The Gradual Process

Whether you’re pivoting to a high volume or a high intensity regimen, the key is to ease into any new approach. Just like you wouldn’t sprint an entire marathon on day one, your body needs time for adaptation. Think of progression as an investments account—start with smaller contributions and build up. If you go from 0 to 100 immediately, you’ll run out of room to grow later.

One Stimulus at a Time

Introducing new stimuli into your training? Pile on too many changes at once, and your body will struggle to keep up. For instance, if you want to do intervals in a new position on the bike—like lowering your handlebars for better aerodynamics—give your muscles, joints, and even your mental focus time to adapt. Much like Lionel Sanders (often called “Mr. No Limits”), who meticulously refines his technique, you’ll find far better results by layering improvements systematically rather than rushing them all at once.

When to Increase Intensity or Volume

A good rule of thumb: if you’re still gasping through your current set or if you feel wiped out after every workout, it’s not time to bump up intensity. Wait until that once-difficult session feels manageable. This prevents injury, respects your body’s adaptive curve, and keeps you on track toward your goals. As I like to say, “If you haven’t mastered what’s on your plate right now, don’t go calling for seconds.”

Winning Isn’t Everything—Progress Is

There’s often a misconception that winning competitions is the only proof of success. But even if you snag that podium, there’s always new ground to break. You might refine your swim stroke, tweak your nutrition strategy, or manage your energy output more cleverly in your next race. It’s about pursuing improvement over time rather than obsessing over one result. Once you shift your focus to continuous progression, even a victory becomes another stepping stone, not an end point.

A Balanced Diet for a Balanced Life

Here’s where I had my biggest epiphany: diet is not a 12-week fling; it’s a lifestyle. You can savor meat, vegetables, and even indulge in cheese curds, so long as you keep a healthy balance. Personally, I love winding down with a hearty meal that includes a mix of greens and proteins. When you truly enjoy your food, it becomes easier to stick to the plan for the long haul. Just as you build your training in increments, let your eating habits evolve without turning them into a crash diet.

Key Takeaways

• Training should be a gradual process. Jumping straight into high volume or high intensity from the start risks stagnation and burnout.
• Introduce new stimuli one at a time and allow time to adapt.
• Increase intensity/volume when you’ve truly mastered your current level—no sooner.
• “Winning” a race doesn’t mean you’re done—embrace pursuing improvement continuously.
• Diet is a lifestyle, not a quick fix. Find a rhythm that keeps you healthy while allowing for enjoyment.

Our bodies and minds thrive when we cultivate an environment of steady progression. So, pace yourself, celebrate every milestone, and keep your eyes on what’s possible tomorrow rather than fixating on a single finish line today.