Ever feel like you’re the only one struggling to stay on track with your training plan?” Do you ever wonder if moving a workout around, swapping another in, or dare I say it, skipping a workout completely is a-ok?
Why Sticking to a Plan Feels Hard
In a constantly changing world, with competing demands, and conflicting circumstances, it can take everything you have to stick to (what I call) “the absolutes” of a training plan. For decades, I have heard of the angst that a busy lifestyle can place on competing goals as they apply to endurance sports training.
In the past, sticking to the absolutes of a training plan has been challenging for many of us to manage. So, no, it is not just you.
The real question is, “How can I be flexible and still have the confidence I’m getting the most out of my training?” The reality is that we all need a solution.
And thank goodness, Hugo, our AI-powered training coach is the answer we have all been needing.
Meet Hugo: Your AI Training Solution
Hugo, HumanGO’s virtual coach empathizes. It knows life can get “lifey.” Time warps (yes, folks, time warps are real), kids need attention, and work needs you more than ever. BUT you will go feral if you don’t get ”me time”—your precious training time.
Hugo has superpowers.
It creates adaptive training plans, can re-plan your training, and adjust your sports and time in zone while considering intensity, duration, and recovery so you remain confident you’re getting the most out of your training.
The list of excuses is long: “I don’t feel like it,” “my goal isn’t that important,” “the dog ate my goggles,” “my socks don’t match.”
You know, the things people say.
But for many of us, this is a serious conversation. Your goals are important, you want to build healthy habits, you want to back yourself, you want to be prepared for race day, you need training plan flexibility, and you’re willing to do the work.
How to Adjust Your Training Without Losing Progress
A typical week may be unpredictable for some, and very predictable for others. The amount of predictability can be determined by the type of work you do, your family situation, health, injury, holidays/travel, location, sickness, new or changing races or events, other commitments, and so on.
We need our training to be flexible enough to manage all these scenarios.
As recently as this past week, I took advantage of Hugo’s superpowers. I wasn’t able to get to the running prescribed on my calendar. Two things happened, and life got “lifey.”
Is it okay to skip a workout in my training plan?
It was stormy (we are talking snow, ice, and sub-freezing conditions) and I was also traveling for 3 days and couldn’t access a pool. I moved the workouts around that I knew I could get to, made a slight adjustment to my availability, then set Hugo to work by selecting “re-plan.”
I knew that although my training was different from the initial prescription, it was optimized to my needs. I felt good I was still making the most of my available training windows and didn’t feel guilty I was missing out.
What is Hugo’s re-plan feature?
Hugo performs weekly analyses of your training and suggests a replan if it detects any fatigue or discrepancies from your training plan. Differences in fitness, fatigue, and training load are considered when regenerating your plan.
How do I adjust my training when I’m busy?
Humango allows you to manually and automatically adjust your training when life gets in the way. There’ll be many reasons why you might want to replan your training.
Sometimes you might want to replan your training manually and sometimes you want Hugo to automatically replan for you. Manual replanning is when you initiate a re-plan, while automatic replanning is when Hugo notices a change in your training, your compliance, or changes in your availability or goals and automatically triggers a replan.
Take Control of Your Training with Hugo
Next time you wonder how to stay on track with your training, I hope you use Hugo’s re-plan feature. Let HumanGO give you training plan flexibility and allow Hugo to adjust your workouts so you can continue confidently towards your next goal knowing you are truly optimizing your training to your life.
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.
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.
