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I believe you’re training consistently.
You’re hitting your workouts.
You’re sleeping better.
You’re even paying attention to nutrition.

And yet… your pace hasn’t improved.
Your threshold feels the same.
Race results aren’t moving.

Welcome to my world...🫠 You are probably thinking, "something isn't working". But here's the harder truth:

Progress in endurance sport is not linear — and your biology doesn’t operate on your timeline.

Before you change the plan, add more intensity, or question your talent, you need to understand two powerful concepts:

• Plateaus are part of adaptation.
• Human response to training is highly variable.

Let’s unpack both.

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The Science — Why Progress Stalls (Even When Training Is Good)

A. Adaptation Happens in Phases, Not Lines

When you introduce a training stimulus, your body goes through:

1. Stress
2. Fatigue
3. Recovery
4. Supercompensation

This model is foundational in training theory [1]. But here’s what most athletes misunderstand:

The visible performance gain often lags behind the physiological adaptation.

You may be:

• Increasing mitochondrial density
• Improving capillary networks
• Enhancing neuromuscular coordination

Without seeing an immediate improvement in pace [2,3].

In fact, during heavy training blocks, performance may temporarily decline due to accumulated fatigue [4].

What feels like stagnation may actually be adaptation in progress.

B. The Myth of Constant Improvement

Endurance performance typically follows a stepwise progression, not a smooth upward curve.

You plateau.
You accumulate work.
You absorb it.
Then you jump.

Research on endurance periodization shows that structured loading phases followed by appropriate recovery are required for meaningful gains [5].

Without deloads or tapering, adaptation remains masked by fatigue.

This is why many athletes only “feel fit” when they reduce volume before a race.

C. Biological Variability — Not Everyone Responds the Same

One of the most important findings in exercise science:

Individuals respond differently to the same training program[6].

Some athletes are “high responders.”
Others adapt more gradually.

Factors influencing variability include:

• Genetics
• Training history
• Stress levels
• Sleep quality
• Hormonal environment
• Age
• Nutrition

This doesn’t mean you’re limited.

It means comparing your timeline to someone else’s is scientifically flawed.

D. The Plateau vs. The Ceiling

There is a difference between:

• A temporary plateau
• A true performance ceiling

A temporary plateau usually reflects:

• Accumulated fatigue
• Insufficient recovery
• Need for variation

A true ceiling requires:

• Years of consistent high-level training
• Diminishing returns at advanced levels

Most recreational and competitive age-group athletes are not near their physiological ceiling.

They are simply in the middle of an adaptation cycle.

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Practical Application — What To Do When You Feel Stuck

Before changing everything, ask these five questions:

1. Are you actually consistent?

Missed sessions, inconsistent sleep, and stress variability disrupt adaptation more than most athletes admit.

Consistency over 8–12 weeks matters more than intensity over 2.

2. Are you accumulating fatigue without deloading?

If you haven’t had:

• A lighter week
• Reduced volume
• A short taper

Your fitness may be buried under fatigue [4,5].

Sometimes improvement requires subtraction.

3. Are you training in the “gray zone” too often?

Excess moderate-intensity training creates fatigue without maximizing adaptation [7].

Ensure:

• Easy days are truly easy
• Hard days are intentional
• Volume supports aerobic development

4. Are you adjusting for life stress?

Training load is not just mileage.

Psychological stress, work demands, poor sleep, and emotional strain influence adaptation significantly [8].

The body doesn’t separate life from training.

5. Have you given the process enough time?

Mitochondrial adaptations may take weeks.
Structural changes in connective tissue take months.

If you’re expecting visible improvement every 7–10 days, you’re operating on a social media timeline — not a biological one.

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Key Takeaways

• Performance improvements are rarely linear.
• Fatigue can mask fitness.
• Adaptation often precedes visible results.
• Individual response to training varies widely.
• Comparison distorts perception of progress.
• Plateaus are part of the process — not proof of failure.

Most importantly:

Stagnation is often a signal to refine, not abandon, your training.

