Tag: athletic performance

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Training

From Trainer to Trail: Adapting Indoor Workouts for Outdoor Training

From Trainer to Trail: Adapting Indoor Workouts for Outdoor Training

As the weather transitions and the promise of spring beckons, it’s time to dust off your Sunday bests and get ready to ride outdoors. While trainer sessions have allowed you to develop key components of fitness, adapting to the dynamic conditions of outdoor cycling requires some adjustments. 

Understanding the Differences

Environmental Factors

For some climates, spring brings wind, rain, and fluctuating temperatures that can impact your ride. Unlike the controlled environment of indoor training, outdoor riding requires adaptability to changing conditions. Wind resistance can significantly alter your power output, making pacing more challenging. Rain can create slippery surfaces, requiring more caution in handling, braking, and cornering. Temperature swings might mean you need a dress change mid-ride.

Prepare for these factors by checking weather conditions before heading out. Plan your route with bailout options in case of worsening weather, and dress in layers to ensure you remain comfortable and safe.

Practicing riding in various conditions can improve your overall adaptability and confidence when faced with unexpected elements. Not to mention that you can’t control the weather on your target events. 

Bike Handling & Terrain

Indoor training limits your exposure to real-world cycling skills such as cornering, descending, and adjusting for varying road conditions.

Spring is the perfect time to refresh these skills. Outdoor cycling requires the ability to react to obstacles such as potholes, gravel patches, traffic, and even wildlife. In contrast to the predictability of an indoor trainer, your reflexes must be sharp and your bike control precise.

If a skills clinic isn’t available via your local bike club, a great way to regain handling confidence is to practice slow-speed maneuvers in an open area before heading onto the roads – closed parking lots are ideal.

Working on balance, braking control, and navigating tight turns will ease the transition back to outdoor conditions. Riding on mixed terrain, whether rolling hills or technical descents, will also help remind you of correct shifting, gearing, and weight distribution for optimal efficiency.

The Right Data

Indoors, your power and effort can be consistent, but outdoors, wind resistance, terrain changes, and traffic influence effort distribution. Learning to pace yourself accordingly is key. For instance, maintaining a set power output indoors is straightforward, but outside, you may have to surge on climbs, ease up in a tailwind, or push harder against a headwind.

One way to train for this variability is to use lap averages on your recording device rather than the total average. For example, if you are maintaining power/heart rate/perceived exertion on the flats but have to go above this on a hill, simply hit the lap button once you can maintain the right measure again. This helps you focus on the correct time in zone rather than chasing an overall average. 

How to Adapt Your Indoor Workouts

A Gradual Transition

Start by replacing one or two indoor sessions per week with outdoor rides. This allows your body to adjust to changing conditions while maintaining consistency in training. Sudden shifts to all-outdoor riding can lead to fatigue or even injuries, as your body is no longer supported by the controlled resistance of an indoor trainer.

  • Example: If you typically do VO2 max intervals indoors, find a steady climb or stretch of road to replicate these efforts. Uphill efforts are excellent for maintaining steady power output and simulating trainer-based efforts in real-world conditions.
  • Example: Swap an indoor endurance ride for a steady, long outdoor ride to build real-world endurance. Keeping your power, heart rate, or perceived exertion in line with what was prescribed as best as possible and practicing sustained efforts over varied terrain will make your long rides more effective.

Mimic Structure Outdoors

To retain the benefits of structured training, plan outdoor rides that match the goal adaptation of indoor intervals. Use a power meter or heart rate monitor to stay within target zones and replicate your trainer’s precision outdoors.

  • Threshold Intervals: Find a long, uninterrupted stretch of road or a moderate climb where you can sustain effort without frequent stops.
  • Sprint Workouts: Use road signs or natural markers to time your sprints. This keeps the workout engaging and sharpens acceleration skills. A benefit of sprinting outdoors is that you can work on your sprint technique. Have someone record you sprinting so you can compare against professional sprinters’ videos.
  • VO2Max Intervals: Shorter and steeper hills are perfect for VO2Max intervals. Find a hill where you can ride at the required output for the duration.

