The Problem with ‘Push Harder’

The Pressure to Perform
Social media plays a massive role in fuelling the ‘push harder’ culture. It’s a highlight reel of podium finishes, perfectly chiselled bodies, and personal bests. When summer rolls around, it feels like everyone is smashing races and landing on the podium, creating a tidal wave of comparison.

We’ve all got that triathlon buddy who’s always doing more—longer rides, faster runs, and grueling sessions that seem superhuman. And let’s face it, their relentless drive can make us question if we’re doing enough.

I’ve been there myself. A few years ago, I decided to tackle a full iron-distance triathlon and chose a particularly hilly course to up the ante. The double challenge excited me—distance and elevation. But as the months wore on, I realised I’d bitten off more than I could chew. I was overtrained, mentally fried, and my dream of a leaner, fitter version of myself didn’t emerge from all those sessions.

Finally, I opted for a flatter course (Outlaw Triathlon—an amazing event, by the way!) and it was one of the best decisions I ever made. I hit my goal without feeling broken and discovered that doing what works for you—not what looks the most impressive—wins every time.

Why Balance Beats Brutality

The Science of Recovery
Physiologically, the body gets stronger not during training, but during recovery. Research published in the Journal of Sports Science & Medicine (link here) shows that overtraining leads to hormonal imbalances, reduced immune function, and impaired performance. Recovery is not a luxury—it’s a necessity.

The Law of Diminishing Returns
Pushing beyond your limits consistently doesn’t yield more progress—it leads to setbacks. A balance of hard work and proper rest creates the conditions for sustainable improvement.

Mental Health Matters
Training harder isn’t just a physical challenge; it’s a mental one too. Constantly grinding without rest or joy can lead to burnout, anxiety, and even depression. Taking a balanced approach allows you to keep loving the sport for years to come.

Reframing the Mindset

1. Balls to Everyone Else
   Stop comparing yourself to others. Accept that people will always do what they do, but that doesn’t mean you need to follow suit. Be proud and focused on your plan—whether it’s tackling a sprint triathlon or an iron distance. Social media isn’t the whole story, and those smiling podium shots don’t show the sacrifices or struggles behind the scenes.

2. Redefine Success
   Success isn’t about going further, faster, or harder every time. It’s about setting goals that work for you, enjoying the process, and making progress on your terms.

3. Celebrate Rest
   Rest isn’t weakness—it’s the secret to getting stronger. Taking time off allows your body to adapt and recover, making it an essential part of your training plan—not a cop-out. That said, aim to avoid consecutive unplanned rest days. I follow a “one-day-off” policy: if you need a day off, take it, but the next day, get back into it, even if it’s an easier session. If you still feel the need for another day off, that’s fine—just alternate your days to prevent prolonged spells away from the sport. The only exception is injury or severe illness, but even then, there are often ways to incorporate something manageable, depending on the individual and the situation. Consistency is key, and this approach keeps you moving forward while respecting your body’s needs.

Practical Tools and Tips

1. Follow a Training Plan
   A well-structured training plan is your roadmap to progress, preventing you from doing too much too soon and striking the right balance between effort and recovery. As a coach, I always remind athletes that a personalised plan designed by a coach is far superior to an off-the-shelf option—it takes your unique goals, strengths, and challenges into account. However, no matter the plan, a relaxed, adaptable mindset is key. Being prepared to shift things around as needed will ensure the plan works for you, not the other way around, guiding you toward sustainable progress while keeping training enjoyable and effective.

2. Track Heart Rate Variability (HRV)
   HRV is an excellent tool for monitoring your recovery. Use a fitness tracker, like Garmin, to check your HRV or Body Battery. When your body signals strain, listen and adjust your workload accordingly.

3. Limit Social Media
   When you’re feeling stressed or demotivated, take a step back from social media. Seeing others’ achievements can add unnecessary pressure. Focus on your own goals instead of comparing yourself to others.

4. Reflect on What Works
   Think of a time you pushed too hard and it didn’t work out. Now think of a time you eased up, relaxed, and saw unexpected progress. Use these lessons to guide your future training.

The ‘push harder’ mentality may sound inspiring, but it often leads to burnout, frustration, and lost passion. By embracing balance, celebrating recovery, and focusing on what works for you, you can enjoy the sport, improve sustainably, and achieve your goals without breaking down.

Remember: Progress isn’t about destroying yourself; it’s about finding a rhythm that lets you grow, thrive, and enjoy the journey.

Crack on!