Hi Reader,
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You know that feeling when everything just clicks?
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Your body feels strong, your breathing is steady, and you’re crushing your intervals or your circuit workout like a total boss.
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Despite how much we know and love those days (and how much we crave them), they’re not the key to long-term success.
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It may sound counterintuitive, because society and social media often glamorize those "best" days--but what if the trick to becoming a better athlete is simply about making your average days better?
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That’s what we call “raising the floor”--a concept often discussed in one of the coaching groups I participate in. (Side note--yes! I get coaching, too!)
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​Instead of focusing on occasional breakthroughs, you build a solid foundation so steady that even on your “meh” days, you’re still performing like a champ.
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​Why Consistency > Intensity
​It’s tempting to think that pushing harder is always the answer.
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One more interval. One more mile. One more late-night workout squeezed into an already packed schedule.
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But if there's anything I've learned over the past two decades, it's that too much intensity can backfire.
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Overtraining leads to burnout, injuries, and frustration. And let’s be real—if you’re juggling work, family, and life, it’s just not sustainable.
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Some of you may have heard of the 80/20 rule, which was coined by exercise physiologist Stephen Seiler. After collecting and crunching a bunch of data, he found that elite endurance athletes tended to have training plans with 80% of their training at a low, comfortable intensity (zone 1-2) and 20% at a moderate/high intensity. This concept is still seen today in a number of sports.
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Why? Because the easy stuff builds your aerobic base, helps you recover, and makes you more resilient. The hard stuff is like sharpening a knife—important, but only in small doses.
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When you get this balance right, your “floor” rises. You can go farther, faster, and recover quicker—even on tough days.
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​How to Build Consistency
​Consistency doesn’t just happen. It’s built through small, repeatable habits that set you up for success.
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Here are a few to try:

• Pre-Workout Routines: Create a ritual that gets you in the zone—whether it’s a playlist, a warm-up sequence, or a quick visualization.
• Fuel Like a Pro: Practice your nutrition during training, not just on race day. Find what works for you and make it second nature.
• Prioritize Sleep: Seriously, 7-9 hours a night is your secret weapon. It’s the best recovery tool you’ve got.
• Be Flexible: Some days, life happens. Adjust your training to match how you’re feeling. Progress isn’t about perfection—it’s about showing up consistently.

Want to Dive Deeper?

If this resonates with you, I’ve got more for you.
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Check out my latest blog post, “Raising the Floor: Why Consistency Beats Intensity in Endurance Sports.”​
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It’s packed with actionable tips to help you train smarter, avoid burnout, and build a stronger foundation for long-term success.

🎙️ This Week on the Feisty Women’s Performance Podcast​

We’re diving into a topic that doesn’t get nearly enough attention: menstrual health in female athletes.
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​This week, I sat down with Mel Sulaver, a registered dietitian and former collegiate athlete, to talk about how understanding your cycle can enhance performance and overall well-being.
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Here’s what you’ll learn:

• What a “normal” cycle looks like—and why it matters.
• How low-carb diets can mess with your hormones.
• Practical nutrition tips for every stage of life, including postpartum.

🎧 Listen on Apple Podcasts | Spotify now!
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​Talk soon,
Dr. A

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