Endurance training isn’t just about logging miles, hitting interval splits, or nailing nutrition. If it were that simple, we’d all be standing on podiums. But the real secret to top performance? It’s the six inches between your ears. Mental strategies for athletic performance separate good athletes from great ones. And the best part? You don’t need genetic gifts to master them—just a commitment to training your brain as hard as you train your body.
The Power of a Growth Mindset
When you’re deep in the pain cave, what’s your inner monologue? Are you telling yourself, “I’m just not strong enough,” or “I can’t handle this”? If so, it’s time for a mental upgrade. A growth mindset—the belief that abilities and intelligence can develop with effort—can transform your performance. Athletes who adopt a growth mindset view challenges as opportunities to improve rather than threats to their ego.
Instead of thinking, “I’ll never be able to hold this pace,” try reframing it: “Holding this pace is tough now, but the more I practice, the easier it’ll get.” Research shows that athletes with a growth mindset persist longer, adapt faster, and handle setbacks better. So next time your coach throws a brutal workout at you, remember: struggle means you’re getting stronger.
Psychological Skills Training: Your Secret Weapon
If you lift weights to build strength and do intervals to increase speed, why wouldn’t you train your mind to optimize focus, resilience, and emotional control? Psychological skills training (PST) is the structured practice of mental techniques to enhance performance. Think of it as strength training for your brain.
Here are three PST techniques to start using today:
1. Visualization: See It to Believe It
Elite athletes don’t just train their bodies—they train their brains to anticipate success. Before your next race or key workout, take a few minutes to close your eyes and mentally rehearse. See yourself executing the plan perfectly, feeling strong, and crossing the finish line with power.
Science backs this up: studies have shown that mental imagery activates the same neural pathways as physical practice. If you’re mentally prepared for success, your body is more likely to follow suit.
2. Self-Talk: Your Inner Coach
Would you tell your best training partner, “You’re slow, you’re weak, and you should just quit”? No? Then why say it to yourself? Self-talk is one of the most powerful mental strategies for athletic performance, and the good news is you’re already doing it—whether you realize it or not.
Start replacing negative thoughts with constructive, empowering ones. Instead of “I can’t do this,” try “I’ve trained for this.” Instead of “I’m dying,” say “I’m working hard, and that’s a good thing.” A well-trained inner dialogue can keep you focused and resilient when the going gets tough.
3. Emotional Awareness: Control the Chaos
Emotions are like wild horses—if you don’t learn to rein them in, they’ll run the show. Emotional awareness in endurance training means recognizing how your emotions impact performance and developing strategies to manage them.
Feeling nervous before a race? That’s not a bad thing—nerves mean you care. Instead of trying to suppress them, acknowledge the feeling and reframe it: “This energy will help me perform.” Frustrated mid-race? Use it to fuel a surge instead of spiraling into self-doubt.
Building Mental Resilience: How to Handle Setbacks
Every endurance athlete, from weekend warriors to world champions, faces setbacks. Injuries, bad races, missed workouts—it’s part of the game. But what separates those who come back stronger from those who crumble is mental resilience.
To develop resilience:
Embrace adversity. Hard days make strong athletes. Instead of fearing failure, see it as part of the process.
Control the controllables. Weather, competition, race-day mishaps—many factors are out of your hands. Focus on what you can control: your effort, preparation, and mindset.
Have a short memory. Dwelling on a bad race won’t make it better. Learn what you can, then move on.
The Mind-Body Connection: Training Smarter, Not Just Harder
Mental toughness isn’t about grinding yourself into the ground—it’s about knowing when to push and when to back off. Endurance training is a balance of stress and recovery, and your brain plays a crucial role in managing that equation.
Listen to your body and trust your training. Feeling fatigued beyond normal? It’s not weakness—it’s information. A smart athlete knows that proper recovery is just as important as the hardest training session.
Put It All Together: Mental Training for Peak Performance
Now that you have these mental tools, how do you implement them? Start small. Pick one or two psychological skills training techniques and work them into your routine. Maybe it’s a pre-workout visualization, a self-talk mantra during tough intervals, or a daily check-in on your emotional awareness.
The goal is consistency. Just like physical training, mental training requires regular practice. But the payoff? A stronger, more resilient athlete who can handle whatever the road, trail, or race course throws at them.
So go ahead—train your brain, embrace the challenge, and unlock your full potential. Because endurance isn’t just a test of the body—it’s a test of the mind. And now, you’re ready to ace it.
This article was inspired by our webinar with Dr. Scott Frey. Dive deeper into these principles with the webinar here:
Endurance sports have long been seen as a test of physical and mental grit, and women have continually shattered expectations. From ultra-distance cycling to Ironman triathlons, women athletes are proving that their physiological and psychological strengths make them uniquely suited for endurance competition. In a recent discussion featuring world-class triathlete Daniela Ryf and national champion Ruth Edwards, professional cyclists for Human Powered Health Cycling, the conversation highlighted the power of women’s endurance, the role of physiology, and the mental strategies that drive success.
The Science Behind Women’s Endurance Performance
Research increasingly shows that women have unique advantages in endurance sports. Their ability to metabolize fat more efficiently, sustain steady energy output, and demonstrate greater resistance to fatigue makes them well-suited for long-duration efforts.
Hormonal fluctuations, however, can also present challenges. Tracking the menstrual cycle and understanding its impact on performance can help athletes optimize their training and race-day strategy.
Ruth Edwards emphasized the value of tracking her cycle to anticipate changes in energy levels, anxiety, and recovery needs. By planning around these fluctuations, she maximizes her performance rather than letting her cycle be an unpredictable variable.
Pushing Through Adversity: Training and Racing on Tough Days
Another compelling part of our women’s endurance conversation was Daniela Ryf’s approach to racing, even when her body wasn’t at 100%. When asked if she ever considered not starting a race due to her cycle, she responded with an emphatic no. For her, once she commits to a race, she follows through—regardless of how she feels that day. While some days require taking painkillers to manage discomfort, she focuses on giving her best in whatever capacity she has in the moment.
Edwards shared a similar mindset, noting that as a professional road cyclist, racing 40-70 times a year means that some races will inevitably fall on difficult days. Rather than allowing discomfort to derail her efforts, she embraces preparation and awareness. She highlighted that knowing her hormonal cycle in advance allows her to adjust expectations and strategies accordingly—whether that means fueling differently, managing race-day anxiety, or setting realistic goals based on her body’s needs.
