When the Plan Doesn’t Go to Plan.
Last weekend, I had planned and prepared to swim to Rottnest solo for the first time. I had done the training, had my team prepped and ready, and organised the logistics.
And then… the weather didn’t cooperate, and it got called off with no backup date.
And that’s sport. And that’s life.
As much as we plan, prepare and rehearse, sometimes things simply don’t pan out the way we intended. That doesn’t mean the preparation was wasted. It just means we’re being asked to respond differently.
I use a framework with many of my athletes, especially endurance and distance athletes, called ADAPT (from Jason Koop). This experience made me reflect on that framework and use it myself.
The ADAPT Framework.
When things go sideways in sport, rehab, business, parenting, or health goals, this is the process:
A – Accept Acknowledge reality without resistance. “This is the forecast. These are the conditions. This is what’s happening.” Fighting reality wastes energy.
D – Diagnose What is actually the problem here? Is it physical? Environmental? Emotional? Logistical? Clarity reduces overwhelm.
A – Analyze What are my options? What is within my control? What support do I have? What are the risks and benefits of each path?
P – Plan Choose a course of action. Not five. Just one. What is my next best step?
T – Take Action Execute calmly. Deliberately. One stroke. One rep. One decision at a time.
Sometimes ADAPT Means Not Forcing It.
For some athletes, adapting means pushing through a tough patch or training block. For others, it means pulling out of a race. For someone rehabbing, it might mean modifying a session. For someone chasing a health goal, it might mean recalibrating expectations.
Adapting is not quitting. Adapting is building resilience.
So, at the last minute, I entered Port to Pub on the 21st of March to complete the same distance. And to be honest… the same thing could happen again.
But that’s sport.
The goal isn’t perfect conditions; it’s building the capacity to handle whatever shows up.
You might not be lining up for an open water swim. But you might be coming back from injury. Or building toward a marathon. Or trying to get consistent again after a busy season of life.
Plans change. Bodies niggle. Work gets hectic. Motivation dips.
That’s when we ADAPT.
Accept what’s in front of you. Adjust the plan. Take the next best step. Then keep moving.
Work with Eliza to learn more about how to add the ADAPT Framework to your training.