Refine Bike Handling Skills

Riding outside provides an opportunity to regain confidence in bike handling. Dedicate time to:

  • Practicing cornering and descending to rebuild fluidity and efficiency. A traffic-free (or traffic light) environment can be key to this, so timing rides when most people aren’t driving is sometimes important. 
  • Riding in different positions (on the drops, out of the saddle, etc.) to improve comfort and aerodynamics. Try to make a mental note of all the times you break from the position, then aim to best this next ride.
  • Navigating group rides to reintroduce drafting and pacing dynamics. This also gives you a much-needed social boost and a nice reminder of why you, almost certainly, started riding in the first place. 

Riding with others is a great way to practice real-world skills. Group rides can help you get accustomed to pack dynamics and riding closely with others, which is essential for any draft legal event or goal.

Adjust for Weather

Unlike winter, where you might train indoors to avoid extreme cold, spring weather is unpredictable. Be prepared by:

  • Dressing in layers to regulate body temperature and avoid overheating or chilling. Most jerseys are flexible enough to carry those layers if you need to take them off, but saddlebacks are also a good idea.
  • Checking forecasts and wind conditions before heading out to avoid getting caught in sudden weather shifts. Plan routes where you head into the wind at the start, this means a tailwind on the way home when you might be more fatigued. 
  • Planning routes that allow for bail-out options in case of rain, strong headwinds, or dangerous conditions. Let a family member or buddy know you’re heading out and opt for phone trackers so they can rescue you if you get a mechanical issue.

Being adaptable and prepared will allow you to enjoy outdoor riding without compromising your training quality.

Revise Your Fueling & Hydration Strategies

With indoor, controlled workouts, your fueling and hydration strategy is easy to implement, but outdoor rides demand more attention to this. The increased exposure to wind and sun, combined with longer durations, means that neglecting fueling can lead to energy crashes (bonking) or dehydration.

  • Practice consuming fluids and fuel at regular intervals to prepare for longer rides and races. Set up an alarm on your phone or recording device to go off at 15-minute intervals as a reminder.
  • Experiment with different fueling and hydration strategies, such as different carb or sodium intake per hour, to find what works best for your body.

Incorporate Terrain-Specific Training

Spring is a great time to explore new routes and adapt to different terrains, especially if you have a goal event that has a high degree of needed skill, such as mountain biking or gravel. 

  • Climbing Practice: Find hilly routes to rebuild climbing strength and work on pacing strategies. Correct technique and position are important. Again, ask someone to record you climbing so you can compare it against tutorial videos online.
  • Wind Management: Ride in various wind conditions to practice pacing, positioning, and drafting skills. Riding in heavy wind can be character-building, but opt for headwind in the first half of your ride.
  • Gravel or Trail Rides: If your goals include off-road riding, spring is the ideal time to start working on bike handling over loose surfaces. Just be mindful that after heavy rain, the trails might be in worse condition than the roads.

Mental & Tactical Adaptation

While riding for hours indoors is as much a mental workout as it is physical, spring riding requires situational awareness. Focus on:

  • Reading the road and anticipating gear changes to improve efficiency.
  • Developing tactical awareness for group rides or events, such as when to push efforts or conserve energy.
  • Mentally adjusting to longer, more variable rides after winter’s structured sessions.

Final Thoughts

Spring offers the perfect opportunity to take your winter fitness outdoors and reintroduce the joys of real-world cycling. By gradually transitioning, mimicking structured workouts, refining handling skills, and adjusting for weather conditions, you’ll ensure a seamless and effective shift from the trainer to the trail. Whether you’re preparing for an event, a sportive, or just eager to enjoy the fresh air, embracing the transition properly will set you up for a strong season ahead.

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Training

4 Questions To Ask Yourself When You Update Your Training Plan for a New Season

Do you want to improve your training?

The real key to improving your training lies in asking the right questions in the first place. To get the most out of your training this upcoming season, you need to be specific about the data points you are working with and have absolute clarity around where you are going to end up. By knowing the start and end points, you can fine-tune your training as the season progresses.

But first, how do you update your training plan for a new season? It all starts with asking the right questions.

Question 1 – What is my fitness?

Any athlete, regardless of their season goal, will benefit from knowing their current fitness. A robust training app like HumanGO will set your baseline, determined by how much training you have done in the previous 40 (or so) days.

