The only certainty in endurance sports - as in life - is uncertainty.  A paradox, to be sure.  But the truth, nevertheless.

Try as we might, we cannot accurately foresee all that will happen in our lives.  (And this - the holiday season - is a time of year when this happens a lot.)  This means that there will be times when things that were pre-planned in our training and racing will need to change.  But how do athletes know what to modify when the time comes?

Coach Laura discusses why the skill of adaptability is so important for endurance athletes and how to determine which modifications might be appropriate when things change in an athlete’s life and training.

Read this Coach Tip Tuesday:

https://www.fullcircleendurance.com/blog/what-to-modify-in-training-when-things-change-or-dont-unfold-as-expected 

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

In a world where people are increasingly busy and seeking to get as much done as possible, the idea of multitasking is incredibly, incredibly alluring.  The hard truth is that multitasking is a myth, and that’s especially true for endurance athletes while they are completing workouts.  If you want to reap the benefits and/or see performance gains over time, resist the urge to attempt to multitask while doing workouts.

Read this Coach Tip Tuesday: 

https://www.fullcircleendurance.com/blog/why-multitasking-is-a-myth-especially-when-it-comes-to-workouts 

Sources:

American Psychological Association. “Multitasking: Switching Costs.” American Psychological Association, 20 Mar. 2006. Accessed 18 Nov. 2024.

Telis, Gisela. “Multitasking Splits the Brain.” Science | AAAS, 15 Apr. 2010. Accessed 18 Nov. 2024.

Newport, Cal. “Deep Habits: The Danger of Pseudo-Depth.” Cal Newport, 12 Dec. 2015. Accessed 19 Nov. 2024.

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Too many runners, triathletes, cyclists, and swimmers discount the importance of strength training in their endurance sports training.  Strength training should not be just an off-season element.  For athletes who want to reduce their probability and see consistent gains over time, strength training should be incorporated all year long.

Read this Coach Tip Tuesday: 

https://www.fullcircleendurance.com/blog/why-endurance-athletes-should-strength-train-year-round 

Resources:

• A Sampling of Strength Exercises Recommended for Endurance Athletes:
  • Planks
  • Push-Ups
  • Wall Angels
  • Shoulder External Rotations
  • Shoulder Presses
  • Lat Pull-Downs
  • Single-Leg Step-Ups
  • Single-Leg Step-Downs
  • Sliding Single-Leg Romanian Deadlifts
  • Split Squats
  • Calf Raises
  • Trunk Rotations
  • Dead Bugs
  • Single-Leg Lift & Chop

• A Sampling of Strength Exercises that Can be Included in Dynamic Warm-Ups:
  • Pre-Swim Dynamic Warm-Up Exercises
    • Wall Angels
    • Shoulder External Rotations
    • Cross-Body Arm Swings
    • Shoulder Pull-Aparts with Band
  • Pre-Bike Dynamic Warm-Up Exercises
    • Dead Bugs
    • Glute Bridges
    • Reverse Lunge-to-Balance
    • Shoulder "I"s, "T"s, & "Y"s with Dumbbells
  • Pre-Run Dynamic Warm-Up Exercises
    • Single-Leg Step-Ups
    • Single-Leg Step-Downs
    • Sliding Single-Leg Romanian Deadlifts
    • Calf Raises
    • Lunge-to-Balance
    • Airplane to High Knee

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

“Nothing new on race day!” is extremely common advice doled out to runners, triathletes, cyclists, and other endurance athletes.  Unfortunately, too many athletes think this advice only pertains to physical gear items, such as shoes or clothing.  “Nothing new on race day” means so much more than this. 

Read this Coach Tip Tuesday:
https://www.fullcircleendurance.com/blog/what-does-nothing-new-on-race-day-actually-mean 

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Where does confidence come from?  For humans and endurance athletes alike, it comes from surviving doing something scary.  

Read this Coach Tip Tuesday: 

https://www.fullcircleendurance.com/blog/confidence-comes-from-surviving-doing-the-scary-thing 

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Is exercise as good as pharmacological medicine?  Athletes and exercise enthusiasts alike have long touted the benefits of a movement practice.  But does the research back up this anecdotal enthusiasm?

Read this Coach Tip Tuesday: 

https://www.fullcircleendurance.com/blog/is-exercise-as-good-as-medicine  

Sources:
Netz, Yael. (2017). “Is the Comparison between Exercise and Pharmacologic Treatment of Depression in the Clinical Practice Guideline of the American College of Physicians Evidence-Based?”

Perlmutter, David, and Austin Perlmutter. Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness. Little, Brown Spark, 2020.

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Do you do a lot of the same races and set similar goals in endurance sports year after year?  While there can be value - and comfort! - in doing the same events year after year, switching up the races you do and the goals you breathe new life into your endurance sports journey and set you up for different - and perhaps greater! - success.

Read this Coach Tip Tuesday:
https://www.fullcircleendurance.com/blog/why-switching-up-goals-can-be-a-positive-thing 

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Many, many athletes ask themselves “Can I accomplish this goal?” when they are considering a goal in endurance sports.  Instead of this, I encourage athletes to ask themselves something else…something that may very well set the trajectory for their entire training process.

Read this Coach Tip Tuesday: 

https://www.fullcircleendurance.com/blog/what-to-ask-instead-of-can-i-accomplish-this-goal 

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Long runs and long rides are staples of many training plans for endurance athletes.  But why are these types of workouts so integral to endurance training plans?  Most athletes know that long workouts are important, but many do not understand exactly why they work and what adaptations they stimulate in the body.

Read this Coach Tip Tuesday:

https://www.fullcircleendurance.com/blog/how-do-long-runs-long-rides-work-benefit-endurance-athletes 

Sources:
McGill, E. A., & Montel, I. (2017). NASM Essentials of Personal Fitness Training (Fifth). Jones & Bartlett Learning.

Robergs, Robert, et al. “Lactate, not Lactic Acid, is Produced by Cellular Cystolic Energy Catabolism”, Physiology, 12 December 2017.

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

The term “Masters Athlete” may be a nice way to say “older athlete”, but I know that I’ve personally learned that the term Masters Athlete refers to athletes we should all respect and look up to.

We are all getting older, and we can’t change that.  But Masters Athletes show us how we can thrive in endurance sports in all of the decades of our lives.

Read this Coach Tip Tuesday:

https://www.fullcircleendurance.com/blog/how-masters-endurance-athletes-show-us-how-we-can-all-thrive-in-endurance-sports-and-in-life  

Ready to start training?  Check out our Coaching and Training Plan options:

• Training Plans
• Customized Training Plans
• Personalized Coaching Services

Learn more about Full Circle Endurance: https://FullCircleEndurance.com/

Submit questions to be answered on the show: https://FullCircleEndurance.com/podcast/

Reach out to Coach Laura Henry: [email protected] 

Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.