Endurance training is all about slowly getting the body ready to tackle an event or objective that is going to challenge our ability to endure. This may be a marathon, an Ironman triathlon, or an outdoor adventure objective like climbing a mountain. We usually think of the training as being purely physical. We focus on building our miles, adding intensity, and peaking/tapering prior to the big day. However, our training also goes beyond the physical benefits. Endurance training also prepares the mind.
When we take on hard training, we are training our bodies for the rigors it will face on race day. We also train out mind to be able to endure hardships that we are likely to face as well. We get used to pushing when we are low on glycogen. We get used to the stiffness and soreness that comes with hours on a bike or under a heavy pack. One opportunity to train our mind that many of us neglect is training in bad weather.
If the weather forecast call for cold weather or rain, many of us skip the workout or move indoors. This is a missed opportunity. It can easily be cold or rainy on race day. If that is the first time you are using your super cool tri-bike in the rain, then you might be a bit psyched out for the race. If you had taken the opportunity to ride in the rain during training, you would learn how the bike handles in bad weather and have more confidence in handling adverse weather conditions in the race. You would also learn how to dress properly for the conditions and be able to apply that knowledge in making your race day clothing choices. You would also get used to the feeling of cold hands or cold feet and gain confidence that you can handle some discomfort. While others may be fretting rain at the start of the race you can embrace it.
So, get out there and embrace the weather. Each training session you can do in bad weather will make your mind and body stronger and leave you more prepared with whatever the weather throws at you when the big day comes!
As we move into 2026, now is a good time to review the importance of low intensity base training. Aerobic efforts at lev 1-2 on a scale of 5 are critical to setting your season up for success. Let’s go over the key points.
Lev 1-2 or zone 1-2 effort is highly aerobic, meaning that we are generating our energy with the use of oxygen. This effort feels sustainable and fairly easy. You should be able to hold a steady conversation if you wanted to. From a heart rate point of view, it is an effort that is about 65-90% of your lactate threshold heart rate. Examples of lev 1-2 workouts include a long swim, bike or run or a long hike.
The adaptations that occur when doing this type of training include, improved fat burning capacity, improved heart stroke volume, improved vascularity (more capillaries to deliver oxygen to working muscles), and improved mitochondrial density (more cells where energy is produced). In general, you increase your ability to use fat as a fuel and you improve your overall cardiovascular system when you train at lev 1-2 effort. Your ability to perform at higher intensity efforts is determined by how much time you spend training at these lower intensity efforts. They are the base of your training progression. The larger the base, the higher you can push your peak fitness later on. The old saying in endurance sport is “if you want to go faster, you have to learn to train slower”. This saying is still true.
So, despite articles that claim shortcuts or offer diverse and exciting workouts, good old aerobic movement is still the most important training you can do. It sets everything else up. There are no shortcuts. Be patient as you build your aerobic base and know that the work you are doing now will set you up for success later on. Endurance sports are sports of deferred pleasure!
Melissa Samuelson raced the Christensen Trail 14 mile Run last weekend. The race took place in Mountain View park in Phoenix. After a full season of triathlon racing, including the 70.3 World Championships in Spain, Melissa took on her first trail race and finished in 2:28. This was good enough for 2nd in her AG and 6th overall female! Way to go Melissa!
Late fall means marathon racing! Congratulations to Ed Wallis and Frank Smith who raced marathons this past weekend!
Dallas Marathon, TX
Ed Wallis – 5:00
Kiawah Island Marathon, SC
Frank Smith – 5:20 – Frank’s wife, Phyllis also ran and finished fourth in her AG! His nephew also raced and finished in an impressive 3:19!
Joan McGue also raced the Phoenix 10K this past weekend and finished in 1:14. She placed 5th in her AG!
Your just finished an Ironman race, 100 mile run or other major objective of the year. Congratulations! You are still flush with endorphins and sense of accomplishment. The first week after the race feels surreal. You may think, wow, did I really just do that? Your mind might replay different segments of the experience as though you are watching a highlight reel in your head. A couple more weeks go by and then something strange happens, you become depressed. Your energy seems to be low, and life just doesn’t seem very interesting. Welcome to post achievement depression.
Post achievement depression is quite common among anyone who has completed a major achievement in life, especially in endurance sports. For months or even years, you have been focused on achieving a specific goal. The goal has captivated your mind because, not only is it physically and mentally hard, it may even be a bit scary, especially in the case of mountaineering or adventure sports. You have been diligent in waking up every day and executing the training. You don’t dare miss a session because you are so focused on this goal. Every waking moment is spent visualizing what it might actually feel and look like to be doing the event or crossing that finish line. You talk enthusiastically about the challenge ahead with others. People seem interested and intrigued by what you are about to attempt. This can really feed the ego and give you an Olympian view of the pedestrian world below.
Suddenly, in what seem like a blink of an eye, it’s over. This can leave the athlete feeling lost, confused and a bit untethered. The world goes on, nothing has changed, you haven’t achieved rock start status. You are just back at work, dealing with day-to-day issues and shopping for groceries. Back to reality.
Post achievement depression is real and it is totally normal. Almost everyone who has worked with singular purpose towards a goal feels like this once the goal is achieved. So, what to do about it?
First, know that this is a normal feeling and it will soon pass with time. Give yourself freedom to train or exercise in an unstructured, fun manner. This will help you find the joy of just being outside as well as letting your body and mind recover from the hard work you have been putting in. This can be a great time to let your mind wonder and daydream about future objectives. Once you have that future objective solidified, commit to it and, boom, you are right back in the saddle again! Signing up for a big race or committing to a big objective to work towards is the easiest way to get over post achievement depression.