The Importance of Training Partners and Community in Women’s Endurance Sports
Endurance sports often seem like an individual pursuit, but Ryf and Edwards both emphasized the deep connections forged through training and racing together. Ryf recalled how her early years in triathlon were shaped by training with an older athlete, which motivated her to push beyond her limits. Having someone to chase and learn from helped her evolve more rapidly as a junior athlete.
Training partners not only provide motivation but also create a sense of accountability. The camaraderie built through shared suffering and success fosters friendships that extend far beyond the finish line. Edwards reflected on how even if she doesn’t see certain training partners often, their influence on her career and mindset remains strong. The relationships built in endurance sports last a lifetime.
Adapting to the Realities of Women’s Endurance and Physiology
One of the key takeaways from the discussion was that there is no one-size-fits-all approach to managing endurance performance as a woman. Each athlete must learn how their body responds to different phases of their cycle, how their energy levels fluctuate, and what strategies work best for them.
Some women, like Ryf, push through pain and discomfort without hesitation. Others, like Edwards, use tracking to plan and adjust expectations in advance. Neither approach is superior—the key is self-awareness and strategic adaptation.
Moving Forward: The Future of Women in Endurance Sports
As more conversations like this one take place, the stigma around discussing menstrual cycles, hormonal changes, and endurance performance continues to fade. Women are learning to harness their physiology rather than fight against it. More research, coaching resources, and technological advancements in cycle tracking will continue to empower women athletes to perform at their best.
For endurance athletes looking to optimize their training, the key lessons from Ryf and Edwards are clear:
Track your cycle to understand how it affects performance.
Embrace discomfort and adjust expectations without losing sight of your goals.
Lean on your community—training partners and teammates can be invaluable sources of motivation.
Trust your resilience—women’s endurance is not just a biological advantage but also a mental strength developed through consistent effort and adaptation.
By adopting these strategies, athletes of all levels can maximize their endurance potential and redefine what’s possible in the world of endurance sports.
If you missed the webinar, you can watch the recording here:
If you’d like to start training with an intuitive program that can adjust based on how you’re feeling, try out Humango.
I used to believe that being an athlete was reserved for people who never wavered—those who spring out of bed, lace up their shoes, and charge into a workout without a second thought. The ones who sign up for races with total confidence because, well, they’re athletes. Yet here I am, planning my own race calendar for 2025 and still flinching every time someone uses that word to describe me.
But old habits die hard, right?
For most of my life, “athlete” felt like an ill-fitting label. I wrestle with endometriosis; some days, I wake up fine, and others, I’m on the floor in pain, robbed of every ounce of energy. That unpredictability convinced me I couldn’t commit to any athletic goals. Consistency felt foreign, so I stopped trying. Why set myself up for disappointment when my body might “fail” me?
Then, in my early 30s, I was sexually assaulted, and anything that pushed my heart rate to its threshold triggered flashbacks. Fear took hold. I avoided every challenge that might jolt my mind or body into dangerous territory.
I truly was at rock bottom when a tiny spark inside of me lit up at the idea of From The Ground Up. From the Ground Up (FTGU) is a program that pushes beginner cyclists toward some of the toughest races in the country. For 2024, that meant SBT GRVL’s Black Course—125 miles and 10,000 feet of climbing. I submitted my application video—but my nerves got the best of me, and I deleted it. I actually had to call Vimeo to have it restored once I decided to face my fears and go for it. Shock doesn’t even begin to describe how I felt when I was accepted. I truly never thought I could do this, but sometimes we discover our hidden reserves of strength at the exact moment we need them most.
Falling in Love with the Uphill
When I first started training for SBT GRVL, everything felt impossible—every climb, descent, and flat section exposed new fears. That fear hit hardest during a climbing-focused ride in Boulder, Colorado. It took me over three hours to ride (and walk) up ten miles, and a mile and a half from the summit, I almost quit convinced I didn’t have what it takes. By the time I reached the top, my body swelled with awe. The view was gorgeous, but it was realizing I’d powered myself there—two legs, one pounding heart—that brought me to tears. I was witnessing a new version of myself I never knew existed. Once I leaned into the burn, uphill battles—literal and metaphorical—became less like ordeals and more like invitations to see what I’m really capable of.
Enter Humango
That’s where Humango comes in. I was nervous to dive into any kind of training plan because of my history: my body could betray me at any moment, and my mind was still fragile from trauma. But Humango felt different. On days when endometriosis reared its vicious head, the plan shifted with me instead of berating me. It adapted to my body, my pace, and my reality.
Day by day, I saw small changes in my strength and endurance. More importantly, I saw changes in my confidence. Slowly, that shaky fear of pushing my heart rate started to subside as I realized I was in control—supported by a tool that truly recognized my needs.
Before I knew it, I was on the start line of SBT GRVL. All 125 miles, 10,000 feet of climbing, and one ever-beating heart inside a person who once believed “athlete” would never describe her. Crossing that finish line wasn’t just about the miles behind me. It symbolized every moment I’d spent quietly doubting myself. It was the final exorcism of that voice in my head saying, You can’t do this. It turned out I could.
So, Am I an Athlete?
It took a long time to say it out loud, but yes—I think I am. Being an athlete isn’t about perfection; it’s about showing up despite the doubts, pain, and past. Each time you show up, you chip away at old narratives, making room for something new and powerful to unfold. In 2025, I’ll keep relying on Humango as I reach for bigger goals. Some people train for medals and podiums; I train to remind myself I’m still here, still fighting, and still capable of astonishing things.
If you’re wondering if Humango really works, I can only speak my truth: it worked for me. It took me from feeling powerless to finishing one of the toughest gravel races in the country. It built my strength and confidence gradually, on my terms, in this body that comes with flare-ups, panic attacks, and all. And for me, that’s everything.
The New Year is here, and it’s the perfect time to reflect, refocus, and redefine your endurance journey. Whether you’re gearing up for your first race, chasing a personal best, or tackling an entirely new discipline, setting clear and actionable goals can be the difference between a good year and a great one. Let’s break down how to set, track, and crush your race and training goals for the year ahead.
Step 1: Dream Big and Get Excited
Think about the events or achievements that genuinely excite you, like one of the many Challenge Family races or IronMan. Which race gives you butterflies just thinking about it? Which challenge makes you feel unstoppable? Write these down—this is your North Star.
Pro Tip: Include both big, audacious goals (like completing an Ironman or running a marathon) and smaller milestones (like shaving two minutes off your 5K PR). Together, they’ll keep your motivation high all year long.
Step 2: Break It Down
Big goals can feel overwhelming, so break them into smaller, actionable steps. These are your process goals—the daily or weekly actions that move you closer to your ultimate goal.
For example:
Goal: Complete a marathon in under 4 hours.
