Transcription
I spent 10 years as a professional triathlete, training more than 10,000 hours to become one of the best. But honestly, I made so many mistakes that cost me time, energy, and even my health. And I really wish that I had done things smarter because I could have become so much better, so much faster. So to help you avoid my mistakes and hit your fitness goals way faster, here are 40 simple truths about training that I wish I'd known sooner.
Have you noticed that most people who try to get in shape, they end up right back where they started after just a few months? Here's the truth: after working with Olympic athletes, I've realized that even Olympic gold medalists, they have major depressions once the Olympics is over. And that's why it's so important to focus on improving instead of just a specific result. So, lesson number one is to measure your progress and stop fixating on one specific result. Your training trajectory is way more important than your current state. This simple mind shift will help you stay motivated and speed up your results a ton.
Have you ever noticed the progress bar in video games? It does not only show you your current level, but it also shows you how many experience points you got and how far you have until you reach the next level. This is because the developers know that if you are just shy of getting a reward, you will keep on playing. We can use this psychology to our advantage. Lesson number two is that the more things you measure, the more ways you can win. Start tracking everything. If you got a better mindset, if you could go for 10 more seconds, or if you recover better, everything matters.
"I want to lose weight. I want to build muscle. I want to run faster." I hear so many people set these goals and never achieve them, and it used to be me. But then I started doing something different, and when I did, everything changed, and I actually started to reach all of my goals. What I did was to stop dreaming and start setting goals using science. Lesson number three is to start setting goals using a system like the SMART system. And in my book, that stands for Specific, Measurable, Ambitious, Realistic, and Time-based. Stop saying "I want to run fast" and start saying "I want to run a sub three-hour marathon in New York on November 2nd, 2013."
In my first ever 10k race, I had been training perfectly. In the lead-up, I was 100% sure that I was going to make a huge personal best. And 1 hour before the race, I was stoked. Two days before the race, I had a lecture at university about how caffeine affects performance. So I took 200 mg of caffeine, expecting it to make me fly. And it did make me fly, straight to the toilet. You see, the lesson I wish I knew sooner is to never try something new on race day. Race days are for mastering what's already been done in training. You need to try out everything in training beforehand: nutrition, shoes, mental strategies, everything.
When I first started training, I went online and found the best training plan I could. And while that helped me get ahead of people who don't have any plan, what I should have done was to create a tailored plan for me that fit my lifestyle. Just like a ship does not sail without a compass, we should not train without a structured training plan, unless we don't mind where we end up.
Let me tell you about the bamboo plant. When you first plant it, you can easily go check up on it and think that you've done something wrong because for the first few years, you will see nothing. Then, in a matter of weeks, it will sprout up by up to 36 inches per day. Don't mistake a lack of results as a lack of progress. Training works just like the bamboo plant. So, lesson number six is to embrace patience. Progress takes time. Your roots, like strength, endurance, and skill, need time to grow.
Imagine building a house and then start stacking bricks without waiting for the mortar to dry. It would collapse pretty quickly under its own weight. That's what happens when you train too hard, too fast. I learned the hard way that injuries, they love impatience. Lesson number seven is to avoid progressing too fast. Build slowly and steadily. The 10% rule is not perfect, but it's a great place to start, meaning never progress more than 10% per week.
So, I love pizza. I can pretty much eat an entire pizza in one sitting, no matter what I had to eat that day. But as much as I love pizza, I don't want to eat it every single day, at every single meal. And my body would probably stop my progress if I did. Training works the same way. Repeating the same workouts week in and week out will stall your progress. Lesson number eight is to incorporate different types of training to keep improving. Endurance, strength, power, balance, we need it all to become the best version of ourselves.
Back in the day, I was told to be aware of the interference effect, meaning I should not try to run and lift weights at the same time because they would impact each other in a bad, bad way. After seven years at uni with a degree in Sport Science and Physiotherapy, let me tell you this: you need both. Not only will it help you avoid injuries, it will also make you stronger and more fit. Lesson number nine is to prioritize strength training and endurance training to become the best athlete you can be. Just be aware of when you do what.
After I stopped my professional career, I had such a hard time training. You see, I had gotten addicted to the numbers on my watch. So whenever I went running or swimming or biking, I wanted to hit those numbers so bad, but I could not do the same that I used to, and it was devastating. But I learned a crucial lesson: I started leaving the watch at home. Lesson number 10 is to train at least a couple of times per month without data. It will help reconnect with your body, and your mind will wander, and you will actually start to enjoy your training.
When I got my first pair of running shoes, I would run them into the ground, literally. I just bought the best running shoes I could from a local sporting goods store, and then I thought that if I just changed them whenever they were worn out, that would be great. It's what I do with my normal shoes, so why not? But this mistake unfortunately led me to an injury that would me for months. What I failed to realize is that shoe rotation reduces injury risk by switching up the stress patterns. And the same thing goes for lift shoes, everyday shoes, and well, all equipment, really. So, lesson number 11: rotate your gear on a regular basis, and you'll find yourself becoming more healthy and more fit.
