Endurance Athlete Quotes

I like storms. Thunder torrential rain, puddles, wet shoes. When the clouds roll in, I get filled with this giddy expectation. Everything is more beautiful in the rain. Don't ask me why. But it’s like this whole other realm of opportunity. I used to feel like a superhero, riding my bike over the dangerously slick roads, or maybe an Olympic athlete enduring rough trials to make it to the finish line. On sunny days, as a girl, I could still wake up to that thrilled feeling. You made me giddy with expectation, just like a symphonic rainstorm. You were a tempest in the sun, the thunder in a boring, cloudless sky. I remember I’d shovel in my breakfast as fast as I could, so I could go knock on your door. We’d play all day, only coming back for food and sleep. We played hide and seek, you’d push me on the swing, or we’d climb trees. Being your sidekick gave me a sense of home again. You see, when I was ten, my mom died. She had cancer, and I lost her before I really knew her. My world felt so insecure, and I was scared. You were the person that turned things right again. With you, I became courageous and free. It was like the part of me that died with my mom came back when I met you, and I didn’t hurt if I knew I had you. Then one day, out of the blue, I lost you, too. The hurt returned, and I felt sick when I saw you hating me. My rainstorm was gone, and you became cruel. There was no explanation. You were just gone. And my heart was ripped open. I missed you. I missed my mom. What was worse than losing you, was when you started to hurt me. Your words and actions made me hate coming to school. They made me uncomfortable in my own home. Everything still hurts, but I know none of it is my fault. There are a lot of words that I could use to describe you, but the only one that includes sad, angry, miserable, and pitiful is “coward.” I a year, I’ll be gone, and you’ll be nothing but some washout whose height of existence was in high school. You were my tempest, my thunder cloud, my tree in the downpour. I loved all those things, and I loved you. But now? You’re a fucking drought. I thought that all the assholes drove German cars, but it turns out that pricks in Mustangs can still leave scars.

Like musicians, like mathematicians—like elite athletes—scientists peak early and dwindle fast. It isn’t creativity that fades, but stamina: science is an endurance sport. To produce that single illuminating experiment, a thousand nonilluminating experiments have to be sent into the trash; it is battle between nature and nerve. Avery

One cannot improve as an endurance athlete except by changing one’s relationship with perception of effort.

The smell of the sweat is not sweet, but the fruit of the sweat is very sweet.

Stand like a beaten anvil. It is the part of a good athlete to be bruised and to prevail.

the typical amateur endurance athlete trains far too hard on the aerobic and active recovery days. But not nearly hard enough on the intense days. A certain level of proficiency can be achieved this way, but full potential is never realized.

Many endurance athletes insist on waking up super early to train. I am not one of those athletes. I'm a runner, not a f*cking werewolf.

Believe it or not, going out and doing four to six hundred-meter sprints is a perfectly respectable workout for an endurance athlete. That’s only a couple minutes total of hard work,

If he hadn’t made me play without water that day, if he hadn’t singled me out for especially harsh treatment when I was in that group of little kids learning the game, if I hadn’t cried as I did at the injustice and abuse he heaped on me, maybe I would not be the player I am today. He always stressed the importance of endurance. “Endure, put up with whatever comes your way, learn to overcome weakness and pain, push yourself to breaking point but never cave in. If you don’t learn that lesson, you’ll never succeed as an elite athlete”: that was what he taught me.

Do not practice finely skilled movements after you are tired, for you will begin to substitute gross motions for finer ones and generalized efforts for specific ones. Remember, wrong movements tend to supervene and the athlete's progress is set back. Thus, the athlete practices fine skills only while he is fresh. When he becomes fatigued, he shifts to tasks employing gross movements designed principally to develop endurance.

In one study, researchers asked athletes to eat about a cup and a half of blueberries every day for six weeks to see if the berries could reduce the oxidative stress caused by long-distance running.42 The blueberries succeeded, unsurprisingly, but a more important finding was their effect on natural killer cells. Normally, these cells decrease in number after a bout of prolonged endurance exercise, dropping by half to about one billion. But the athletes consuming blueberries actually doubled their killer cell counts, to more than four billion.

The dieter will fail as long as he hates low-calorie food. The would-be athlete will fail as long as he hates exertion. The tightwad wannabe will fail as long as he views frugality as a lifestyle he has to endure, or was forced into by circumstance.

We have not advanced very far in our spiritual lives if we have not encountered the basic paradox of freedom, to the effect that we are most free when we are bound. But not just any way of being bound will suffice; what matters is the character of our binding. The one who would like to be an athlete, but who is unwilling to discipline his body by regular exercise and by abstinence, is not free to excel on the field or the track. His failure to train rigorously and to live abstemiously denies him the freedom to go over the bar at the desired height, or to run with the desired speed and endurance. With one concerted voice the giants of the devotional life apply the same principle to the whole of life with the dictum: Discipline is the price of freedom.

But how can we tally what an achievement it was to endure what Jackie Robinson endured those first few years? It was an incalculable and heroic sacrifice that can never be reckoned or understood by any conventional standards. Robinson did what he agreed to do when he met that day with Branch Rickey, and he changed the game forever. It was a singular feat of such great moral strength that all athletic strength must pale in comparison. With God’s help, one man lifted up a whole people and pulled a whole nation into the future.

Trent Stellingwerff, a Canadian exercise physiologist and coach, who administers carb-fasted training with elite runners, including 2:10 marathoner Reed Coolsaet.