Connect devices to set your current fitness

By connecting your wearable, HumanGO evaluates your training history and sets your current fitness. If you don’t have reliable data to reference, you can manually input key metrics, and Hugo (HumanGO’s virtual coach) will set it for you. Once you have this, you have your starting point.

Question 2 – What are my key metrics?

Now, let’s not get ahead of ourselves. Some may say Q2 should be, “What is my goal?” But this puts the cart before the horse—or the finish line before the work. Determining your thresholds, corresponding training zones, and capacity (fatigue tolerance) sets your training direction from day one and for the rest of the season as you optimize your training.

Test, test, test—for accurate data

Add a performance test to your training, ask Hugo to add one for you, do a lab test, take a known value from a recent training or racing bout, or even take a good guess using the “estimate threshold” feature in HumanGO. Get as accurate as you can—after all, it is the first big step in updating your training plan for the new season and making sure you start fresh with accurate data to drive every training session.

Question 3 – What is my goal?

Now, let’s talk about your finish line—your goal, your objective, your event. When updating your training plan for the new season, be realistic about how much time you can commit to your goal. If it’s a single-sport goal, consider cross-training or strength as part of the entire plan. If it’s a multi-sport goal, think seriously about how you can commit to each sport each week. Think holistically about how training fits into your life.

Your goal(s) can change and that’s okay

If things change, that’s okay! Hugo can recalculate training load and duration if things get a little wobbly—that’s the beauty of HumanGO. But it’s better to be realistic and set yourself up for success from the beginning.

It can also go the other way—you could excel and need to add more training! Wouldn’t that be great? The point is that data-driven decision-making is at the center of an optimized training plan. Give yourself enough time to train for your goal and consider adding a few shorter tests or supporting races along the way. Add these to your season and see Hugo put it all together.

Your training depends on your goal(s)

The specific requirements of your goal will determine your training. VO2 max workouts will show up more often in a short-course race plan than an ultra plan, for example—and these differences matter. Different races require different strategies.

Question 4 – How do I maintain my updated training plan?

Once you’ve cleaned up your training by establishing your fitness, performance metrics, and goals, Hugo will lead the way as you step into the new season.

But maintaining an updated plan means staying consistent and adjusting based on real-time data. Hugo will keep you in check, watching for anomalies in metrics, health, and subjective scores, ensuring your training remains on track and optimized.

Conclusion

Updating your training plan for a new season isn’t just about setting goals; it’s about ensuring that every session moves you closer to your best performance. By taking the time to reassess your fitness, define your key metrics, set realistic goals, and maintain consistency, you’ll start the season strong and keep progressing.

All the best with updating your training plan for the new season and fine-tuning your training strategy!

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Training Tips

Maximizing Race Day Performance: Lessons from the Pros

triathletes performance on race day

Race day is where all the hard work, sweat, and dedication come together. Whether you’re tackling a triathlon, an open-water swim, or a grueling endurance race, the difference between a good performance and a great one comes down to preparation—not just physically, but mentally as well. In a recent webinar, endurance experts broke down the essential elements of race day success, covering everything from open-water swimming nerves to terrain-specific running strategies.

Here’s a deep dive into their insights to help you optimize your race day performance.

Mental Preparation for Race Day

One of the biggest challenges endurance athletes face isn’t just physical—it’s mental. Anxiety, fear of the unknown, and race-day jitters can significantly impact performance.

Managing Open-Water Swimming Anxiety

If you’re competing in a triathlon or open-water swim, nerves about the environment—especially in places like the San Francisco Bay—are completely normal. The key is reframing your mindset:

  • Understand the Environment: Unlike a pool, open water is unpredictable, but that doesn’t mean it’s unsafe. Knowing what to expect can help you manage fear.
  • Focus on Your Breath: The moment panic sets in, breathing becomes erratic. Practice deep, controlled breathing to keep your heart rate steady.
  • Simulate Race Conditions: Train in similar conditions before race day. If your race is in choppy water, find a lake or ocean spot to get accustomed to the movement.
  • Use Visualization Techniques: Picture yourself swimming smoothly and confidently in open water. The more you visualize success, the more natural it becomes.

Physical Preparation: Strength & Endurance Training

Training for an endurance race isn’t just about logging miles—it’s about training smart. Strength, endurance, and flexibility all play a role in maximizing your race day performance.