When I first showed up at my local Triathlon Club, they hated me. Why? Because after coming from a background in cycling, and as a 21-year-old, I just rolled up and said, "I want to go to the Olympics." And the first triathlon race I ever did was against the best triathletes in Denmark. And well, I got my ass whooped. I got whooped so hard that most people would have quit. But you see, I've always sought out the hardest competition that I could, in training and in race. Lesson number 12 is to train and race against better athletes whenever possible, because they will push your limits and make you so much better, so much faster.
You want to know the ultimate cheat code that most fitness influencers won't tell you? The number one driver of all of their programs, besides the fact that they probably have the top 1% of genetics and also are eating something in their oatmeal that they should not be taking, their ultimate weapon is progressive overload. It's what makes your body grow. Lesson number 13 is that no matter what program you use, you need to add just a little bit extra each and every week. Add some intensity, weight, or distance.
After 10,000 hours of training, let me tell you this: it never gets easier, you just get better. Think of training like seasons. You wouldn't plant crops in winter, and you shouldn't train hard all year long. Periodization, cycling through base, build, peak, and recovery phases will help you keep going without burning out. Lesson number 14 is to follow a periodization protocol. If you want to know exactly how to do that, I've made multiple videos right here on this channel showing you my exact process.
After my first injury, I was devastated. "Why me?" But of course, at some point, I went back to training. And over time, I would encounter way more injuries. And the more injuries I got, the more I realized something crucial: injuries are feedback, not failures. Lesson number 15 is to accept injuries and then use that time to focus on your weaknesses. Focus on strength building or cross-training. You'll come back stronger, I promise.
Picture Simone Biles at the Olympics. Every single one of her muscles are working perfectly in sync when she does those crazy rotations and when she's flying through the air. So what does that have to do with us mere mortals? If you want to become great, you have to think like a gymnast. You need to be able to control all of your muscles to the best of your abilities. So, lesson number 16 is to focus on motor skill training to refine your technique and efficiency.
When I first started training, I just showed up to practice, followed the plan, went home, and expected to improve. And while that will probably make you better if you follow a solid plan, the greatest athletes know that they can get so much more out of each and every practice. Lesson number 17 is to set clear objectives and goals for each and every training. Ask yourself, "What is your goal today?" Is it to improve your technique? Is it to work on some mental strategy? Is it to push yourself to the limit? Is it to recover? You need to know before you start training.
Recovery is like filling your gas tank. You can't run on empty. Lesson number 18 is that protein is not just for bodybuilders. Aim for 1 gram of protein per pound of body weight per day. I used to live on junk food and soda, and it actually made me a decent athlete. But when I finally decided to take my diet seriously, it was insane. Everything improved: recovery, performance, even my sleep. Lesson number 19 is to get at least 1 kilogram of greens, fruits, and veggies overall, 1 kilogram each and every day, then watch as the magic happens.
Back in the day, we would train truly hard on Monday evenings and Saturday mornings. And I noticed something funny: I would always have my absolute best race performances on mornings or evenings, never during midday or afternoon. After I noticed this pattern, I changed everything. You see, your body adapts to patterns, and then it has this internal clock that will make you ready to perform and make you ready to relax at certain times. And I can't believe why more people are not doing this because if you have a race with a specific date and time, you need to use this secret weapon. Lesson number 20 is to use race-specific training on the same time of day and the same weekday as your race. It will make all the difference.
When I used to train in groups, there was always this one guy who would be the training hero. He would push the pace higher than what was in the training plan, and he would always try to beat us. In the beginning, this frustrated me because I wanted to be better than him. I used to obsess about others' Strava data and comparing it to mine. But I soon realized that come race day, I would beat this guy, and all those Strava heroes, they could do nothing on race day. Lesson number 21 is to don't compare your training to others. Race day is when it counts.
I used to train by feel, and then I got a heart rate monitor, and I would only train using my heart rate. But the truth is, none of those approaches are great. Lesson number 22 is to invest in a heart rate monitor to train smarter, but use it in combination with a perceived effort scale, something like the Borg scale, to make sure that you are training at the right effort. I've never regretted a training that I did. I've regretted a lot of training that I did not do. Lesson number 23 is that motivation does not come before action. Action leads to motivation. Just convince yourself to take the first step, and the rest will follow.
After training and racing against elite athletes and being fortunate enough to work with Olympic athletes, let me tell you one of their greatest secrets: world-class athletes, they don't actually have any secret hacks. They're just incredibly consistent. Lesson number 24 is that success builds on consistency. It's the boring stuff that works. You just have to keep doing it.
I've always been fascinated by small hacks and tips I could use to improve my performance. At one point, I even tried doing this mental training where I would have to sit there and stare at a computer screen, and then I would see these small dots, and I would have to click on them whenever they appeared. I think they appeared like at random every 5 or 10 seconds, and I would do that for an hour, then I would go train. And although these small hacks might have some scientific literature that backs it up, if you just focus on mastering the basics, so your sleep, your diet, and your training, then you will get 99% of the results. Lesson number 25 is to perfect the basics before starting to look into all that other stuff.