When the suffering begins, our brain pleads with us to not think too far into the future. I can’t endure 60 minutes of this, but I can do 10 minutes. I can’t get through 8 weeks of solid exercise, but I can get through today. The neurological beauty of segmentation is that once the segment is completed, you get a mini-squirt of dopamine (pleasure juice) that resets the coping clock.

the three most important mental skills for success in endurance sports: commitment, confidence, and patience. Taken together, they form what we typically call mental toughness. Mentally tough athletes are hard to beat.

I remember being struck by a photograph I saw of the Spanish ultra athlete Azara García, who has a tattoo on her leg that reads (in Spanish): The Devil whispered in my ear: ‘You’re not strong enough to withstand the storm.’ I whispered back: ‘I am the storm.

Perseverance. It's his favorite word. We've spent more than one session defining it. It's a guarentee. You'll get what you want, eventually. Athletes know it as endurance. Politicians call it patience. CEOs have ambition. Actors have devotion. I have courage.

Primal Essential Movements—four of the most simple and effective exercises ever known to humankind: pushups, pullups, squats, and planks. Collectively, these exercises work all the muscles in your body and promote functional fitness for a broad application of athletic and daily life activities.

It is of course true that many modern combat sports are extremely demanding in terms of physical force, skill, and endurance. Indeed many athletes are much fitter and better trained than the vast majority of soldiers. However, all those various kinds of sport are based on artificial rules as to what is and is not permitted. Furthermore, and with the exception of fencing, a highly ritualized form of combat to which we shall return, even the most violent ones do not permit the players to use weapons. In their absence, most of those skills are too specialized to be of much military relevance.

To address strength and endurance issues, Goldblatt initiated a program called the Mechanically Dominant Soldier. What if soldiers could have ten times the muscle endurance of enemy soldiers? What if they could leap seven feet and be able to cool down their own body temperature? What if the military benchmark of eighty pull-ups a day could be raised to three hundred pull-ups a day? “We want every war fighter to look like Lance Armstrong as far as metabolic profile,” program manager Joe Bielitzki told Washington Post reporter Joel Garreau a decade before Armstrong resigned from athletics in disgrace.

Every athlete who has pushed beyond his or her known limits of endurance in the quest for improvement understands these sentiments. There is no experience quite like that of driving yourself to the point of wanting to give up and then not giving up. In that moment of “raw reality,” as Mark Allen has called it, when something inside you asks, How bad do you want it?, an inner curtain is drawn open, revealing a part of you that is not seen except in moments of crisis. And when your answer is to keep pushing, you come away from the trial with the kind of self-knowledge and self-respect that can’t be bought.

Each person will respond differently to an influx of glucose. Too much glucose (or carbohydrate) for one person might be barely enough for another. An athlete who is training or competing in high-level endurance events might easily take in—and burn up—six hundred or eight hundred grams of carbohydrates per day.

Mindless performance may be especially helpful in endurance sports because of the supreme importance of the capacity to suffer. The more science and technical detail an athlete incorporates into the training process, the more distracted he becomes from the only thing that really matters: getting out the door and going hard.

Like musicians, like mathematicians—like elite athletes—scientists peak early and dwindle fast. It isn’t creativity that fades, but stamina: science is an endurance sport. To produce that single illuminating experiment, a thousand nonilluminating experiments have to be sent into the trash; it is battle between nature and nerve.

Skillful marketing has made carbohydrate consumption a religion among athletes,” he’d fume. “They believe that you cannot get energy from anywhere but carbs.” The same foods Noakes had assured people would make them stronger and faster were a slow-acting poison making them fatter, weaker, and more prone to heart attacks, strokes, diabetes, and dementia.

The sole reason I work out like I do isn’t to prepare for and win ultra races. I don’t have an athletic motive at all. It’s to prepare my mind for life itself. Life will always be the most grueling endurance sport, and when you train hard, get uncomfortable, and callous your mind, you will become a more versatile competitor, trained to find a way forward no matter what.

Like it or not, we are slightly fat, furless, bipedal primates who crave sugar, salt, fat, and starch, but we are still adapted to eating a diverse diet of fibrous fruits and vegetables, nuts, seeds, tubers, and lean meat. We enjoy rest and relaxation, but our bodies are still those of endurance athletes evolved to walk many miles a day and often run, as well as dig, climb, and carry. We love many comforts, but we are not well adapted to spend our days indoors in chairs, wearing supportive shoes, staring at books or screens for hours on end. As a result, billions of people suffer from diseases of affluence, novelty, and disuse that used to be rare or unknown. We then treat the symptoms of these diseases because it is easier, more profitable, and more urgent than treating their causes, many of which we don’t understand anyway. In doing so, we perpetuate a pernicious feedback loop—dysevolution—between culture and biology. Maybe

As I watched each member of my class take a turn at the altar, I thought about the patron saint I’d chosen as my own the week before, when the bishop interviewed me to assess my spiritual readiness. St. Sebastian had been named the patron saint of athletes and soldiers, because he’d been forced to endure extreme physical trials in his life but was able to heal quickly from his injuries. He’s known as the saint who keeps athletes safe and healthy, which is exactly what I needed at the time. I was actually healing from an injury.

Yes, there is an endurance in faith; “When Gideon came to the Jordan, he and the three hundred men who were with him crossed over, exhausted but still in pursuit” (Judg. 8:4). From a particular standpoint, “fatigue” can improve our performance. Just as athletes draw on that hidden well of strength, past the point of normal tiredness, to finish the game, to make the score, to win the race; we, too, by the help of the Holy Spirit can experience a spiritual “second wind” to finish the task before us. We move from a point of reason, to a point of instinct. For us, like Gideon’s three hundred, we have no other choice but to continue pursuit.