Process Goals:
– Run 4 times per week with one long run.
– Incorporate strength training twice a week.
– Practice nutrition strategies during training.
Pro Tip: Focus on habits and consistency over perfection. A missed session isn’t failure; it’s a chance to adjust and improve.
SMART Goal: “Increase my FTP (Functional Threshold Power) by 10% by June 1st.”
Pro Tip: Write your goals down and revisit them regularly to keep them top of mind.
Step 4: Visualize Your New Year Goals Success
Visualization isn’t just for elite athletes. Create a vision board or mental image of what success looks like to you. Imagine crossing the finish line, seeing your PR on the clock, or simply feeling strong and confident during your race.
Pro Tip: Place reminders of your goals in visible spots like your training log, fridge, or phone lock screen.
Step 5: Plan for Flexibility
Life happens, and plans change. When setbacks occur—and they will—don’t panic. Instead, reevaluate your new year goals and adjust your process steps. Consistency and adaptability are the keys to long-term success.
Pro Tip: If you’re working with a coach or app, communicate openly about challenges and shifts in priorities.
Step 6: Track Your Progress
Tracking your new year goals allows you to celebrate small wins and spot trends that need adjustment. Use a training log, wearable technology, or an app (like Humango) to monitor metrics like training volume, pace, heart rate, or power output.
Pro Tip: Celebrate milestones along the way to stay motivated. Every small win adds up to big success.
Step 7: Don’t Forget the Fun Factor
Amid the structure and discipline, don’t forget why you started. Training and racing should be enjoyable and fulfilling. Mix up your routine with fun group rides, scenic trail runs, a new sport, or turn it into a game to keep things fresh.
Conclusion: New Year Goals
Setting and achieving your race and training goals doesn’t have to be daunting. With a clear plan, a focus on process, and the flexibility to adapt, you’ll build momentum and make 2025 your best year yet. So lace up, clip in, or dive in—the new year is yours to conquer.
Ready to take the next step? Our AI-based coaching platform, Hugo, can help you create personalized, adaptive training plans tailored to your goals. Let’s make this year unforgettable.
As the year draws to a close and the festive season approaches, there’s no better time for endurance athletes to focus on setting structured goals for the year ahead. Amid the celebrations, many find themselves reflecting on the past season and envisioning what’s next. This natural rhythm of pause and reflection makes the holiday season ideal for crafting a vision for the upcoming year.
Setting structured goals not only provides a roadmap for success but also enhances motivation, clarity, and focus. For endurance athletes, the discipline of structured goal setting can transform aspirations into actionable achievements.
Here are five steps to create meaningful and structured goals that set you up for success in 2025:
1. Reflect on Your Past Performance
Before setting new structured goals, take time to review your past year. Analyze what went well, where you struggled, and what could be improved. Look at measurable aspects such as race results, training consistency, and progress in specific disciplines.
Reflect on less tangible factors too, like how you managed stress or balanced training with other commitments.
Ask yourself questions like:
– What were my proudest moments as an athlete this year?
– Where did I fall short, and why?
– What lessons can I carry into 2025?
This reflection will ground your goals in reality and help ensure they’re relevant to your personal journey.
2. Define Your “Why”
Every goal needs a strong purpose behind it. Understanding why you’re pursuing a particular objective will keep you motivated, especially when challenges arise. Are you aiming to improve your marathon time to qualify for a major race? Do you want to complete your first triathlon as a personal milestone? Or are you focused on staying active to maintain physical and mental well-being?
Clearly articulating your “why” provides an emotional anchor for your goals and helps align them with your values and priorities.
3. Break Down Big Goals into Milestones
Ambitious goals can feel overwhelming without a clear path to achieve them. Break your main objectives into smaller, manageable milestones. For instance:
– If your goal is to finish a full distance triathlon, set intermediate targets like improving your swim technique, building cycling endurance, and completing a half-distance triathlon by mid-year.
– If you want to run a sub-3-hour marathon, plan milestones like hitting specific training paces, completing progressively longer long runs, and running shorter tune-up races.
These smaller milestones provide checkpoints to track progress and allow for adjustments along the way.
4. Create a Detailed Action Plan
Once your milestones are clear, map out an action plan to achieve them. This plan should include:
Training Schedule
Outline weekly and monthly training objectives that align with your goals. Include variety—speed work, endurance sessions, recovery, and cross-training. Consider using Humango to generate AI-driven training plans that adapt to your fitness levels and evolving goals. Humango’s ability to periodize your training ensures you’re peaking at the right times while maintaining balance.
Support Systems
Identify what resources you’ll need, such as a coach, training partners, or access to specific facilities. With Humango, you can integrate coaching insights and collaborate effectively on your action plan.
Metrics for Tracking
Decide how you’ll measure progress. This could include metrics like heart rate variability (HRV), training load, or race times. Humango’s advanced analytics simplify tracking by providing insights into your performance data and offering actionable feedback.
A detailed plan turns abstract goals into concrete steps, making them easier to execute.
5. Regularly Review and Adjust Your Goals
Even the best plans require flexibility. Regularly assess your progress and adjust your goals or training plan as needed. Life’s unpredictability—injuries, unexpected commitments, or shifting priorities—may necessitate changes. Embrace these adjustments as part of the process rather than setbacks.
Set aside time every month to:
– Evaluate your training data and overall progress. Humango can simplify this process with dynamic updates to your training plan based on your recent performance and readiness metrics.
– Revisit your “why” to ensure your goals remain meaningful.
– Make adjustments to your plan if necessary. Humango’s AI offers suggestions for fine-tuning your plan, ensuring it stays aligned with your evolving needs and goals.
This practice keeps you aligned with your objectives and ensures consistent progress throughout the year.
Why the Holidays Are Perfect for Structured Goal-Setting
The holiday season offers a unique opportunity to step back from the daily grind. For many, this period provides a natural pause—a chance to slow down, reflect, and think ahead. With races and training demands typically lower during the winter months, you have the mental space to focus on long-term planning.
The New Year symbolizes a sense of renewal and possibility. Taking the time to set structured goals now ensures you start 2025 with clarity and purpose. It’s a gift you give to your future self—a vision for the athlete you aim to become.
Lance Watson is a world-renowned triathlon coach with over 30 years of experience, having guided athletes to Olympic Gold, Long Distance Triathlon victories, and World Championship titles. Watson is a holistic coach with a passion for training technology who guides both novice and professional athletes. Lance is the founder of LifeSport Coaching and is a coaching advisor with Humango, leveraging AI to enhance athlete training and performance.
An opportunity exists in strength training for endurance athletes—from increasing injury prevention or correcting an imbalance to developing strength and power.