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Weekly Reflection Challenge

This week, instead of asking:

Ask:

Track:

• Resting heart rate trends
• HRV stability
• Perceived exertion at the same pace
• Recovery time between sessions

Progress is sometimes subtle before it becomes obvious.

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What's Going On in the World of Running?

• 🚀 SAUCONY ENDORPHIN PRO 5 & ASICS SUPERBLAST 3: THE SUPER-FOAM WAR
  • The Rundown: February has been the month of "big drops." Saucony officially released the Endorphin Pro 5 ($240) with a refined upper fit, while ASICS countered with the Superblast 3 ($210). The Superblast 3 features the new FF LEAP foam, promising higher energy return while being 10g lighter than its predecessor.The Size 15 Runner - February 2026 Roundup​
• 🚀 HISTORIC MILESTONE: EL SALVADOR DEBUTS ON THE IRONMAN 70.3 MAP
  • The Rundown: On February 22nd, San Salvador hosted its first-ever Ironman 70.3. Featuring a swim in the volcanic waters of Lake Ilopango and a finish line in the historic city center, the event drew over 1,200 athletes, marking a new era for sports tourism in Central America.Sportstats - Ironman 70.3 San Salvador Results​
• 🚀 "BIO-SYNC TRAINING": THE BIGGEST SCIENCE TREND OF 2026
  • The Rundown: Sports medicine experts are highlighting "Bio-Sync" (aligning training loads with circadian rhythms and biological markers) as the dominant trend this year. It moves beyond "finding time to train" toward optimizing workouts based on body temperature and cortisol peaks.Men's Health - 2026 Fitness & Wellness Trends​
• 🚀 HOKA SPEEDGOAT 7: THE TRAIL KING GETS A LIGHTER REBOOT
  • The Rundown: The first technical reviews of the Speedgoat 7 are surfacing. The major update is a weight reduction and a redesigned Vibram Megagrip lug pattern (4mm), focusing on smoother transitions for technical trail-to-tarmac segments.Trail Running News - 2026 Gear Preview​
• 🚀 SOUTH AMERICAN TRIATHLON CHAMPIONSHIPS IN ARGENTINA
  • The Rundown: This weekend (Feb 28 - March 1) marks the Americas Triathlon Cup and South American Championships in Formosa, Argentina. It is a critical stop for elite LATAM athletes hunting for world ranking points on an extremely fast, flat course.World Triathlon Events - Formosa 2026​
• Coach’s Note: Remember, gear is a tool, but your biology is the engine. Choose your shoes wisely, but listen to your body even more!

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When you feel stuck, what’s your first reaction? Increase intensity Add more mileage Change the whole plan Question my ability Stay patient and trust the process

(Your answer says a lot about your training psychology.)

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​¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!

References

1. Bompa, T., & Haff, G. (2009). Periodization: Theory and methodology of training. Human Kinetics.

2. Holloszy, J. O., & Coyle, E. F. (1984). Adaptations of skeletal muscle to endurance exercise. Journal of Applied Physiology, 56(4), 831–838.

3. Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake. Medicine & Science in Sports & Exercise, 32(1), 70–84.

4. Meeusen, R., et al. (2013). Prevention, diagnosis, and treatment of overtraining syndrome. Medicine & Science in Sports & Exercise, 45(1), 186–205.

5. Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise, 35(7), 1182–1187.

6. Bouchard, C., et al. (1999). Familial aggregation of VO₂max response to exercise training. Journal of Applied Physiology, 87(3), 1003–1008.

7. Seiler, S. (2010). What is best practice for intensity distribution? International Journal of Sports Physiology and Performance, 5(3), 276–291.

8. Halson, S. L. (2014). Monitoring training load to understand fatigue. Sports Medicine, 44(Suppl 2), S139–S147.​

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Endurance sport is not just about building VO₂max or threshold pace.

It builds restraint.
Humility.
Patience.

The athletes who progress long term are not the ones who panic during plateaus.

They are the ones who understand that biology moves slower than emotion.

If you are consistent, intentional, and reflective:

You’re improving.

Maybe not yet in a way that Strava highlights —
but in a way your physiology absolutely recognizes.

Stay the course,

Coach Henri.
​Your Endurance Mindset Team

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