True, every runner wants to quit sometimes. By any definition, becoming a successful athlete requires conquering those psychological barriers, whether you’re sucking air during your first jog or gutting it out in the final four miles of a marathon, axiomatically the toughest. When you push beyond the marathon, new obstacles arise, and the necessary mental toughness comes from raising your pain threshold. All endurance sports are about continuing when it feels as if you have nothing left, when everything aches, when you feel done—but you’re not. You have to get beyond the numbers that, like certain birthdays for some people, just seem intrinsically daunting: fifty miles, one hundred miles, one thousand miles, two thousand miles, and random points in between. At such distances, the sport becomes every bit as much mental as physical.

IS CARDIO BEST BEFORE OR AFTER LIFTING? NEITHER! Doing cardio right before or after lifting can seriously hinder muscle and strength gains. Why? Researchers from RMIT University worked with well–trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles37. Cardio before the resistance training suppressed anabolic hormones such as IGF–1 and MGF, and cardio after resistance training increased muscle tissue breakdown. Several other studies, such as those conducted by Children’s National Medical Center38, the Waikato Institute of Technology39, and the University of Jyvaskyla (Finland)40 , came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior. Cardio before weightlifting also saps your energy and makes it much harder to train heavy, which in turn inhibits your muscle growth. So, how do you do it right?

My general philosophy regarding endurance contains four key points: 1. Build a great aerobic base. This essential physical and metabolic foundation helps accomplish several important tasks: it prevents injury and maintains a balanced physical body; it increases fat burning for improved stamina, weight loss, and sustained energy; and it improves overall health in the immune and hormonal systems, the intestines and liver, and throughout the body. 2. Eat well. Specific foods influence the developing aerobic system, especially the foods consumed in the course of a typical day. Overall, diet can significantly influence your body’s physical, chemical, and mental state of fitness and health. 3. Reduce stress. Training and competition, combined with other lifestyle factors, can be stressful and adversely affect performance, cause injuries, and even lead to poor nutrition because they can disrupt the normal digestion and absorption of nutrients. 4. Improve brain function. The brain and entire nervous system control virtually all athletic activity, and a healthier brain produces a better athlete. Improved brain function occurs from eating well, controlling stress, and through sensory stimulation, which includes proper training and optimal breathing.

Prayer for the Dads Enduring the Epic Winter Rains Along the Muddy Sidelines at Pee Wee Soccer Games Brothers, I have stood where you stand, in ankle-deep mud, trying not to call instructions and warnings to my child, trying to restrict myself to supportive remarks and not roars of fury at the gangly mute teenage referee who totally missed an assault upon my beloved progeny; and I have also shuffled from leg to leg for an entire hour in an effort to stay warm; and I have also realized I was supposed to bring snacks at halftime five minutes before halftime, and dashed to the store for disgusting liquids in colors unlike any natural color issued from the Creator; and I too have pretended not to care about the score, or about my child’s athletic performance, but said cheery nonsense about how I did not care; and I too have resisted the urge to bring whiskey to the game in a thermos, and so battle the incredible slicing wet winds; and I too have resisted the urge to bring the newspaper or a magazine and at least get some reading done during the long periods of languor as small knots of children surround the ball like wolves around a deer and happily kick each other in the shins; and I too have carefully not said a word when my child and six mud-soaked teammates cram into my car and bang out their cleats on my pristine car floor and leave streaks of mud and disgusting plastic juice on the windows; and I too know that this cold wet hour is a great hour, for you are with your child, and your child is happy, and the Coach of all things gave you that child, and soon enough you will be like me, the father of teenagers who no longer stands along the sidelines laughing with the other dads in the rain. Be there now, brothers, and know how great the gift; for everything has its season, and the world spins ever faster. And so: amen.

I like storms. Thunder, torrential rain, puddles, wet shoes. When the clouds roll in, I get filled with this giddy expectation. Everything is more beautiful in the rain. Don't ask me why. But it’s like this whole other realm of opportunity. I used to feel like a superhero, riding my bike over the dangerously slick roads, or maybe an Olympic athlete enduring rough trials to make it to the finish line. On sunny days, as a girl, I could still wake up to that thrilled feeling. You made me giddy with expectation, just like a symphonic rainstorm. You were a tempest in the sun, the thunder in a boring, cloudless sky. I remember I’d shovel in my breakfast as fast as I could, so I could go knock on your door. We’d play all day, only coming back for food and sleep. We played hide and seek, you’d push me on the swing, or we’d climb trees. Being your sidekick gave me a sense of home again. You see, when I was ten, my mom died. She had cancer, and I lost her before I really knew her. My world felt so insecure, and I was scared. You were the person that turned things right again. With you, I became courageous and free. It was like the part of me that died with my mom came back when I met you, and I didn’t hurt if I knew I had you. Then one day, out of the blue, I lost you, too. The hurt returned, and I felt sick when I saw you hating me. My rainstorm was gone, and you became cruel. There was no explanation. You were just gone. And my heart was ripped open. I missed you. I missed my mom. What was worse than losing you, was when you started to hurt me. Your words and actions made me hate coming to school. They made me uncomfortable in my own home. Everything still hurts, but I know none of it is my fault. There are a lot of words that I could use to describe you, but the only one that includes sad, angry, miserable, and pitiful is “coward.” I a year, I’ll be gone, and you’ll be nothing but some washout whose height of existence was in high school. You were my tempest, my thunder cloud, my tree in the downpour. I loved all those things, and I loved you. But now? You’re a fucking drought.

