Consistency > Intensity: Why Showing Up Beats hero workouts

We all love the idea of that one epic workout — the day you smash your intervals, ride to your max on the track, hit the gym harder than ever, or cycle harder and longer than your buddies. 

But here’s the reality: one epic workout doesn’t build champions. Consistency does.

2016 Flashback

Alex, JMart, Coop and AP

A Personal Lesson in Consistency

In my pro motocross career, it took me many years to realize that the Tuesday motos at the practice track didn’t pay the bills.  What I mean by this is I was never one to crush the motos during the week, whether at Club MX in my privateer days, in California with the Star Yamaha crew, at Bakers Factory on my TLD Red Bull KTM, or towards the end of my career on the JGR Suzuki at MotoSandbox training with guys like Ken Roczen, Chase Sexton and Adam Cianciarulo, I got used to getting my teeth kicked in during the week. And make no mistake, the weekdays are absolutely important for putting in the time and getting those quality laps in that make you a great racer on the weekends.  The trick is being able to put in that time during the week, set the ego aside and still believe in yourself that you can find that little extra 5 percent on race day that will propel you to a win or podium.   

I remember times when Chase would literally lap me on a supercross track during the week only to show up on the weekend (to be fair to Chase it was his rookie season in SX haha) only to be right there with him in the main event.  But when I look back at the years I had my best results — podiums, wins, even representing Team USA — those were the years I kept stacking consistent, “boring” days.

Meanwhile, I knew plenty of riders who would go out and smash one crazy workout — riding unreal motos until they were totally gassed — only to be so sore or burned out they couldn’t train for days afterward or would feel flat on race weekend. Their intensity sabotaged their consistency. Think about it like this — you don’t get strong by lifting weights once. You don’t become skilled by riding your dirt bike once a month. You get better because you keep showing up, doing the work, and stacking days.

Grabbing the red plate and points lead at Glen Helen in 2016

Why Consistency Wins

1. Adaptation takes time.
   Your body doesn’t respond to one workout. It responds to hundreds of small stress and recovery cycles. Showing up consistently gives your body the chance to adapt and grow stronger.
   2. Reduces injury risk.
   Going all-out too often increases the chance of overuse injuries and burnout. Consistent, sustainable training keeps you healthier in the long run.

   3. Build habits and discipline.
   Consistency isn’t just physical — it’s mental. Training regularly reinforces the mindset of showing up, even when it’s not glamorous.

   4. Momentum compounds.
   A string of solid days builds confidence. Before you know it, you’ve strung together weeks, then months, of progress.

Intensity Has Its Place

Now, don’t get me wrong — intensity is important. Hard sessions push the ceiling higher. But intensity only works when it’s supported by consistent training. If you smash one workout so hard that you’re wrecked for the rest of the week, you will miss out on other key sessions for the week. 

The magic is in finding the right balance: enough intensity to grow, enough recovery to adapt, and the consistency to repeat the process.

Nothing like holeshotting a main event to ramp up the intensity!

How to Apply This to Your Training

• Focus on the week, not the day. Don’t stress if one workout or riding day wasn’t perfect. What matters is how the whole week looks.

• Aim for “B+” workouts. A solid, repeatable effort beats an unsustainable “A+” sufferfest.

• Plan for recovery. Showing up consistently doesn’t mean going hard every day. Easy spins, technique drills, or mobility sessions are just as valuable in the big picture.

• Use metrics wisely. Lap times, heart rate, power, or pace are tools to keep you in the right zone — not to chase numbers for ego.

• Play the long game. Success in motocross, running, or any endurance sport isn’t built in weeks. It’s built in years.
  
  

It’s tempting to chase the adrenaline of a killer workout. But the truth is, your body — and your results — don’t care about one heroic effort. They care about what you do over time.

So as we head into the fall/winter months remember to not get caught up in trying to crush every single session. Show up, do the work, recover, and keep stacking days. That’s how you build fitness. That’s how you build confidence. That’s how you will achieve your goals, brick by brick. 🧱 🧱

– Alex Martin
Troll Training