The off-season is a time of opportunity. It’s a chance to develop a key area of their performance, a specific skill they need to master, or even take their foot off the gas and get some well-needed rest.
Strength Training and Power for Better Athletic Performance
As we traverse the endurance sports landscape, we all share a common goal, to be better versions of our athletic selves. For most, this is likely to become stronger and/or more powerful. Whether pushing bigger watts on the bike, moving through the water with greater ease, or sprinting to the finish line, a little more power can make a far more successful athletic experience.
From a pure power output perspective, strength training for endurance athletes can play a pivotal role in your training. It’s about developing functional strength that translates into more power on the bike, in the pool, or on the road. Even moderate increases in power can lead to significant improvements in performance when the season comes around again.
5 Key Strength Exercises For Endurance Athletes
Squats: Squats are foundational for building strength in the legs, hips, and core. They mimic the functional movement patterns of running and cycling, helping to enhance power and efficiency in these sports.
Deadlifts: This exercise is excellent for developing the posterior chain muscles, which include the hamstrings, glutes, and lower back. Strengthening these muscles is crucial for improving overall endurance performance, providing better support for the spine, and aiding in forceful movements like sprinting and climbing.
Lunges: Lunges are another great leg workout that focuses on unilateral strength, helping to correct muscle imbalances. They also improve flexibility and stability in the hips, which are vital for effective running and cycling mechanics.
Plank variations: Core strength is vital for endurance athletes as it stabilizes the whole body and increases the transfer of power to the limbs. Plank variations (like side planks, plank with leg lift, and plank with arm lift) engage multiple core muscles, enhancing stability and endurance.
Pull-ups or rowing exercises: Upper body strength is often overlooked by endurance athletes but is essential for maintaining good form, especially in the late stages of races. Pull-ups strengthen the back, shoulders, and arms, which are crucial for swimmers, cyclists, and runners.
Injury Prevention With Strength Training
One of the biggest benefits of strength training for endurance athletes is its role in injury prevention. Endurance sports can place a lot of repetitive stress on the body, particularly in areas like the knees, hips, and lower back. Strength training strengthens the muscles and connective tissues surrounding these critical joints, reducing the risk of overuse injuries. Exercises that target core strength, balance, and stability are especially beneficial, as they improve overall alignment and help protect against common endurance training injuries.
5 Key Core and Stability Exercises
Plank holds: A staple for core strengthening, the basic plank activates the deep core muscles, including the transversus abdominis and lumbar muscles, which support the spine. Holding a plank position helps build endurance in these muscles, critical for maintaining good posture during long races.
Bird-dog: This exercise enhances core stability and coordination by extending opposite limbs simultaneously, challenging balance and activating the lower back and abdominal muscles. It’s excellent for preventing lower back pain, a common issue for endurance athletes.
Swiss ball exercises: Using a Swiss ball can increase the intensity of core workouts and improve balance and stability. Exercises like ball crunches, Swiss ball pikes, or stability ball leg curls engage multiple muscle groups, with a focus on the core and lower back.
Hip (pelvic) bridges: Strengthening the glutes and hamstrings is vital for protecting the lower back and knees. Hip bridges, particularly when performed with a single leg, can target these areas effectively, enhancing muscle balance and stability across the hip joint.
Cable rotations (woodchoppers): This exercise is excellent for engaging the obliques and improving rotational strength, which is crucial for sports involving twisting movements, like cycling and running. Strengthening the obliques helps support the spine, reducing the risk of side-to-side imbalances that can lead to injury.
Correcting Muscle Imbalances With Strength Training
Endurance training can often emphasize specific muscle groups, which might lead to imbalances and, subsequently, injuries. Strength training fore endurance athletes can provide a platform to correct these imbalances by strengthening underused muscles. For instance, cyclists and runners often have strong quadriceps but weaker hamstrings and glutes. Targeted strength exercises can balance muscle groups, leading to better overall performance and reduced injury risk.
5 Key Exercises To Correct Imbalances in Endurance Athletes
Single-leg Romanian deadlifts: This exercise is excellent for targeting the hamstrings and glutes on each side independently, which helps correct imbalances between the two sides of the body. It also improves balance and core stability, essential for both running and cycling.
Bulgarian split squats: By elevating the rear leg, this exercise places more emphasis on the front leg, intensifying the workout for the quadriceps, hamstrings, and glutes. It helps correct imbalances between legs, enhancing stability and strength uniformly.
Single-arm dumbbell row: This row variation helps correct imbalances in the upper body, particularly between the left and right sides of the back and shoulders. It’s beneficial for endurance athletes, especially those who engage in sports requiring upper body strength like swimming.
Side planks: Aiming to strengthen the oblique muscles on the sides of the trunk, side planks are crucial for maintaining lateral trunk stability, which is important for all endurance sports. Regularly performing side planks can help correct lateral imbalances in core strength.
Clamshells: This exercise focuses on strengthening the smaller hip muscles like the gluteus medius, which are crucial for knee stability. Clamshells help correct imbalances in the hips, which can prevent issues such as IT band syndrome or runner’s knee.
Implementing Strength Training In Your Off-Season
To get started, you should aim for 1-2 strength workouts per week. It’s crucial to prioritize form over speed or weight to maximize benefits and minimize the risk of injury. Feel free to go slower when following the demo videos in the Humango workout player. If you’re not working out with someone who can help, particularly if a qualified personal trainer is not an option, set up your phone to record you performing each move and then compare your form to that of the Humango Coach in the video.
As you improve, especially if you were taking it easier, start to bring this more in line with the tempo and reps that are prescribed in the workout, and consider adding another workout per week. Listen to your body as you start playing with your strength routine. It is important that your strength training doesn’t interfere with endurance training, so if you experience significant DOMS (Delayed Onset Muscle Soreness), you might want to reduce the amount you are doing.
Top Tips For Strength Training For Endurance Athletes
When starting a new strength training routine, start easy with just 1-2 workouts per week. Remember to consult your physician before starting any new training routine.
As you get started, focus on form. If a personal trainer isn’t an option, then look at capturing your movements on your phone camera so you can compare them to the demo videos in the Humango workout player.
Set a goal for what you want to achieve from strength training. Are you looking for performance gains, to protect against injury, to fix a muscular imbalance, or something else? With your goal set, find a way to baseline it (for example, amount of or form during single-legged squats, plank hold time, push-ups in a minute), then monitor as you progress.
As you follow the prescription, don’t be afraid to slow down and go at your own speed. Less can be a little more as your body adapts to the new routine. You will soon catch back up and be stronger for it.
