Junk In-Junk Out

Don’t expect racing jewels from training junk. Real adaptation comes from clean separation.

Easy is actually easy. Hard is actually hard. And long is actually sustainable.

But most triathletes don’t train like that. They blur everything. Their “easy” rides creep into moderate. Their hard sessions are survival.

And their long rides sit in this grey zone where they’re never fully aerobic, but never truly recovery either.

So they finish a week thinking they’ve killed it…. but nothing was clearly targeted.

And that’s a problem friends. Because adaptation doesn’t come from doing more.

It comes from sending the body a clear signal. When everything is kind of hard, the system doesn’t know what to improve.

You don’t build endurance. You don’t build speed. You just build a fatigue that has no ability to tolerate real quality. 

Real easy sessions should leave you supple, mobilised and fresh. 

Real hard sessions should demand an equal response from your brain and body. Are you up to it or not? If not look at why. 

And long sessions should feel utterly sustainable unless they are race pace specific. That separation is what allows adaptation to actually lock in.

Because your body only responds when the stimulus is obvious. Not mixed. Not blurred. Not half-done, half baked or half arsed. Clear.

Don’t steer yourself into junk that has no really purpose or definition or you’ll be left wanting when the race asks for the quality you didn’t train. 

Gilesy 😄