When a middle school teacher in San Antonio, Texas, named Rick Riordan began thinking about the troublesome kids in his class, he was struck by a topsy-turvy idea. Maybe the wild ones weren’t hyperactive; maybe they were misplaced heroes. After all, in another era the same behavior that is now throttled with Ritalin and disciplinary rap sheets would have been the mark of greatness, the early blooming of a true champion. Riordan played with the idea, imagining the what-ifs. What if strong, assertive children were redirected rather than discouraged? What if there were a place for them, an outdoor training camp that felt like a playground, where they could cut loose with all those natural instincts to run, wrestle, climb, swim, and explore? You’d call it Camp Half-Blood, Riordan decided, because that’s what we really are—half animal and half higher-being, halfway between each and unsure how to keep them in balance. Riordan began writing, creating a troubled kid from a broken home named Percy Jackson who arrives at a camp in the woods and is transformed when the Olympian he has inside is revealed, honed, and guided. Riordan’s fantasy of a hero school actually does exist—in bits and pieces, scattered across the globe. The skills have been fragmented, but with a little hunting, you can find them all. In a public park in Brooklyn, a former ballerina darts into the bushes and returns with a shopping bag full of the same superfoods the ancient Greeks once relied on. In Brazil, a onetime beach huckster is reviving the lost art of natural movement. And in a lonely Arizona dust bowl called Oracle, a quiet genius disappeared into the desert after teaching a few great athletes—and, oddly, Johnny Cash and the Red Hot Chili Peppers—the ancient secret of using body fat as fuel. But the best learning lab of all was a cave on a mountain behind enemy lines—where, during World War II, a band of Greek shepherds and young British amateurs plotted to take on 100,000 German soldiers. They weren’t naturally strong, or professionally trained, or known for their courage. They were wanted men, marked for immediate execution. But on a starvation diet, they thrived. Hunted and hounded, they got stronger. They became such natural born heroes, they decided to follow the lead of the greatest hero of all, Odysseus, and

Then, decades later, in the 1970s, a hard-assed U.S. swim coach named James Counsilman rediscovered it. Counsilman was notorious for his “hurt, pain, and agony”–based training techniques, and hypoventilation fit right in. Competitive swimmers usually take two or three strokes before they flip their heads to the side and inhale. Counsilman trained his team to hold their breath for as many as nine strokes. He believed that, over time, the swimmers would utilize oxygen more efficiently and swim faster. In a sense, it was Buteyko’s Voluntary Elimination of Deep Breathing and Zátopek hypoventilation—underwater. Counsilman used it to train the U.S. Men’s Swimming team for the Montreal Olympics. They won 13 gold medals, 14 silver, and 7 bronze, and they set world records in 11 events. It was the greatest performance by a U.S. Olympic swim team in history. Hypoventilation training fell back into obscurity after several studies in the 1980s and 1990s argued that it had little to no impact on performance and endurance. Whatever these athletes were gaining, the researchers reported, must have been based on a strong placebo effect. In the early 2000s, Dr. Xavier Woorons, a French physiologist at Paris 13 University, found a flaw in these studies. The scientists critical of the technique had measured it all wrong. They’d been looking at athletes holding their breath with full lungs, and all that extra air in the lungs made it difficult for the athletes to enter into a deep state of hypoventilation. Woorons repeated the tests, but this time subjects practiced the half-full technique, which is how Buteyko trained his patients, and likely how Counsilman trained his swimmers. Breathing less offered huge benefits. If athletes kept at it for several weeks, their muscles adapted to tolerate more lactate accumulation, which allowed their bodies to pull more energy during states of heavy anaerobic stress, and, as a result, train harder and longer. Other reports showed hypoventilation training provided a boost in red blood cells, allowing athletes to carry more oxygen and produce more energy with each breath. Breathing way less delivered the benefits of high-altitude training at 6,500 feet, but it could be used at sea level, or anywhere. Over the years, this style of breath restriction has been given many names—hypoventilation, hypoxic training, Buteyko technique, and the pointlessly technical “normobaric hypoxia training.” The outcomes were the same: a profound boost in performance.* Not just for elite athletes, but for everyone. Just a few weeks of the training significantly increased endurance, reduced more “trunk fat,” improved cardiovascular function, and boosted muscle mass compared to normal-breathing exercise. This list goes on. The takeaway is that hypoventilation works. It helps train the body to do more with less. But that doesn’t mean it’s pleasant.

Indeed, at 92.5, LeMond’s is among the highest VO2s ever recorded by any athlete. VO2 is reckoned to be the most significant measurement in endurance athletes; it refers to the volume of oxygen, in liters per minute, transported by the athlete during exercise. The Norwegian cross-country skiers Espen Harald Bjerke and Bjørn Dæhlie are believed to have the highest ever recorded VO2, at 96. By way of comparison, Lance Armstrong’s has been reported as 85; that of another multiple Tour winner, Miguel Indurain, was 88. Figures appear to be unavailable for Bernard Hinault. LeMond’s VO2 of 92.5 could, therefore, be the highest ever recorded by a cyclist. By way of further comparison, the “normal” VO2 for a man in his 20s is between 38 and 43.

Most of us assume that running is a natural instinct and so requires no training. As a result, athletes rarely consider that improper technique is to blame for their injuries.

A fit athlete, as Glassman put it, is competent in all general physical skills, meaning that he or she not only has stamina, but is also strong, fast, agile, coordinated, and flexible. With this base, you can add in sport-specific training for anything from running a marathon to fighting in the cage.

The human body produces an estimated 2,709 enzymes that facilitate approximately 896 chemical reactions.

Studies have shown that recreational athletes who exercise less than 45 minutes a day, on average, get the best results when they spend 80 percent of that time at low intensity and 20 percent at moderate to high intensity, just like the elites.

discovered that world-class athletes in the full suite of endurance sports share a common training approach. Specifically, they spend about 80 percent of their total training time at low intensity and the other 20 percent at moderate to high intensity.