Remember that, for most people, strength training is to complement endurance training, so if you get to a point where you struggle to complete your endurance-based workouts because of strength training, then consider backing off.
The end of a triathlon season is the perfect time to unlock your full potential by learning from your past performances. By analyzing what went well, what could have been better, and identifying key lessons, you can set yourself up for an even stronger performance next year. This process involves general reflection, detailed data analysis, and a strategic approach to addressing your strengths and weaknesses.
General Observations From Your Triathlon Season
Start by journaling your overall thoughts about the season. What were your most memorable races? Did you feel confident and prepared heading into events, or were there moments of doubt? Reflect on your training consistency, nutrition strategies, and recovery practices. Identifying patterns in how you approached races and training blocks can reveal habits that either helped or hindered your progress.
Consider feedback from your coach, training partners, or even race-day observations. Did you handle pressure well during competitions? Were there recurring challenges, such as mental fatigue, transitions, or pacing? These insights provide a foundation for understanding how you can improve holistically as an athlete.
Analyzing Data From Your Training and Race Metrics
Data analysis provides objective insights into your performance and helps you identify patterns that might not be obvious through reflection alone. Begin by reviewing your training and race metrics, focusing on these areas:
Pacing Patterns: Examine your pacing across swim, bike, and run segments. Did you start too fast and fade, or were you able to maintain a consistent effort throughout?
Physiological Metrics: Analyze your heart rate, HRV (Heart Rate Variability), and power output on the bike. These metrics can show whether you were training in the right zones and adapting effectively.
Efficiency Metrics: Review swim stroke rates, cycling cadence, left-right power output balance, running strides per minute and vertical oscillation. Improvements or inefficiencies in these areas can significantly impact your overall performance.
Transition Times: Transitions are often overlooked but can make or break your race. Identify if there were delays and assess what caused them, such as gear organization or mental preparation.
Sleep Metrics and Fatigue Measurements: Monitor sleep duration, quality, and consistency throughout your training blocks. Tools like wearable devices can also track recovery metrics, such as resting heart rate and HRV, which indicate levels of fatigue and readiness to train. Chronic fatigue patterns may point to overtraining or insufficient recovery periods.
Environment-Specific Data: Compare performance across different conditions, such as hot versus cool climates, hilly versus flat courses, and sea level versus altitude. This can help you understand how external factors influenced your outcomes.
Leveraging AI-driven tools from Humango can simplify this process and provide actionable insights. Humango analyzes your training and race data, offering personalized recommendations and visualizing trends. AI can highlight areas where you consistently performed well, identify weaknesses, and suggest adjustments to optimize future training blocks.
Determining Strengths and Weaknesses Across Swim, Bike, and Run
To pinpoint your strengths and weaknesses across disciplines, look for trends in both training and racing data:
Swim: Were you consistently strong in open water or pool sessions? Analyze stroke rate, pace consistency, and performance in different water conditions.
Bike: Evaluate your ability to maintain power output over various terrains and distances. How did you perform on climbs, flats, and technical descents?
Run: Assess your pacing, stride efficiency, and ability to sustain speed during brick workouts and races. Did your run splits improve or decline relative to your training?
Environmental factors also play a significant role in performance. Variations in climate, altitude, and terrain can drastically impact your results. For example, racing in high heat often increases dehydration risk and raises heart rate, while cooler temperatures might enhance endurance for some athletes. Similarly, high-altitude races can challenge your oxygen efficiency, requiring specific acclimatization. Comparing performances across these conditions can help you identify trends, such as excelling in cooler climates or struggling in humid environments. Understanding these patterns enables you to tailor your preparation, such as training in simulated conditions or adjusting nutrition and hydration strategies to better handle environmental challenges.
Separately, consider how your training and physiology influence your performance across different race distances. Shorter distances often require a higher focus on anaerobic capacity and explosive power, while longer races demand sustained aerobic efficiency and mental resilience. Analyze your ability to pace and recover during sprints, Olympic distances, and full Ironman races. For example, did you excel in maintaining a high cadence on the bike during shorter events but struggle with endurance during full-distance runs? These insights can guide specific adaptations in your training plan to optimize your strengths and address gaps for various race formats.
7 Actionable Steps for Your Next Triathlon Season
Set Specific Goals: Use your insights to create measurable objectives for each discipline and type of environment. Break down these goals by race distances, focusing on metrics such as pace, power, or swim efficiency that align with your key events.
Train Your Weaknesses: Dedicate focused blocks of training to address areas where you are less proficient. For instance, if open-water swimming is a challenge, prioritize drills and open-water practice to build confidence and efficiency swimming in a group. Similarly, if running off the bike is a weakness, incorporate more brick workouts to improve your endurance and pacing transitions. Tailor your training to convert weaknesses into strengths by applying consistent effort and targeted strategies.
Train Your Strengths: Focus on building even greater proficiency in your strongest discipline. For example, if cycling is your forte, enhance your ability to sustain higher power outputs or master technical descents. Use training sessions to push the limits of your strengths while refining strategies to capitalize on them during races. Develop plans to optimize your energy use, ensuring that excelling in one segment doesn’t detract from overall performance.
Plan for Variability: Train in conditions that mimic potential race environments. If you expect high heat, practice hydration strategies and heat acclimatization. For altitude races, consider simulated altitude training or spending time at elevation to build tolerance.
Leverage AI Guidance: Use Humango’s AI platform to create a dynamic training plan that adapts to your progress and readiness. AI can help fine-tune periodization by balancing training loads and recovery based on real-time data from your previous performances.
Monitor Progress: Regularly evaluate metrics like HRV, fatigue levels, and sleep quality to ensure you are adapting positively. Adjust your plan as needed to maintain a balance between workload and recovery, preventing overtraining and ensuring peak readiness for key events.
By learning from your past season, you can approach next year with a clearer understanding of how to train smarter and race more effectively. Leveraging Humango, you can take your post-season analysis a step further by developing a tailored periodization plan for 2025. Based on the insights gathered from 2024, Humango can guide you in setting precise goals, optimizing training loads, and structuring recovery periods to ensure peak performance at key races. Continuous reflection, AI-driven adjustments, and a strategic approach will ensure that you keep improving as a triathlete.
Lance Watson is a world-renowned triathlon coach with over 30 years of experience, having guided athletes to Olympic Gold, Long Distance Triathlon victories, and World Championship titles. Watson is a holistic coach with a passion for training technology who guides both novice and professional athletes. Lance is the founder of LifeSport Coaching and is a coaching advisor with Humango, leveraging AI to enhance athlete training and performance.