Back in the day, I would never skip training, no matter what. If it was in my training plan, then I would do it. It didn't matter how I felt. But unfortunately, it led to a ton of injuries and a ton of sick days. I wish I knew sooner that rest is a part of training. If you go out and your body just doesn't want to cooperate, then take it slow, do an easier training, and just skip it all together. Lesson number 26 is to learn to listen to your body.
Imagine the overall volume you can take as a glass of water. You can only hold so much before it overflows. Like most people, when I think about my glass of water, I think about my training. The more I train, the more water I put in the cup. But the problem is, our training doesn't live in a vacuum. So if we are stressed at work or with our families, then we are still adding to that cup. That's why managing life and overall stress is key if you want to perform in the long term. If you got a big presentation coming up at work or you got some family problems, then don't try to incorporate a ton of hard training in those same weeks. Lesson number 27 is to manage your overall stress to be able to perform at your peak in all areas of life.
Whenever I came close to competitions, I would always have to cut some weight to be ready for race day. And it baffles me why so many people online make it so complicated. Want to know the easiest way to keep your weight in check? Weigh yourself every day. If your weight goes up over time or stays the same, and you want to lose weight, then just eat less, move more. Lesson number 28 is to weigh yourself daily, not to look at the results, but to make sure that you stay in line with your goals.
I used to hate doing balance training. I knew I needed it, but I just could not find the time to do it. Then I thought, "What if I just put it into my daily routine?" So I bought a balance board, and then I started standing on it whenever I would brush my teeth. Right there, I got 4 minutes of free balance work every single day. Which brings me to lesson number 29: find a way to incorporate balance training into your daily life.
Whenever I'd come back from offseason and start doing hard intervals on the track again, I noticed something strange. It was way harder than it used to be. I felt like I was dying just after a few intervals. Then, as the weeks went by, it became easier again. After a couple of years like this, I realized that when you're training hard, you're training your mind just as much as you're training your body. So, lesson number 30 is to challenge your body beyond what you feel comfortable doing. Over time, your mind will adjust, and what once felt unsurmountable will suddenly just be your warm-up.
Sometimes during very intense training periods, I would hate to go train. I would just be extremely exhausted and demotivated. During one of these periods, I was out cycling one day, and I was unfortunate enough to hit a stray dog. Don't worry, the dog is fine, but um, I displaced my hip. Not one day had gone by before I missed training hard again. The lesson is that you should always appreciate your ability to train. You never know when you might get sidelined, and remember, there are people who wish they could move like you can.
I announced that I wanted to go to the Olympics on the first day in my new Triathlon Club. I had never done Triathlon in my life, but I was determined that I could do this. And guess what? I never made it to the Olympics, but it doesn't matter because I got to the World Championships. I got to travel the world as a professional triathlete, and I met so many amazing people along the way. Lesson number 32 is to don't be afraid to set high goals. It's so much better to fail at a high goal than it is to wonder your entire life what could have been.
In 2018, I was gearing up for the World Championships in Edmonton. The night before, I was staying at the guy who was the favorite, and he would later go on to win the World Championships. And then he sat down to meditate. I had never meditated before, but this guy was great, so I thought, "Maybe I should just give it a try." The next day, I had an amazing race, and I ended up number nine in the world. I'm not saying there is a direct correlation, but I've never stopped meditating since. Lesson number 33 is to start doing some daily meditation. It will not only help you become a better athlete, but it will help you in all aspects of life.
I used to have a saying when I was a pro athlete, and it was, "Don't settle." I think I would like to rephrase it to this: "Be grateful, but never satisfied." Lesson number 34 is to have a daily gratitude practice. It will make you much happier and help you see your accomplishments when you're too close to see how far you've come. Just don't let it kill your hunger.
I used to always follow new science-based advice. "If science says so, it must be the right thing to do, right?" But the more I learned about research, the more I started noticing a pattern. Almost all research has outliers. An outlier is someone who is out of the norm. They might respond extremely well or not at all compared to the other participants in that study. And then I realized, the best athletes in the world know exactly when they are an outlier. Lesson number 35 is to experiment and find out where you are an outlier. The more ways you can find that you respond better than others, the better you'll become.
In 2015, I went to Geneva, Switzerland for the European Championships. Two days before the race, we went for a jog around the city, and we discovered this small coffee house that we would have never seen otherwise, and they served probably the best cup of coffee that I've ever had. Lesson number 36 is to always bring your running shoes whenever you go travel. Running is the best way to experience new places, and you'll uncover gems that you would have never seen otherwise.
If you want to lose fat, walk more and eat less. It's as simple as that. If you want to build strength, then lift heavy with few reps and a long pause. To build muscle, do 10 sets per muscle group per week and make them as close to failure as possible. To build power, focus on acceleration with few reps and a long pause. And to learn exactly how to set up your training like elite athletes, watch this video next.