Endurance athletes face significant physical and mental challenges, often pushing their limits to new heights. Health journalist Emma Wilkinson and her collaborator have interviewed 70 endurance experts, including elite athletes, coaches, and sports scientists. Their findings highlight essential strategies that help individuals enhance both physical and mental resilience, particularly for women in endurance sports. The insights form the basis of their upcoming book, Ultra Women: The Trailblazers Defying Sexism in Sport.
The process of preparing for an endurance event, whether it is an ultramarathon or a long-distance triathlon, involves a profound understanding of one’s body and mind. Here are five key tips derived from expert interviews that can help athletes improve their performance and resilience.
1. Train Smarter, Not Harder
A common mistake among aspiring endurance athletes is adhering strictly to generic training plans found online. Individual training needs vary greatly based on factors such as lifestyle, commitments, and experience. Lael Wilcox, who won the 4,200-mile Trans America Bicycle Race, exemplifies a tailored approach by integrating her daily commute into her training. Instead of flying to the race, she cycled to the start line, covering 1,000 miles in preparation.
Wilcox also emphasized the importance of strength training to prevent injuries, particularly focusing on her neck muscles, which were vulnerable after long periods of running.
2. Learn from Experience
The path to success in endurance sports often includes setbacks. Sabrina Verjee faced challenges while attempting to complete the 214 Wainwright peaks in the Lake District, requiring four tries to finish within six days. Each attempt provided her with insights into her physical limits, such as optimal pacing and nutritional needs during races.
Similarly, Jasmin Paris made history as the first woman to finish the Barkley Marathons after multiple attempts. Her rigorous preparations, including running at midnight during stormy conditions, allowed her to adapt to the race’s unique demands. Viewing a “did not finish” (DNF) as a learning opportunity can significantly enhance training and performance.
3. Fuel Your Mind
Endurance racing is often described as a mental battle as much as a physical one. According to sports psychologist Josephine Perry, the brain constitutes only five percent of body weight but consumes about twenty percent of energy. Ensuring adequate caloric intake is crucial for maintaining mental focus during long races.
Perry noted that women tend to manage their energy intake more effectively than men, who may under-fuel themselves during events. Athletes are advised to consume between 40 and 60 grams of carbohydrates per hour to avoid fatigue and diminished performance. Damian Hall, an ultra running coach, advises his athletes to prioritize nutrition, stating, “low mood, eat food.”
4. Embrace Flexibility
Endurance events seldom go as planned, requiring athletes to adapt their strategies in training and competition. Jamie Aarons, who aimed to set a new record for climbing all 282 Scottish mountains, learned to modify her sleep patterns when faced with unexpected challenges. Initially planning for four hours of sleep each night, she resorted to taking micronaps to maintain her energy levels.
Her experience highlights the importance of being flexible and creative in problem-solving, allowing athletes to adjust their approach as circumstances change.
5. Cultivate Self-Compassion
Endurance athletes often embrace the mantra “be bothered,” urging them to listen to their bodies. Taking breaks to refuel or address discomfort is vital for both physical and mental resilience. Self-compassion enables athletes to treat themselves kindly, especially during challenging moments.
By prioritizing self-care, athletes can prevent injuries and enhance performance. Jasmin Paris exemplified this approach during her victory at the 268-mile Montane Spine Race, where she opted for warmer clothing over lighter gear to maintain her comfort in frigid conditions. In contrast, a competitor who prioritized speed ended up in a perilous situation due to inadequate gear.
Incorporating these strategies can benefit not only endurance athletes but anyone pursuing physical challenges. As individuals learn to balance training, nutrition, adaptability, and self-care, they pave the way for improved resilience and success.
By applying the insights of seasoned endurance experts, athletes can enhance their performance and foster a mindset that embraces challenges and celebrates progress.