The six steps that the highest-performing athletes most often take to attain their racing weight are by definition the most effective weight-management methods for endurance athletes because the objective of weight management in endurance sports is better performance

Evolved to Run Walking long distances is fundamental to being a hunter-gatherer, but people sometimes have to run. One powerful motivation is to sprint to a tree or some other refuge when being chased by a predator. Although you only have to run faster than the next fellow when a lion chases you, bipedal humans are comparatively slow. The world’s fastest humans can run at 37 kilometers (23 miles) per hour for about ten to twenty seconds, whereas an average lion can run at least twice as fast for approximately four minutes. Like us, early Homo must have been pathetic sprinters whose terrified dashes were too often ineffective. However, there is plentiful evidence that by the time of H. erectus our ancestors had evolved exceptional abilities to run long distances at moderate speeds in hot conditions. The adaptations underlying these abilities helped transform the human body in crucial ways and explain why humans, even amateur athletes, are among the best long-distance runners in the mammalian world. Today, humans run long distances to stay fit, commute, or just have fun, but the struggle to get meat underlies the origins of endurance running. To appreciate this inference, try to imagine what it was like for the first humans to hunt or scavenge 2 million years ago. Most carnivores kill using a combination of speed and strength. Large predators, such as lions and leopards, either chase or pounce on their prey and then dispatch it with lethal force. These dangerous carnivores can run as fast as 70 kilometers (43 miles) per hour, and they have terrifying natural weapons: daggerlike fangs, razor-sharp claws, and heavy paws to help them maim and kill. Hunters

This coping skill is essentially a protective reaction against threats to the ego. Neuropsychologists have identified the ventral anterior cingulate cortex and the medial orbitofrontal cortex as two areas of the brain that “light up” when a person’s ego has been attacked and he responds not by cowering or playing deaf but instead by rallying in his own defense. This pattern of brain activity is the neurological substrate of bulletin boarding, and bulleting boarding is the salient coping skill of every endurance athlete who achieves greatness despite having the “wrong body” for his or her sport.

Winning is ephemeral and success is perishable, but true excellence is resilient and enduring.

Neuroscience was becoming "this thing we all do" — go to conferences, write papers, apply for grants. It was losing its intrepidity. All the finger tapping, the feeble reaches, the cartographic expeditions in the scanner—this was not behavior. John Hughlings Jackson divined enduring wisdom about the motor system without conducting a single experiment; I could sense John Krakauer’s wheels spinning the same way, as he groped for the right track. “It’s about being intellectual rather than academic,” he said.

Another eight-week program modeled on Kabat-Zinn’s stress-reduction course. This version of mindfulness training puts more emphasis on sport-specific skills like concentration and embracing rather than avoiding pain, and addresses common athlete pitfalls like perfectionism by teaching self-compassion.

CrossFit Games athletes are renowned for their ability to suffer, but this event tested everyone’s limits of endurance, stamina, fortitude, and pain tolerance.

I remind myself that my fiercest opponent will be my own brain’s well-meaning protective circuitry. It’s a lesson I first learned in my breakthrough 1,500-meter race in Sherbrooke more than two decades ago, but its implications continue to surprise me. I’m eager to learn more, in the coming years, about which signals the brain responds to, how those signals are processed, and—yes—whether they can be altered. But it’s enough, for now, to know that when the moment of truth comes, science has confirmed what athletes have always believed: that there’s more in there—if you’re willing to believe it.

Up to this point, I’d been spending the vast majority of my running, cycling, and swimming sessions in what is referred to as the “gray zone”—a dreaded no-man’s-land where the effort exerted exceeds that which is required to properly develop the aerobic engine, yet falls short of the intensity necessary to significantly improve speed or increase anaerobic threshold. It’s that level of effort that leaves you feeling nice and winded after a brisk run but yields little in terms of performance improvement. In actuality, such training undermines true progress. It leaves you tired, with little to no gains in either endurance or speed. It creates plateaus that stunt athletic development, and often leads to injury.

While genetic gifts play the dominant role in preselecting who is going to be good at power and speed sports, perseverance and the ability to suffer are the hallmarks of the successful endurance athlete. No wonder endurance sports appeal to the type A personalities for whom more equates to better. A question we often get is, “Just how much is enough?” That is an impossible one to answer. What might not even count as much of a warm-up for Kílian, something he would do before breakfast on a recovery day, might overload others. It all depends on your capacity for this type of work.

Despite the incredibly heavy tax I impose on my body, training at times upward of twenty-five hours per week for ultra-endurance events, this type of regimen has fueled me for years, without any issues with respect to building lean muscle mass. In reality, I believe that eating plant-based has significantly enhanced my ability to expedite physiological recovery between workouts—the holy grail of athletic performance enhancement. In fact, I can honestly say that at age fifty-one I am as fit as I have ever been, even when I was a world-class-level competition swimmer at Stanford in the late 1980s.

The drama of the unsocialized black has become the commanding motif of American culture. Driven to the wall, threatened with emasculation, surrounded everywhere by formidable women, the black male has summoned from his own body and spirit the masculine testament on which much of American manhood now subsists. Black jazz is the most important serious American music, acknowledged around the world if not in our own universities. Our rock culture finds its musical and rhythmic inspiration and its erotic energy and idiom in the jazz, gospel, dance, and soul performances of blacks. The black stage provides dramatic imagery and acting charisma for both our theaters and our films. Black vernacular pervades our speech. The black athlete increasingly dominates our sports, not only in his performance but in his expressive styles, as even white stars adopt black idioms of talk, handshakes, dress, and manner. From the home-plate celebration to the touchdown romp, American athletes are now dancing to soul music. Black men increasingly star in the American dream. This achievement is an art of the battlefield-exhibiting all that grace under pressure that is the glory of the cornered male. Ordinarily we could marvel and celebrate without any deeper pang of fear. But as the most vital expression of the culture-widely embraced by a whole generation of American youth-this black testament should be taken as a warning. For much of it lacks the signs of that submission to femininity that is the theme of enduring social order. It suggests a bitter failure of male socialization. By its very strength, it bespeaks a broader vulnerability and sexual imbalance. Thus it points to the ghetto as the exemplary crisis of our society.