Strength Training for Endurance Athletes

Many endurance athletes underestimate the importance of strength training, but it’s a key component of success. Here’s why:

  • Improves Efficiency: Stronger muscles mean better movement economy, allowing you to perform longer with less fatigue.
  • Reduces Injury Risk: Strength training helps stabilize joints and reinforces proper movement patterns.
  • Boosts Power: Whether you’re climbing hills or sprinting to the finish line, strength gives you the power to push harder.

Incorporate compound movements like squats, deadlifts, and core work to build resilience and prevent breakdown over long distances.

Course-Specific Training Strategies

Every racecourse presents unique challenges. Whether it’s a hilly terrain, technical descents, or urban environments, your training should mimic race conditions as closely as possible.

  • Hill Work: If your race has significant elevation changes, train on hills. Include both uphill and downhill running to build strength and control.
  • Trail vs. Pavement: If you’re running a trail race, spend time on technical terrain. If it’s a road race, focus on smooth, consistent pacing.
  • Weather Adaptation: If race day conditions are expected to be hot, train in warmer weather to acclimate your body.

Optimizing Race-Day Nutrition

Fueling properly before, during, and after the race is critical to maintaining performance and recovery.

Pre-Race Nutrition

  • Carbohydrate Loading: 48 hours before your race, gradually increase your carbohydrate intake to top off glycogen stores.
  • Hydration: Ensure you’re well-hydrated in the days leading up to the event—don’t just chug water on race morning.
  • Avoid Experimentation: Stick with foods and drinks you’ve used in training. Race day isn’t the time to try new gels or supplements.

During the Race

  • Consistent Energy Intake: Take in calories at regular intervals to avoid bonking. A mix of carbohydrates, electrolytes, and fluids is ideal.
  • Listen to Your Body: If you feel a dip in energy, adjust your fueling strategy accordingly. Every athlete processes fuel differently.

Post-Race Recovery

  • Rehydrate: Replace lost fluids with water and electrolytes.
  • Protein & Carbs: Within 30-60 minutes post-race, consume a balanced mix of protein and carbohydrates to jumpstart recovery.
  • Active Recovery: Light movement like walking or an easy spin can help flush out metabolic waste and reduce soreness.

Race Execution: Tactics for Success

Even with perfect training, race-day execution can make or break your performance.

Pacing Strategies

  • Start Smart: Going out too hard can lead to burnout later in the race. Control your effort in the first third.
  • Negative Splits: Aim to finish stronger than you start. Gradually increase your pace as the race progresses.
  • Heart Rate Monitoring: Using heart rate data can help you stay within your ideal effort zone and avoid overexertion.

Transitions in Triathlons

For triathletes, fast transitions can shave valuable time off your total race.

  • Practice Transitions: Rehearse swim-to-bike and bike-to-run transitions so they become second nature.
  • Lay Out Gear Efficiently: Organize your transition area for quick access.
  • Use a Checklist: A transition checklist ensures you don’t forget essentials like nutrition, race bibs, or sunglasses.

Mental Toughness on Race Day

When fatigue sets in and doubt creeps up, mental toughness becomes your biggest asset.

  • Break the Race Into Sections: Instead of thinking about the entire race, focus on small, manageable goals.
  • Mantras & Positive Self-Talk: Remind yourself of your training and repeat affirmations like “I am strong” or “One step at a time.”
  • Embrace the Challenge: Expect discomfort and embrace it as part of the race experience.

Final Thoughts

Your race day performance is a culmination of physical preparation, mental resilience, and strategic execution. By training with purpose, optimizing nutrition, and refining race-day tactics, you can set yourself up for a strong finish. Whether you’re a seasoned competitor or tackling your first endurance event, implementing these expert insights will help you perform at your best when it matters most.

Now, it’s time to put these strategies into practice. Race day success starts long before the starting gun—so prepare, trust your training, and go crush it!

Watch the webinar here:

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Training

How to Transition from Indoor to Outdoor Training: Tips for Endurance Athletes

athletes running on sand

As the days grow longer and temperatures rise, endurance athletes look forward to transitioning from indoor workouts to outdoor training. Moving from the controlled environment of a treadmill, stationary bike, or indoor pool to the unpredictable elements of outdoor training requires a strategic approach. A smooth transition ensures optimal performance, injury prevention, and an enjoyable training experience.

