This time of year, I get emails from triathletes in panic mode.“Coach, I’m getting dropped on the hills! I’m adding hills 3 days a week to fix it. What do you think?”
The concern is valid, but the answer is: It depends.
Repeating the same workouts or routes leads to stagnation as the body adapts and stops improving. On the flip side, adding too much stress too soon often results in fatigue or injury, leaving you underperforming on race day.
The key? Progressive overload and smart adaptation. By following the seven steps below, you can create a training plan that allows you to absorb the hard days and get faster.
You can’t improve what you don’t measure. Start by testing your fitness:
Reassess every 4-6 weeks to track progress. Outdated numbers from years ago won’t help your current training. Put the tests on your calendar—many avoid them because they’re tough or fear a lack of progress. Don’t fall into that trap!
Progress happens when you challenge your body. Vary distance, pace, and effort levels to create the necessary stimulus. Change up your routine—extend your long run, increase pace for the last 15 minutes, or swap a steady ride for intervals. Your body thrives on change.
I often see athletes race 5k, 10k, and half marathons at the same pace. If you’re not pushing yourself, you won’t get faster. Train with faster athletes once a week and push your limits. Even small pace changes can make a big difference.
Consistency beats complexity. Don’t constantly chase new training theories. Stick with a plan for at least 12 weeks before assessing results. If it’s not working, adjust—but give it time first.
Use the KISS method (Keep It Simple, Stupid). Focus on 2-3 weeks of challenging work, followed by a recovery week. Then increase volume, intensity, or frequency in the next block. Complexity kills progress.
The best athletes know how to go easy when needed. Training too hard on easy days leaves you fatigued and unable to perform during tough sessions. As Olympic Gold Medalist Frank Shorter said:
“On hard days, I go as hard as I can. On easy days, I go as easy as I can.”
I had a first-time athlete preparing for Ironman Lake Placid. He needed to lose 20 pounds and stay consistent with training before worrying about any structured “build” phase. Once he adapted, I introduced volume and small doses of intensity.
We built a simple plan that accommodated his family schedule while maintaining consistency. The result? He progressed from just hoping to finish, to breaking 14 hours, and ultimately crossing the line in under 12 hours.
Final Thoughts
If you’re stuck with the same results, it’s time to change your approach. Stick to these seven steps, and you’ll position yourself for continuous improvement throughout the triathlon season.
Coach Mike
Head Coach at D3 Multisport, USAT Level III Certified, and USAT Coach of the Year. My coaching philosophy focuses on the process, not just results. When athletes understand the ‘why,’ the results naturally follow.
Coach Mike is the Head Coach for D3 Multisport, is a USAT Level III Certified Coach and had the honor of being selected the USAT Coach of the Year. His coaching style is ‘process focused’ vs. ‘results focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow. **Updated 3/2025
Coach Mike Ricci is the Founder and Head Coach for D3 Multisport. His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.
Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.
