One of the hardest things to manage in our sport is understanding what progress actually looks like.

Believe me - this is the hardest sell I have as a coach.

I get it. It’s natural to want quick confirmation that the training is working. A faster session, a higher number, a clear step up in performance. Things that are obvious and reassuring.

But they are not the full story in what you should look for.

Let’s say that again …

The quick gains are not the full story in what you should look for.

In endurance sport, the most important improvements are rarely immediate or obvious. Like fine wine, they develop over time, in the background and they matter far more on race day than short-term spikes in training outcomes.

The Problem With Short-Term Outcomes

When athletes focus too heavily on short-term outcomes, a few things tend to happen:

Training becomes a search for reassurance rather than adaptation
You look to intensity to “prove” your fitness
Confidence drops when numbers do not move quickly

What Improves First

Early gains in endurance training are foundational.

Before pace, power, or FTP change meaningfully, the body is adapting in ways that support future performance:

Tissues are becoming more resilient
Energy systems are becoming more efficient
Movement patterns are becoming more economical
Recovery capacity is improving

These changes allow higher-quality training to be absorbed later.

In Endurance Sport Durability Is the Real Goal

Durability is the ability to maintain as high an output as possible under fatigue.

Two athletes may look similar in a fresh test but the difference appears late in long sessions, big weeks, and racing.

Durability shows up as:

Less drop-off late in sessions
More consistent pacing
Better execution when tired
Holding pace late in the race
Faster recovery between sessions
Ability to “back-up” well for the next session, motivated and ready to go

Efficiency Takes Time

Run economy, cycling efficiency, and swim feel are long-term adaptations.

They are earned through:

Consistent training over time
Repeated exposure to the right intensities
Good technical habits under fatigue
Patience and restraint

They cannot be rushed or forced. They need the one magic ingredient. Time.

Repeated time executing a movement at a certain intensity.

It’s all about the Questions you Ask

Instead of asking:

“Why am I not faster yet?”
“Why hasn’t this number moved?”
“Why does this still feel hard?”

Ask:

“Am I handling more load than I used to?”
“Am I more consistent week to week?”
“Am I less sore?”
“Am I recovering better between sessions?”
“Am I able to show up at the next session ready to go?”
“Am I executing better late in workouts?”

What Is Actually Improving

Even when obvious performance markers appear unchanged important developments are definitely happening:

You are getting:

Improved metabolic efficiency - using fuel more effectively
Greater durability - holding form and your target output for longer
Less fatigue at the same pace or power - you aren’t tiring
Fewer interruptions from injury or breakdown - a body that is handling the load
More consistent training - and we know what that leads to

These adaptations are the foundation of breakthrough performances.

Endurance sport rewards patience. Trust the process, measure the right things, and understand that the biggest gains often arrive quietly and when it matters on race day when you are sitting at your goal pace and you aren’t slowing down.

Measuring Improvement