High intensity training is sometimes not the most pleasant experience. Those final few reps of that track workout or bike session can humble you. Operating close to your limits can also lead to feeling panicked.
Experienced and well-trained athletes have mastered the ability to think clearly during workouts and races to execute at their best. The good news for you is that this calm sense of control is a trainable skill.
This week we take a look at how intensity in your program shapes your mind’s ability to stay calm when the pressure is on.
A well-rounded program
It should go without saying that a well-rounded program is going to often provide the best results. There are numerous training trends on the internet that gain popularity. Social media can be a mess in this regard.
High volume, low volume, threshold, hybrid athlete etc, all bias toward extremism in one area or another. You may see improvement using an approach from one of these, but there is a reason the trends come and go. They can be unsustainable and are hard to develop long-term if you have pigeon-holed yourself to getting a small sample of adaptations.
The word adaptations is key. At the end of the day, we want to train at a mix of intensities for two main reasons
Our physiology can change when we train it, allowing the body to achieve new limits.
With repetition, we build a familiarity with operating above “easy” and better equip the mind to handle discomfort.
Anyone can go out and clip off a bunch of miles at an easy intensity. You should do this too as having a robust aerobic base is important. You do, however, need to include higher intensity work if you are among the many with racing goals.
You will prepare your body for the demands of the event
You will prepare your mind to understand what to expect
While training can be an act of faith, we can be more systematic with the approach. I understand there are plenty of stories of athletes who had horrible build ups to races and performed great, but this happens far less often.
“Confidence comes from demonstrated ability.”
-Bill Parcells, NFL football coach
Too much intensity
While we cannot neglect the importance of training hard, we also have to acknowledge that there is a limit. Finding those tough workouts to be mentally overwhelming should cue you to check into your total intensity distribution.
It is possible that this distribution is working against you. We want positive adaptations in training, but there is such a thing as maladaptation. It is easy to think that when we complete a structured training program it will automatically make us better, but with poor design and recovery habits you can make yourself worse.
Is most of your week hard? That can hinder your ability to absorb the hard work.
Are you spending too much time at moderate intensity? That can affect your ability to train hard enough and in sufficient quantities. You are always chasing recovery this way.
Are you struggling during your easy sessions or struggling to complete the plan? Your expectations of what you think you can handle might be flawed. We will cover that in the next section.
Cues to help manage
Expectations
The first place to start with getting the most out of your plan is setting the right expectations. It is rare that you will suddenly be able to rock up and perform in a way that is out of context with the work you have done. Having a pie in the sky goal often does not end well.
There should be proof along the way that you have done work to support your goal. You may eek out a few percent more on the all-important race day, but your mind and your body are not prepared to do something superhuman.
Why does the fly and die mentality in a race hurt a lot?
Your body is not ready. It is defeating to realize this. Your mind tells you no and you enter a vicious cycle that you have to grapple with for the remainder of the race.
Wouldn’t it be nice if you hammered out where your limits are in the multiple training sessions beforehand?
A similar idea applies to executing training week to week. You should be taking the next logical step from one week to the next.
Adding a rep
Adding some distance to a rep
Working at a slightly faster pace
All are reasonable opportunities for progression. You should leave a workout with a clear idea of how it will look next week.
5x800 on the track this week? Maybe next week is 6 of them.
Did you run 3:00 for each rep? maybe you stick with 5 reps and try to go a little faster.
A small manipulation of any of these variables helps build that sense of mental clarity when operating at intensity. You do not need to change volume and intensity at the same time either. Working this way gives you space to build upon previous weeks in a way that challenges you but does not shock your mind or body. It is called training not straining.
Pacing
The way you pace a workout or race also matters. Remember, you control your mind. This becomes especially true in longer races or workouts and it is why I like to place occasional sustained intervals into an athlete’s program (ie: 10 mile time trial for a half marathon athlete). This puts the athlete in the arena in the training environment where the stakes are lower. It is also forced practice of
Controlling breathing
Understanding the value restraint early in a race
Leaning into discomfort
It should be noted that you likely will not start with a long continuous session like the above. You will be overwhelmed if you try that.
It is best to chunk the work first. Perhaps you begin with 1 or 2 mile repetitions with some rest in between each one. The mind begins to calibrate to that effort but you aren’t force feeding a high work rate. This entertains the idea of taking the next logical step instead of a leap of faith.
Your brain likes to be rewarded rather than punished. There may be failed workouts from time to time, but generally we want to be successful, yet challenged, in the majority of the sessions.
By integrating a mix of intensities, setting realistic expectations, and mastering pacing, you can train your body and mind to handle discomfort with confidence. It’s not about straining beyond your limits—it’s about expanding them, week by week, so that when the stakes are high, you’re ready to perform at your best.
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