Athletes, regardless of their discipline or level, are constantly looking for ways to maximize their performance. While physical training is paramount, mental strength often plays an equally important role in determining success. This is why understanding the psychology of pain tolerance, visualization, and mindfulness can be game-changing for athletes.
In a recent webinar hosted by Humango and featuring performance psychologist Scott Frey, Ph.D., Ed.M. and Humang Powered Health’s Performance Physiologist, Leo Hipp, M.S., these topics were explored in-depth, offering actionable insights for athletes seeking to push their limits.
Here’s a breakdown of the key takeaways from the webinar, focusing on pain management, visualization, breathing techniques, meditation, and the power of mental resilience.
The Role Of Pain In Performance
One of the most fascinating discussions in the webinar centered on the psychology of pain and how it affects athletic performance. Scott Frey, who has spent decades researching pain and its influence on athletic behavior, explained that pain perception is deeply connected to our mental state.
For athletes and non-athletes alike, pain isn’t just a physical experience—it’s also a mental one.
Exercise-Induced Pain vs. Injury Pain
Frey emphasized the importance of differentiating between exercise-induced pain and pain that signals an injury. Exercise-induced pain is a natural part of training, and while it’s uncomfortable, it should subside once the activity is stopped or the intensity is reduced. This type of pain is typically due to muscle fatigue or lactic acid build-up.
On the other hand, pain from an injury is more persistent. If the pain continues after you stop exercising or worsens with movement, it could indicate tissue damage or another medical issue. Frey encouraged athletes to develop the skill of distinguishing between these types of pain, as misjudging this difference could lead to pushing through an injury and worsening the damage.
What Happens When You Don’t Listen to Pain Signals
For example, Frey himself faced the consequences of ignoring warning signs. Having been an avid runner for over 35 years, he continued to run despite experiencing knee pain, which ultimately led to a severely damaged meniscus. He said athletes need to be aware of their bodies and listen to the pain signals to avoid long-term damage.
Pain Tolerance And Its Impact On Performance
While pain tolerance is often seen as a personal attribute, Frey pointed out that it can be trained and improved. In fact, pain tolerance can have a direct impact on athletic performance. In elite athletes, the ability to push through discomfort and delay the perception of pain can lead to faster times and better outcomes. The mental training to increase pain tolerance involves conditioning the brain to not only handle but also embrace discomfort during training and competition.
Interestingly, research on this subject, such as studies on elite cyclists, shows that improving pain tolerance could potentially shave seconds or even minutes off race times. Pain management is, therefore, a skill that athletes can develop and use strategically during competitions.
Visualization: Rehearsing Success In Your Mind
Visualization is another critical tool in the mental toolkit of successful athletes. Frey discussed the importance of visualizing athletic performance and how it affects the brain’s circuits. When athletes mentally rehearse their performance, their brain activates the same neural circuits as if they were physically performing the task. This means that by visualizing specific movements or strategies, athletes can improve their actual performance.
Visualization is not only useful in preparing for competition but also in managing pain. By mentally rehearsing how to handle discomfort or challenging situations, athletes can improve their ability to stay focused and resilient when faced with physical strain.
Frey encouraged athletes to practice visualization regularly, as it helps strengthen the mental aspect of training, which is just as important as physical preparation. He also pointed out that this technique is valuable not just for athletes but for anyone facing stressful situations. For instance, world-class chefs likely visualize how they’ll prepare a dish before they begin, allowing them to execute it more effectively.
Try This Quick Visualization Technique To Overcome Pain In Training Or Competition
Find Your Focus Take a deep breath in through your nose, hold for 3 seconds, and exhale slowly through your mouth. As you breathe, shift your focus inward, visualizing the area of discomfort.
Reframe the Pain Picture the pain as energy—not a barrier, but a powerful signal that you’re pushing limits. Imagine it glowing with a vibrant color of your choice, representing strength and growth.
Create a Pathway Visualize the glow moving through your body like a wave. See it flowing smoothly, dissolving tension as it travels. Each wave represents progress, carrying you closer to your goal.
Anchor to Your Why Picture your end goal: crossing the finish line, setting a personal best, or achieving a milestone. Visualize yourself there, smiling, feeling proud. Remind yourself that this moment of discomfort is temporary, but the reward is lasting.
Repeat a Mantra As you exhale, silently repeat a positive mantra, such as “I am strong, I am capable,” or “This is where I grow.” Pair the words with the image of your future success.
Return to Action Open your eyes or bring your awareness back to the present, carrying the calm confidence of your visualization with you. Let the mental clarity fuel your next effort.
Practice this regularly, and it will become a reliable tool to push through challenges while staying mentally strong.
Breathing Techniques For Recovery And Performance
Breathing is a simple yet powerful tool athletes can use to enhance physical and mental performance. Frey recommended nose breathing for its numerous benefits, particularly in regulating the body’s stress response. When athletes focus on breathing in through the nose and out through the mouth, they can increase oxygen intake and activate the parasympathetic nervous system, which promotes relaxation and recovery.
Frey explained that the breath plays a significant role in balancing the autonomic nervous system. By focusing on extending the exhalation, athletes can induce a calming effect that reduces anxiety and stress. This technique is not just for rest and recovery but can also be used during high-intensity periods to help athletes maintain composure and focus.
Interestingly, research also shows that breathing through the nose helps increase nitric oxide levels, which can improve oxygen delivery to muscles. While Frey admitted that he’s not a breathwork expert, he strongly recommended using controlled breathing exercises as part of an athlete’s regular training regimen.
Try This Simple Breathing Technique For Athletic Performance
1. Box Breathing: This technique helps regulate your heart rate, improve focus, and boost endurance.
Inhale (4 seconds): Breathe deeply through your nose, filling your lungs completely.
Hold (4 seconds): Hold the breath without straining.
Exhale (4 seconds): Slowly release the air through your mouth, emptying your lungs.
Hold (4 seconds): Pause with empty lungs before beginning the next inhale.
How to Use It:
Before Training/Competition: Do 5 rounds to calm nerves and center your mind.
During Recovery Intervals: Use this to regain control of your breathing.
Post-Workout: Practice for 3–5 minutes to reduce fatigue and promote recovery.
If you want to learn more abou breathing techniques, find an expert
Meditation And Mindfulness: Training The Mind
Meditation and mindfulness practices have become increasingly popular among athletes looking to improve their mental toughness. Frey advocates for incorporating these practices into an athlete’s routine, especially for their ability to help manage pain and stress.
The key takeaway from Frey’s discussion on meditation is that small, consistent doses are more effective than occasional long sessions. Even just 5 minutes of mindfulness practice every morning can significantly improve an athlete’s ability to stay calm, focused, and mentally resilient.