Pierre believed sports should be competitions among men and exist for no other aim than honor or glory or achievement. He believed athletics had the power to achieve something close to peace, taking his inspiration from the Olympic Truce of the ancient Greek games and an agreement that prevented the host country from being attacked while the Olympics were ongoing.

I was shocked to learn that endurance athletes, compared with sedentary individuals, have been found to have worse atherosclerosis.

Women’s track and field is under provisional status for these Olympic Games, and officials have given some indication that the ladies will not be asked to return because these feats of endurance can be too strenuous for the fairer sex." Pierre de Coubertin, founder of the International Olympic Committee (IOC) and its second president, always a staunch advocate of banning women from athletic participation, has made his vision of feminine participation clear by saying, “At the Olympic Games, a woman’s role should only be to crown the victors.

We must endure, Alyosha." That was the only thing she could say in response to my accounts of the ugliness and dreariness of life, of the suffering of the people — of everything against which I protested so vehemently. I was not made for endurance, and if occasionally I exhibited this virtue of cattle, wood, and stone, I did so only to test myself, to try my strength and my stability. Sometimes young people, in the foolishness of immaturity, or in envy of the strength of their elders, strive, even successfully, to lift weights that overtax their bones and muscles; in their vanity they attempt to cross themselves with two-pood weights, like mature athletes. I too did this, in the literal and figurative sense, physically and spiritually, and only good fortune kept me from injuring myself fatally or crippling myself for life. For nothing cripples a person so dreadfully as endurance, as a humble submission to the forces of circumstance.

While it pays to be light and lean in all endurance sports, there is thankfully no single, ideal body type for any specific endurance sport. The variety you see in the physiques of world-class cyclists, runners, and other endurance athletes can be surprising.

ENDURANCE SPORTS are about testing the limits. You work your body to a breaking point, then step away from the brink, let the work absorb, and repeat.

Core Performance Endurance, and Runner’s World

One cannot improve as an endurance athlete except by changing one’s relationship with perception of effort. Even

To do truly meaningful work, you need to get serious, focus, and go all in. Floyd Mayweather Junior is the best pound-for-pound boxer in the world. As of this writing, he is also the highest paid athlete in the world. His motto? Hard Work, Dedication. His team chants the motto as he trains. One group yells, “Hard work!” and the other responds, “Dedication!” The chants get louder and faster as Mayweather increases the speed and intensity of his workout. Mayweather knows the value of these words, and the impact they have on success. He lives by them. He endures grueling training sessions, 2-3 times per day. He often trains late into the night. He doesn’t smoke or drink alcohol—ever. Floyd Mayweather is no joke. He’s the real deal. And that’s why he’s such a big deal. He lives to box. It’s what he loves to do. His hard work and dedication have paid off, literally. Some people question Mayweather’s morals, or ridicule him for his arrogance, but it’s hard to argue with his unparalleled achievements in boxing and the relentless dedication that backs it all up. The best in the world are the best because they work their asses off doing what they were born to do. They make sacrifices. They keep grinding—and they don’t stop.[36]

For many, the road to becoming an endurance athlete began with a diet. Maybe this is your story. The guy who once had regularly ordered the bacon burger was suddenly rolling out special requests at a restaurant—keep the toast dry, hold the dressing, boil the egg, steam the vegetables. For most successful athletes, somewhere along the way a new lifestyle emerged and the focus shifted from dieting to performance. Performance

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

Blood pressure: Take and compare two blood pressure readings—one while lying down and one while standing. Lie down for five minutes before taking the first reading. Then stand up and immediately take your blood pressure again. If your blood pressure is lower after standing, you probably have reduced adrenal gland function—more specifically inadequate aldosterone, which is an adrenal hormone that regulates your blood pressure. The degree to which blood pressure drops while standing is often proportionate to the degree of aldosterone-related adrenal issues. If your adrenal function is normal, your body will elevate your blood pressure when you stand up in order to push blood to your brain. If adrenal function is not normal, your blood pressure does not elevate, and this is why overtrained athletes tend to get dizzy more often.

