Hot conditions present a unique challenge for endurance athletes. When temperatures rise, your body’s cooling system competes directly with your working muscles for blood flow. This physiological balancing act forces your cardiovascular system to work overtime, driving up your heart rate and perceived exertion while accelerating fluid loss. The result?…
Research Says A study by David Jeker and colleagues (2020) in the European Journal of Sport Science, examined how altitude and race distance affect uphill vertical speed and running mechanics during an extreme mountain ultra-marathon. Twenty-seven experienced ultra-runners (24 men, 3 women) participated in the 2015 Tor des Géants race,…
In a previous article on Heart Rate Variability (HRV), I discussed how tracking your HRV can help optimize training by providing insights into recovery and workout readiness. That article outlined how to use the HRV data from different training devices, noting two distinct approaches, with Suunto and Garmin focusing on…
We all know that running downhill is not as easy as just letting gravity do the work. Your legs can feel shaky, your quads burn, and the next day you might wake up surprisingly sore. That’s because downhill running places unique demands on your body that are quite different from…
Research Says In a meta study aimed at identifying key factors and strategies that facilitate performance under pressure, Jacob Hufton and colleagues (2024) reviewed 29 studies and synthesized findings from interviews and observations of 543 participants, including recreational to world-class elite athletes. The research revealed the importance of an athlete’s…
Research Says Four studies collectively examine how different types of goals influence both performance and psychological states, particularly the experience of what psychologist Mihaly Csikszentmihalyi has described as flow, “a deeply rewarding, enjoyable, and harmonious state associated with outstanding, creative, and energizing performances” (Schweickle et al. 2017, p. 45). The…
Research Says Two systematic reviews published in the International Review of Sport and Exercise Psychology examined how goal setting impacts athletic performance. Ollie Williamson and colleagues (2022) performed a meta-analysis on 27 experimental studies on goal setting’s effects on performance and psychological outcomes. Yoon Hyuk Jeong and colleagues (2021) systematically…
PART 4. EXECUTING ON RACE DAY Race Day Readiness Racing is an incredible opportunity to showcase the impact of your training. You’ve put in all the hard work to prepare for the event. Now put the final touches on your preparation to ensure you arrive at the starting line ready…
PART 3. MENTAL SKILLS TRAINING What Limits Performance? “Whether you believe you can or not, you’re right.”— Henry Ford “There is nothing either good or bad, but thinking makes it so.” — William Shakespeare What causes an endurance athlete to slow down or stop during a race or training session? Historically,…
PART 2. GOAL SETTING Outcome, Performance, and Process Goals Before setting your goals, let’s start with some background on different types of goals. You will then use these ideas to formulate your own goals in the practical applications in this section. Outcome Goals (race places) Outcome goals are the outcomes…