The realm of endurance sports is as much about mental fortitude as it is about physical capability. In a recent exploration of this dynamic, health journalist Emma Wilkinson and her team interviewed 70 elite athletes, coaches, and sports scientists. Their findings, captured in the book Ultra Women: The Trailblazers Defying Sexism in Sport, reveal essential strategies for enhancing both mental and physical resilience. Here are the top five tips derived from their extensive discussions.
1. Train Smarter, Not Harder
The path to successfully completing an endurance race—be it a marathon, triathlon, or even an ultramarathon—often leads athletes to seek out generic training plans online. However, a tailored approach is significantly more effective. Each athlete’s needs vary based on their lifestyle, experience, and personal commitments. For instance, Lael Wilcox, who won the 4,200-mile Trans America Bicycle Race, incorporated her daily commute into her training by cycling instead of driving. She even rode 1,000 miles to the race start, maximizing her training time while minimizing travel fatigue.
Strength training is another crucial aspect of preparation. Wilcox focused on building her neck muscles to withstand long hours of cycling, demonstrating that a personalized approach to training can make a substantial difference.
2. Embrace Learning from Experience
Failure is often viewed negatively, but for endurance athletes, it can be a valuable teacher. Sabrina Verjee faced multiple challenges in her quest to conquer the 214 Wainwright peaks in the Lake District within six days. Each attempt provided insights into her body’s limits and needs, enabling her to refine her strategy. Similarly, Jasmin Paris became the first woman to complete the notoriously difficult Barkley Marathons after two previous attempts, using her failures to gain vital knowledge about the course and her own capabilities.
These experiences highlight the importance of resilience and adaptability. By re-evaluating training methods and learning from past performances, athletes can cultivate a more effective approach for future challenges.
3. Prioritize Mental Fuel
Endurance racing is fundamentally a battle of the mind. According to sports psychologist Josephine Perry, the brain, while comprising only five percent of body weight, consumes about 20 percent of the body’s energy. Maintaining proper nutrition is essential for sustaining mental clarity during long events. Perry notes that women tend to manage their nutritional needs better during endurance efforts, while men may under-fuel when feeling nauseous.
Consuming between 40 to 60 grams of carbohydrates per hour is crucial for maintaining energy levels. Damian Hall, an ultra running coach, emphasizes the mantra: “low mood, eat food.” This simple advice underscores the link between adequate fueling and optimal performance.
4. Cultivate Flexibility
Endurance events rarely unfold exactly as planned, making adaptability a necessary skill. Jamie Aarons faced this reality while attempting to break the fastest known time for climbing 282 Scottish mountains. Initially, she intended to sleep for four hours each night, but she adjusted her strategy to include shorter naps during the day due to changing conditions.
Recognizing that plans may need to shift allows athletes to navigate unexpected challenges effectively. Flexibility not only enhances performance but also fosters a problem-solving mindset crucial for endurance sports.
5. Practice Self-Compassion
The mantra “be bothered” resonates among endurance athletes, emphasizing the importance of self-care during challenging moments. Listening to one’s body is essential; whether it’s taking a break to eat or addressing discomfort, self-compassion is vital for long-term resilience.
When Jasmin Paris won the 268-mile Montane Spine Race, her decision to prioritize warmth and comfort over speed played a key role in her success. In contrast, a competitor who opted for lighter gear required rescue after becoming dangerously cold. This example illustrates that self-compassion can significantly influence performance outcomes, not just in sports, but in everyday life.
These insights from endurance experts provide a roadmap for anyone looking to improve their resilience in sports. By training smarter, learning from experiences, fueling both body and mind, remaining flexible, and practicing self-compassion, athletes can enhance their endurance capabilities and prepare for the challenges ahead.