Step One Preparing The Mind Anytime athletes compete, they condition themselves that they may win the prize. An athlete is well self-disciplined, and temperate in all things. They tell their bodies what to do rather than letting their bodies tell them what to do. They have self-control and self-discipline in every aspect of life including their diet, in sleeping, in their behavior, in their conduct, and in their exercise. They keep a goal in mind with a plan of attack, and a determination to win. They exercise their bodies with a plan to optimize themselves in strength to overcome. For example a runner will be more concerned with leg exercises and the parts of the body which help run. They will train for endurance more so than strength, whereas some other athletes may be concerned with upper body strength only. Likewise we need to be conditioned in all things and well-disciplined to exercise ourselves towards godliness. Our target workout is not upper or lower body, but the spiritual body with soundness of mind. Without self-discipline it is impossible to memorize the amount of Scripture we should memorize. It goes without saying that mental conditioning should be a primary focus when attempting to memorize. That way, one may be optimized for memorizing the word of God. A runner exercises their legs for optimum performance and likewise we should also exercise our minds in Christ for memorizing and walking in wisdom. To make the most of memorization time one needs to be fully alert. It is best not to do it after a long day of work, an extremely stressful period of time, early in the morning when you’re groggy, or late at night before you go to bed. Rather it is better to pick a peaceful time of day during which you are most alert. Sometimes a small sip of coffee or other mental stimulant can help wake you up enough for meditation time. In order to be well conditioned mentally, first we need to understand how to be at peace within ourselves. If you’re often stressed out it can be difficult to memorize what you need to. Watch your own heart and be certain that you don’t take things too critically in life. Life is 10% what happens to you and 90% how you take it. If you find yourself stressed out often, it may be more of how you’re handling the situation, than what’s happening to you. Although there may be something stressful happening in your life you may not need to take it so hard. In fact, the Lord calls us to always be rejoicing. As it is written, “Rejoice always” 1Th 5:16  The apostles through hardship and persecution were known to give joyous glory to the Lord. After being beaten by the council in Acts the apostles rejoiced in the Lord for the persecution they received. As we read, “…and when they had called for the apostles and beaten them, they commanded that they should not speak in the name of Jesus, and let them go. So they departed from the presence of the council, rejoicing that they were counted worthy to suffer shame for His name.” Act 5:40-41 Likewise our temperance and spiritual state of mind can help us when it comes to time for memorizing the word of God. There are both short term and long term exercises that we should practice. In the short term we should learn to rest in Christ and release things to Him. In the long term we should grow in meekness, not taking things so critically in life that we can be at peace.

By measuring an athlete during all aspects of training, I made the important discovery that anaerobic stimulation, which can come from any anaerobic workout and any physical, chemical, or mental lifestyle stress, had the potential to interfere with the development of the aerobic system, thereby reducing endurance potential. An important aspect of building the aerobic base, I quickly learned, is that during this process, anaerobic training should be minimized—ideally eliminated—from the training schedule. And, athletes need to become more aware of how stress affects them.

Body weight and body-fat percentage have no meaning in isolation for endurance athletes. These variables have meaning only in relation to performance. Weighing 145 pounds is not better than weighing 155 pounds unless you perform better at the lighter weight. A body-fat percentage of 12 is better than a body-fat percentage of 13 only if you’re faster at 12 percent.

This great attitude is one that every endurance athlete should emulate. The only way to determine your optimal racing weight is to discover it through experience, and the only way to attain your optimal racing weight is to focus on performance. If you eat and train for maximum performance, you will ultimately achieve your best performance, and your weight and body-fat percentage on that day will define your optimal racing weight. In the meantime, be patient and enjoy the mental challenge of trying to figure it all out.

But for endurance athletes, doing so is a little different because macronutrient balance also has a major impact on training performance and many athletes do not consume enough carbohydrate in particular to maximize that performance. Any measure that boosts your training performance will also tend to make you leaner.

Physical Fitness Fitness is a critical but often overlooked factor that affects your chances of survival in a combat situation. Even skilled fighters with the proper mindset and high levels of situational awareness can lose a fight simply because they run out of energy. In order to maintain adequate levels of combat fitness, you do not need to achieve the same fitness level as a professional or Olympic athlete. Rather, the key is merely to stay healthy, maintain a decent level of cardiovascular endurance, running speed, functional strength and coordination. Popular commercial fitness programs don’t always focus on the most useful abilities needed for combat. For example, many people jog but how many also run sprints to build speed? Simply being able to run fast without falling is one of the most critical survival skills in a gunfight or emergency situation, yet most people rarely practice sprinting. For those interested in combat fitness, Special Tactics provides a range of books and courses on the subject.

The most successful endurance athletes over the age of 40 are so similar in personality it’s almost uncanny. What we see in all of these men and women is a limitless passion for sport and for the athletic lifestyle that stems from a positive, life-embracing personality (i.e., a non-neurotic, open, extraverted, conscientious style of coping with life). A

The question is no longer whether there is a genetic component to athletic potential and endurance and strength trainability, but exactly which genes are involved and by which mechanisms and pathways they exert their effect.

Like most of the special operations community, their physical training centered on useful strength, cardiovascular endurance, and durability, which, as both of them were pushing age forty, was increasingly important. Looking like a steroid-fueled bodybuilder was not part of the equation and was a liability in terms of both physical performance and blending into civilian populations. Their workouts pulled elements from various coaches and training programs, including CrossFit, Gym Jones, and StrongFirst. The idea wasn’t to be able to compete with endurance athletes, power lifters, or alpinists, but to achieve a broad-based level of fitness that would allow them to perform well in each of those areas. After a series of warm-up exercises that most would consider a serious workout, they completed the strength and endurance Hero WOD “Murph,” named in honor of Navy SEAL Lieutenant Mike Murphy. Wearing their body armor, they started with one hundred burpees followed by four one-hundred-yard buddy carries. Then it was right into a two-mile run, one hundred pull-ups, two hundred push-ups, three hundred air squats, followed by another two-mile run. Both men powered through, thinking of the scores of soldiers, sailors, airmen, and Marines who didn’t make it home.

Within the past couple of years I’ve switched from water to beet juice for prerace hydration. I know it sounds weird, but it has a benefit that is lacking in any other hydration choice and I encourage all runners to try it. Beet juice is rich in dietary nitrates, which are precursors for nitric oxide, a chemical that the body uses to cause blood vessels to dilate. Consuming beet juice before exercise increases vasodilatation and blood flow and reduces the oxygen cost of exercise. These effects translate directly into better race performance, even in highly trained endurance athletes. A 2011 study conducted by researchers at the University of Exeter found that consuming half a liter of beet juice 2.5 hours before cycling time trials of 4 km and 16.1 km improved performance by 2.8 percent and 2.7 percent, respectively, in club-level cyclists.

