Read time: 2min.
By Coach Yan Busset
We all know that consistency is key, but how do we make it stick? Let's dive into the playbook for mastering the art of consistency in training. So buckle up, lace up your running shoes, zip up your wetsuit, or do whatever works for you!
From Motivation to Discipline: The Great Shift
Let's start with the easy part: motivation. Motivation is like that overpriced cup of coffee; the buzz wears off. To truly excel in the long run, you'll need more than just a temporary high. You need discipline—that's the secret sauce! Think of it as an upgrade. Motivation gets you off the couch, but discipline ensures you're not binge-watching Netflix when you should be doing laps. How? Build a system that works for you and trick your mind into enjoying the grind. Your habits are like little elves that do your bidding when your willpower is low.
Prioritize, Then Materialize
One word, people: prioritize. Make training a non-negotiable part of your life. It needs to be at the top of your to-do list.
Offence and Defence: The Dynamic Duo
Now, every good game plan needs offence and defence. Offence is your master strategy: your training plans, your fitness goals, the health habits you're building, and all those smoothies you're making because someone on Instagram said they're good for you. Defence, on the other hand, is your tactical response to slip-ups. Ever heard of the "stop-loss order" in trading? It's designed to limit losses when things go south. Adopt a similar tactic in your training. So you had a cheat day that turned into a cheat weekend? Cool, you had your fun. Set up limits and respect this "stop-loss order," for example: 1-3 days off track per month is okay, but don't allow yourself more, set your strict limit at 3. Disclaimer: Of course, I'm not talking about well-justified days off, like those due to illness or injuries.
Accountability is Your Friend
Joining a training group or hiring a coach can add that layer of social and professional accountability to keep your defence strong and also make training more fun. When training is fun, you're more likely to stick with the plan. As a French coach in Finland, it was natural for me to build my coaching business with a great social component to bring my touch into the mix. Back in the days when I moved to Finland, I missed that component that was essential for me. At TCF (Tri Coaching Finland), athletes train hard toward their goals, but they also look forward to our post-session breakfasts or social rides to connect with like-minded training buddies. I am super proud to have achieved a mix of top-quality, science-based training sessions and the social aspect of the squad group training.
The Little Things Matter: Back to Basics
Sometimes the lack of consistency can start from a leak in one of the pillars of health. To be a high-performing athlete, you first need to be a healthy human being. It's useless to try to be consistent if some elements of the big picture are missing. So, when in doubt, get back to basics: Focus on good sleep and proper nutrition, as these are often the roots of bigger issues.
Be Like Water: Flexible Adaptation
Life happens; be prepared to adapt your training schedule when necessary. Let’s talk about the 20-minute rule, I like my athletes to follow. If you're feeling a bit off, give your training a go for 20 minutes. Most of the time, you'll start to feel better within the first 5 to 10 minutes. If you still feel like a zombie after 20 minutes, it's best to call it a day. This simple method removes most of the subjectivity and provides an objective perspective for decision-making. This tip not only applies to those of you who have a hard time staying consistent but also works well for the workoutholics of triathlon who have difficulty slowing down when necessary. Because pushing too hard when rest is needed can also sabotage your consistency in the long term.
So there you have it, folks! A few tips that will help you stay on track to nail your goals. Mastering the art of consistency isn't rocket science, but it does require a game plan and the will to stick with it.
Thank you for reading and see you next week!
Whenever you’re ready, there are 3 ways I can help you:
1. if you are in the Helsinki area and looking for the best training group check here
2. If you are looking for an online coaching service check here.
3. If you are looking for support for your triathlon journey, I recommend you book a 30min 1on1 video consultation with me here.
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