Frey explained the concept of the “default mode network” (DMN), which is activated when the brain is not engaged in an intentional task. This network is involved in internal thought loops, which often lead to negative self-talk and stress during competition. Meditation and mindfulness practices help athletes break free from these thought loops by creating a space between their thoughts and emotional reactions.
By training the mind to observe thoughts without becoming overwhelmed by them, athletes can reduce the impact of negative thinking, especially during moments of intense pain or fatigue. Frey noted that with regular mindfulness practice, athletes could learn to recognize negative thoughts like “this pain is unbearable” and instead respond with something more productive, such as “I’ve trained for this, I can handle it.”
Here’s A Simple Meditation Exercise For Athletes
This meditation focuses on relaxation, mental clarity, and visualization to boost athletic performance.
Duration: 5–10 minutes
1. Find Your Space
Sit or lie down in a quiet, comfortable spot.
Close your eyes and relax your body, releasing tension from your head to your toes.
2. Focus on Your Breath
Inhale deeply through your nose for 4 seconds.
Hold for 2 seconds.
Exhale slowly through your mouth for 6 seconds.
Repeat for 5 cycles, noticing the rhythm of your breathing.
3. Set Your Intention
Choose a simple phrase or word, such as “strong,”“calm,” or “focused.”
Silently repeat this word with each exhale to anchor your mind.
4. Visualize Success
Imagine yourself performing at your best—crossing the finish line, executing a perfect move, or conquering a challenging workout.
Engage all your senses: the sound of cheering, the feel of your muscles moving powerfully, the emotions of triumph.
5. End with Gratitude
Shift your focus to gratitude for your body, your journey, and the opportunity to train or compete.
Take three deep breaths, then slowly open your eyes.
Meditation calms your mind, reduces stress, and helps you mentally rehearse peak performance. Over time, this practice strengthens focus and builds confidence for high-pressure moments.
Leveraging Memory Distortion To Enhance Performance
Memory plays a crucial role in shaping an athlete’s perception of pain and performance. Frey shared an interesting concept about memory distortion, particularly with how we recall pain. Long after a race or intense training session, our memory of pain tends to fade, and we may even remember the event more positively than it felt in the moment.
Frey discussed how athletes can use this natural tendency to their advantage. By intentionally recalling past experiences with a positive mindset, athletes can alter their memory of pain and reduce the psychological barriers to future performance. This strategy can help athletes approach challenges with greater confidence, knowing that their memory of previous struggles is likely distorted in a way that makes future efforts seem less daunting.
Try This Yourself:
After every challenging workout or competition, take a few minutes to reflect on the experience. Write down one or two positive takeaways, such as a moment when you pushed through adversity or felt a sense of accomplishment. Revisit these reflections before future events to reinforce a confident, resilient mindset.
Knowing When Pain Is A Warning Sign
While pushing through pain is a necessary skill for many athletes, there are moments when continuing through pain can lead to serious injury. Frey talked about knowing when pain signals a potential injury and when it’s just a part of the normal exercise process.
He recommended that athletes develop the skill of tuning in to their bodies and listening to their pain signals. If pain persists after stopping the exercise or if it’s accompanied by symptoms like shortness of breath, chest pain, or radiating pain, it’s time to stop and seek medical attention. Frey stressed that health and well-being should always come first, and no race or competition is worth risking long-term damage to the body.
Conclusion: Mental Resilience Is Key To Athletic Success
Scott Frey’s insights into the psychology of pain, visualization, breathing, meditation, and memory provide valuable tools for athletes who want to enhance their performance. By understanding how the brain and body interact during exercise, athletes can train their minds as rigorously as their bodies.
From improving pain tolerance to leveraging mindfulness practices, these mental strategies are essential for athletes who want to push their limits and achieve peak performance. With the right mental tools, athletes can improve their physical outcomes and enhance their overall experience of sport, making it a more enjoyable and sustainable part of their lives.
As Frey’s webinar concluded, it became clear that the most successful athletes are not just physically strong, but mentally resilient. By incorporating these psychological strategies into their training, athletes can set themselves up for long-term success, both in their athletic endeavors and their lives outside of training.
In endurance sports, physical preparation is often prioritized, overshadowing a crucial component of training: mental training. While strength and endurance are essential, the mind plays a pivotal role in athletic performance. We will explore how mental training can significantly impact endurance athletes, enhance their performance, and improve their overall training experience.
The Importance Of Mental Training
Mental training involves developing the psychological skills necessary to succeed in sports and competition. For endurance athletes, who often push their bodies to the limit, mental conditioning is not just an accessory; it’s a foundational aspect of their training regimen. Studies show that mental training can lead to improved focus, increased confidence, and enhanced emotional control, all contributing to better athletic performance.
When athletes face physical exhaustion during long races or intense training sessions, it’s typically their mental fortitude that determines their ability to push through. Athletes who engage in training themselves mentally can better handle stress, stay focused on their goals, and maintain a positive attitude even when faced with adversity.
Key Components Of Mental Training For Endurance Athletes
Visualization Techniques Visualization is a powerful tool in mind mastery for endurance athletes. This technique involves mentally rehearsing the performance, or imagining each aspect of the race or training session in vivid detail. Athletes visualize themselves overcoming obstacles, maintaining a steady pace, and crossing the finish line.
By consistently practicing visualization, athletes can create a mental blueprint for their performance, reducing anxiety and enhancing confidence. Studies have shown that athletes who utilize visualization techniques often experience improved race times and overall performance.
Goal Setting Setting clear, achievable goals is another essential component of mental training. Endurance athletes should establish short-term and long-term goals to provide direction and motivation. These goals should be specific, measurable, attainable, relevant, and time-bound (SMART).
For example, an athlete might set a goal to improve their 5K time by a specific time within a set number of weeks. Breaking down larger objectives into smaller milestones can help athletes track their progress and maintain motivation throughout their training journey.
Mindfulness and Meditation Mindfulness practices, such as meditation, can enhance an athlete’s focus and concentration, which are critical aspects of mental training. By incorporating mindfulness into their routine, endurance athletes can learn to stay present during races and training sessions, minimizing distractions and enhancing their ability to handle stress.
Research indicates that athletes who practice mindfulness experience reduced anxiety levels, improved emotional regulation, and greater resilience during competition. This mental clarity can drive improved performance, especially during long endurance events.
Positive Self-Talk The words athletes say to themselves can profoundly impact their performance. Positive self-talk involves replacing negative thoughts with affirmations and constructive messages. This technique can boost confidence and help athletes overcome self-doubt during challenging moments.