If you’re looking for indoor to outdoor training tips to help you adapt safely and efficiently, follow this guide to make the shift with confidence.

Why Gradual Progression is Key

Jumping straight from indoor workouts to intense outdoor sessions can lead to burnout, overtraining, or injury. The key is to gradually increase exposure to outdoor elements so your body has time to adapt.

  • Runners: If you’ve been running on a treadmill all winter, start with short outdoor runs on softer surfaces like trails or grass before tackling concrete or asphalt.
  • Cyclists: Instead of immediately jumping into long road rides, ease in with shorter, moderate-intensity rides before increasing mileage or taking on hilly routes.
  • Swimmers: Moving from the pool to open water? Begin with shorter, wetsuit-assisted swims in calm conditions before progressing to rougher waters with waves and currents.

This gradual progression helps reduce shock to the muscles and joints, improving endurance and performance over time.

Adjusting to Outdoor Training Conditions

Unlike the controlled environment of indoor training, outdoor workouts come with wind resistance, terrain variation, and temperature fluctuations. Your body needs time to adapt:

Start with familiar routes and gradually introduce new challenges to build skill and confidence.

Preventing Injury with Strength & Mobility Work

Transitioning to outdoor endurance training puts new stress on your muscles, joints, and connective tissues. Strength training and mobility work should be a consistent part of your routine to prevent injuries like:

  • IT band syndrome (common in runners and cyclists)
  • Achilles tendonitis (common when switching to outdoor running)
  • Lower back pain (caused by poor cycling posture or lack of core strength)

Focus on core stability, hip mobility, and lower-body strength to maintain efficiency and injury resistance. Always include a proper warm-up and cool-down to support recovery.

Gear Checklist for Outdoor Training

Before heading outdoors, make sure your gear is in top condition to ensure safety and comfort:

  • Cyclists: Get a professional bike tune-up to check tire pressure, brakes, and drivetrain efficiency. Early season is a great time to reassess your bike fit.
  • Runners: Check your running shoes for wear and replace them if needed. Ensure proper traction for trails, wet conditions, or uneven surfaces.
  • Swimmers: Test your wetsuit fit, use tinted goggles for glare, and bring a safety swim buoy for visibility.

Well-maintained gear minimizes distractions and enhances outdoor training performance.

Use Humango’s AI to Guide Your Transition

Shifting from indoor to outdoor training requires smart adaptation, and Humango’s AI-driven training platform helps make the process seamless.

  • Adaptive Training Plans: Humango analyzes fitness data, recovery metrics, and training load to optimize workouts.
  • Real-Time Adjustments: If an outdoor session is harder than expected, Humango recalibrates upcoming workouts for proper recovery.
  • Fatigue & Readiness Tracking: By monitoring heart rate variability (HRV) and fatigue tolerance, Humango ensures you train efficiently without overreaching.

With AI-powered training guidance, you can confidently transition to outdoor training while reducing the risk of injury and burnout.

Embrace the Season with Confidence

  • Spring is the perfect time to take your endurance training outdoors. By progressing gradually, adapting to outdoor conditions, and using AI-driven training tools, you can train smarter, prevent injuries, and optimize your performance.
  • So lace up, clip in, and dive into the season—stronger, smarter, and ready for action!

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.

Categories
Training

How to Stay on Track with Your Training Plan (Even When Life Gets in the Way)

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.

Try Hugo Today – Get the Most Out of Your Training!

Categories
Training

Psychological Strategies for Endurance Athletes When Things Don’t Go As Planned

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:

Categories
Training

The Powerful Secrets of Women’s Endurance with Daniela Ryf & Ruth Edwards

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.

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Training Training Tips

How To Use Psychology To Improve Your Athletic Performance

mountain biker racing

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

  1. Inhale (4 seconds): Breathe deeply through your nose, filling your lungs completely.
  2. Hold (4 seconds): Hold the breath without straining.
  3. Exhale (4 seconds): Slowly release the air through your mouth, emptying your lungs.
  4. 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.

Watch the full webinar here: