibres are better suited for sustained aerobic activity, while fast-twitch fibres are more explosive and fatigue quicker.
However, these attributes are far from the only determinants of success. While VO2 max might catch the headlines and yours will be gleefully presented to you on your Garmin, it’s trainability—the ability to adapt and improve with consistent effort—that often makes the bigger difference. Studies on twin athletes reveal that environmental factors, such as training and lifestyle, can significantly influence performance outcomes, even among individuals with identical genetic makeup (Bouchard et al., 1998).
Take the story of one of my athletes. Joining my squad with no extraordinary VO2 max or natural speed, she loved working out and optimising every aspect of her training. Over two years, she transformed from an invisible spot in her age group to consistently fighting for podium spots. What set her apart? A laser focus on incremental improvements and a plan that worked for her.
If you’re ready to see how far your trainability can take you, check out our plans or coaching services.
The Role of Training: Building the Complete Athlete
For most athletes, endurance is made through targeted, disciplined training. This goes beyond simply racking up miles and hours. Let me introduce you to Sarah, a triathlete who joined me frustrated by her plateaued swim times. Sarah’s issue wasn’t lack of effort; her past coaches had her training wrong. By shifting her focus from endless volume to strength-based sets using a pull buoy and paddles, we tailored her stroke for triathlon. She was no longer happy to just survive the 3.8k, she mastered the distance and enjoyed swimming it.
Within months, her swim times dropped significantly without adding more time in the pool.
Training also facilitates key physiological adaptations: increased mitochondrial density, improved lactate threshold, and better fat oxidation. These changes enhance the body’s ability to sustain prolonged effort, making even genetically "average" athletes capable of exceptional performances.
The Influence of Environment and Youth Development
Let’s not overlook the role of environment. Imagine two children: one grows up in a triathlon-friendly town with access to quality coaching and facilities; the other discovers endurance sports in their twenties. While the latter can achieve remarkable success, the early exposure shapes not only technical skills but also the mental framework necessary to thrive in challenging conditions. Countries like Kenya, renowned for running, or Norway, known for cross-country skiing, demonstrate how environment and culture can nurture talent.
The Mindset Factor: Grit Over Talent
Consider James, an athlete who joined my squad to prepare for his first Ironman, stepping up from the Olympic Distance. In training, James struggled with the mental toll of long sessions. He’d often not fully complete the longer workouts, convinced he wasn’t "cut out" for endurance sports. Fortunately, he communicated this with me so we could work on (mental) strategies like visualising success, breaking long workouts into manageable chunks, and reframing discomfort as progress. It may have taken time, but James turned overwhelming doubt into quiet confidence. On race day, there were no doubts to hold him back and he finished comfortably.
This is where grit matters more than talent. As Steve Magness explains in Do Hard Things, mental toughness is less about enduring pain and more about staying composed, focused, and adaptable when things get hard.
If the mental side of training feels like your biggest hurdle, our coaching can help you develop the resilience and focus you need to thrive.
Why "Made" Often Beats "Born"
Endurance sports reward progression over perfection. A naturally talented athlete who neglects their training will virtually always be outperformed by someone who consistently shows up, learns, and improves.
But what about breaking into the professional ranks? Here, natural talent becomes far more critical. An age-grouper aspiring to turn pro cannot rely on raw work alone. They need something in their "backpack," such as a background in running at or near a national level. This capacity demonstrates not only talent but also the potential to elevate the other two disciplines to a comparable level. Even at this level, though, talent without work will only carry an athlete so far. The relentless drive to train, recover, and refine their craft remains a non-negotiable element of success.
Final Thoughts: Born, Made, or Both?
No matter your starting point, your endurance success depends on what you do next. Genetics might set the stage, but it’s your mindset, training, and willingness to work that determine the outcome. At Sense Endurance, we believe athletes are built—not just through muscle and miles, but through strategy, grit, and a belief in what’s possible.
Your endurance success isn’t just a dream—it’s a process we can help you master. Whether you want to crush your next triathlon or simply unlock your full potential, Sense Endurance Coaching is here to guide you every step of the way.
Coaching spots are limited—start your journey today.