For instance, instead of thinking, “I can’t keep up,” an athlete can remind themselves, “I am strong and I can push through.” By cultivating a habit of positive self-talk, endurance athletes can enhance their mental resilience and improve their athletic performance.
Emotional Regulation Endurance events can evoke a wide range of emotions, from exhilaration to frustration. Learning how to regulate these emotions is crucial for optimal performance. Mental training gives athletes the tools to manage their feelings, helping them stay composed and focused during competition.
Deep breathing, progressive muscle relaxation, and mindfulness can help athletes regulate their emotions, reducing anxiety, and improve their overall performance. Athletes who can manage their emotions are often more adaptable, which helps them respond better to challenges that come up during competition.
Implementing Mental Training In Your Routine
Incorporating mental training into your routine doesn’t have to be overwhelming. In fact, it can actually be a lot of fun. Here are some practical steps endurance athletes can take to integrate mindset development effectively:
Develop a Routine Just as physical training requires consistency, so does training a strong mind. Dedicate specific times in your training schedule for mental skills development. Whether it’s visualization exercises or mindfulness practices, treat resilience builiding as a crucial part of your overall regimen.
Work with a Coach or Sports Psychologist Collaborating with a coach or sports psychologist can provide valuable guidance in developing mental training strategies tailored to your needs. These professionals can offer insights and techniques that help athletes unlock their full potential.
Track Progress Keep a journal to document your mental conditioning practices and their impact on your performance. Reflecting on your experiences can help you identify what techniques work best for you and refine your approach.
Be Patient Mental training is an ongoing process that takes time and practice. Endurance athletes should be patient and persistent, understanding that improvements come gradually. The more you practice, the more natural these techniques will become, ultimately leading to enhanced performance.
Conclusion
Improving athletic performance through mental training is essential for endurance athletes looking to maximize their potential. By incorporating visualization techniques, goal setting, mindfulness practices, positive self-talk, and emotional regulation into their training regimens, athletes can enhance their mental resilience and performance.
As the competitive landscape of endurance sports continues to evolve, those who prioritize mental training alongside physical preparation will undoubtedly have a competitive edge. It’s important to embrace the power of your mind and unlock your full potential as an endurance athlete.
With the right strategies, you can elevate your performance, overcome challenges, and achieve your athletic goals.
This article was adapted from the insightful webinar, “Mind Over Muscle: Training The Brain To Push Your Physical Limits.” You can watch the full virtual chat below.
Opportunity season, for a triathlete, is the conclusion of a race season. It’s not just a time to reflect, but to chart the course for future improvements. Each race is an invaluable source of data, providing insights into both strengths and weaknesses that can shape training priorities.
The “off-season,” or what we’ll call the Opportunity Season, is a critical time for transforming these learnings into actionable improvements that will elevate your performance for the following year.
Here’s how to evaluate your race season and maximize the Opportunity Season to refine your approach.
What to Learn From Your Race Season
Every race you complete offers important insights about your physical capabilities, race strategy, nutrition, and mental game. Here are some key areas to analyze when reviewing your race data:
Performance Consistency: Look for patterns in how you performed across different races. Were there noticeable declines in energy in the latter stages of your race? Did you struggle to maintain a pace in certain conditions, or on specific terrains? By evaluating the consistency of your performance, you can identify the energy systems and muscle groups that may require more focus during the Opportunity Season.
Pacing and Fatigue: Did you go out too hard and fade in the later stages of the race, or did you conserve too much energy early on? Analyzing your pacing strategy—using metrics such as pace or power output—can highlight areas where better pacing could have improved your performance.
Race Transitions: Triathletes often overlook the importance of transitions, but faster transitions can save significant time. Reflect on whether you struggled in T1 or T2 and if you lost valuable seconds due to lack of organization or focus. Improving your transitions can give you a competitive edge without demanding major physiological changes.
Swim, Bike, Run Splits: Identify whether one discipline consistently held you back. Did your swim lag behind your competitors, or did your bike split prevent you from having a strong run finish? Recognizing weaknesses in specific legs can inform how you shift your training focus during the Opportunity Season.
Nutrition and Hydration: Poor nutrition or hydration strategies can derail an otherwise strong race. Analyze your fueling and hydration habits across your races—did you experience bonking, cramps, or GI distress? These issues often signal that adjustments are needed, which can be worked on during lower-intensity Opportunity Season training.
Shaping Your Opportunity Season
Once you have a clear understanding of the key takeaways from your race season, the Opportunity Season becomes the time to work on those weak points. Here’s how to use this phase effectively:
Set Clear Priorities: Whether you need to improve your bike strength, refine your run form, or focus on swim technique, the Opportunity Season is your time to emphasize skill development and shift sport distribution. Adjust your training to focus on weaknesses while maintaining your strengths. This helps you become a more well-rounded triathlete for the next season.
Leverage AI for Personalization: Humango uses AI-driven algorithms to tailor your training. You can customize the sport distribution of training sessions, focusing on one sport more heavily if it needs improvement. AI can also guide you in achieving specific goals—whether that’s increasing your VO2 max through high-intensity interval training or refining endurance capacity with lower-intensity aerobic work.
Work on Energy Systems: Every race requires different energy systems, from anaerobic power in sprints to aerobic endurance in long-distance events. By analyzing your data, you can identify which energy systems require more emphasis. Humango’s training platform allows you to shift training towards the desired energy system to meet your specific needs, whether it’s building more power on the bike or developing greater endurance in the run.
Focus on Mental and Technical Skills: The Opportunity Season isn’t only about physical fitness. Mental toughness, race strategy, and technical skills are just as important. Spend time practicing race scenarios, refining your pacing, or enhancing your transition efficiency.
Recovery and Strength: Use this time to focus on strength training and recovery techniques. Injury prevention, mobility work, and developing core strength can significantly improve your performance while minimizing the risk of burnout or overtraining. Humango can shift program emphasis to focus more on building strength.
Conclusion
The Opportunity Season is a pivotal part of a triathlete’s annual training cycle. By critically analyzing race data and using Humango’s AI-driven platform to guide and personalize your training, you can address weaknesses and emerge stronger. Remember, next year’s success starts now—embrace this Opportunity Season to push your limits and refine your craft.
Lance Watson is a world-renowned triathlon coach with over 30 years of experience, having guided athletes to Olympic Gold, Long Distance Triathlon victories, and World Championship titles. Watson is a holistic coach with a passion for training technology who guides both novice and professional athletes. Lance is the founder of LifeSport Coaching and is a coaching advisor with Humango, leveraging AI to enhance athlete training and performance.