The sole reason I work out like I do isn’t to prepare for and win ultra races. I don’t have an athletic motive at all. It’s to prepare my mind for life itself. Life will always be the most grueling endurance sport, and when you train hard, get uncomfortable, and callous your mind, you will become a more versatile competitor, trained to find a way forward no matter what. Because there will be times when life comes at you like a sledgehammer. Sometimes life hits you dead in the fucking heart.

Overtraining syndrome” is a well-described but poorly understood condition among endurance athletes who train so much that they reach a point where exercise no longer produces the endorphins that were once so plentiful. Instead, exercise leaves them feeling depleted and dysphoric, as if their reward balance has maxed out and stopped working,

We enjoy rest and relaxation, but our bodies are still those of endurance athletes evolved to walk many miles a day and often run, as well as dig, climb and carry. We love many comforts, but we are not well adapted to spend our days indoors in chairs, wearing supportive shoes, staring at books or screens for hours on end.

Your mission must meet one overriding criterion: it must be compelling. The best missions have an element of genuine passion in them. Don’t set a mission like this: To make and sell athletic shoes on a worldwide basis. Set a mission like this: Crush Reebok.

Simply training yourself to breathe through your nose, Douillard reported, could cut total exertion in half and offer huge gains in endurance. The athletes felt invigorated while nasal breathing rather than exhausted. They all swore off breathing through their mouths ever again.2

Top athletes really push themselves to a darker place, and stay there longer, than most people are willing to tolerate.

The end product of all that evolution is that we are big-brained, moderately fat bipeds who reproduce relatively rapidly but take a long time to mature. We are also adapted to be physically active endurance athletes who regularly walk and run long distances and who frequently climb, dig, and carry things. We evolved to eat a diverse diet that includes fruits, tubers, wild game, seeds, nuts, and other foods that tend to be low in sugar, simple carbohydrates, and salt but high in protein, complex carbohydrates, fiber, and vitamins. Humans are also marvelously adapted to make and use tools, to communicate effectively, to cooperate intensively, to innovate, and to use culture to cope with a wide range of challenges. These extraordinary cultural capacities enabled Homo sapiens to spread rapidly across the planet and then, paradoxically, cease being hunter-gatherers.

To become the best athlete you can be, you need to become really good at coping with the characteristic forms of discomfort and stress that the endurance sports experience dishes out, beginning with perceived effort and extending to the many challenges that are secondary to it, such as fear of failure.

Enduring in the face of adversity and failure is likely to create neural, molecular, and hormonal changes in the brain that help you become better prepared, more adaptable, and more resistant in the future.

Olympic athletes are strong and fit and tough. But none of that matters if they’re not also resilient, capable of shaking off setbacks and adapting quickly to unexpected circumstances.

The best source of knowledge concerning the most effective methods of coping with the challenges of endurance sports is the example set by elite endurance athletes. The methods that the greatest athletes rely on to overcome the toughest and most common mental barriers to better performance are practically by definition the most effective coping methods for all athletes.

You will never maximize your endurance potential without first maximizing your basic aerobic capacity (AeT).

There is an emerging consensus among exercise scientists that runners and other endurance athletes invariably encounter a limit to how much suffering they are willing to tolerate before they encounter any hard physical limit (such as their true VO2max

In the gymnasion one comes to know oneself through oneself. What is training in the gym, if not a daily inquiry into what and who we are? It is there that we learn how much pain we can endure, what our weaknesses are, what our strengths are, where our fears lie, and how we might face them; we learn the meaning of discipline, of measure, of perseverance, of change, of balance. This is the romance of a life of athletic practice: that the body becomes a medium of knowledge through which we might understand ourselves and the world.

Music is thought to be an academic pursuit. A cerebral one. The truth is that our bodies are our instrument. We have to train our muscles and build endurance the same way a professional athlete does. I can play for hours, but standing here with my arms raised, being poked and prodded by a seamstress? I’m exhausted.

Jeremy was driven by what psychologist Jessica Tracy and her coauthors call “authentic pride,” the self-esteem gained from being a conscientious and caring person who accomplishes good things by treating others well. And who earns their admiration and respect as a result. Jessica’s research also found that authentic pride has an evil twin, “hubristic pride,” where people feel endowed with enduring qualities such as being really smart, athletic, or gorgeous that anoint them as superior to others—which unleashes their arrogance, conceit, and self-aggrandizement. Authentic pride depends on working to earn and sustain prestige over the long haul. Hubristic pride “is more immediate but fleeting and, in some cases, unwarranted.” It depends more on taking shortcuts and less on doing hard work.

successful athletes slipping seamlessly into careers in banking and finance owing to their grit and work ethic leaves countless former athletes adrift. After knowing no other life for years, many of the riders I know and respected – cyclists far better than me, with Olympic medals and World Championship titles to their name – have struggled to adjust to life after retiring, ending up homeless, sleeping in their cars, or with depression so severe they take their own lives. The work ethic and ability to endure on the bike rarely map as easily onto other pursuits as young athletes are made to believe, and often the demons that you were trying to exorcise through the sport catch up with you after you’re no longer racing.

positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked another podcast guest, Rhonda Patrick. Her response is on page 7. * Who do you think of when you hear the word “successful”?

on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings. RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked

Endurance athletes perceive less effort and perform better when training and racing cooperatively than they do alone.

Athletic performance isn’t just what you’re physically capable of. It’s what you’re capable of within the context of what your brain is willing to endure for the risk and reward in a given moment.

In the majority of endurance-trained athletes, the AeT corresponds to the point where the blood lactate concentration has risen modestly (1mMol/L) above a baseline reading to a value of about 2mMol/L.