Tri-Tips : V2

May 2025 : Volume 2

Endurance: More than just a pace - It’s a mindset!

When we hear the word endurance, we tend to think of that all-day pace that helps us go the distance, with controlled breathing, a steady heart rate, and smooth cadence. Yet so many athletes treat endurance sports like a sprint, pushing towards that next finish line too hard, too fast, only to find themselves burnt out, injured, or worse - giving up entirely. But I’m not talking about running workouts at the wrong pace (because, of course, none of you have ever done that…right?)

What I mean is: participation in endurance sports should be treated like a marathon, not a sprint (Cue: The Distance by Cake). It’s incredibly easy for athletes to develop tunnel vision - focusing only on the next race, that next finish line, without considering the long-term picture. Imagine this, you signed up for your first Ironman. The training is intense and demanding. It consumes your thoughts daily. You crave that finish line, wanting to get there as quickly as you can. But in that pursuit, you start to make short-sighted decisions that could impact your future involvement in the sport. 

Maybe one day it might look like pushing through a niggle. The next, it’s skipping meals because life was life-ing and you just didn’t have time. Or maybe it’s ignoring your coach’s instructions because you feel like you haven’t done enough. Whatever the scenario, this short-sighted mindset can leave athletes sidelined, wishing they could start over again and do it right the first time. 

So, let’s stop sprinting to that next finish line and start building longevity in sport. Here are 5 key tips Coach Leah recommends implementing to help you do just that:

1. Mindset Shift: Be the Fine Wine

Longevity in sport starts with how you think about yourself and your goals. Instead of treating your athletic journey like a race to the finish, think of yourself like a fine-wine - something that improves and deepens with time. If you rush it and drink the wine too soon, you’ll end up with a product that hasn’t reached its fullest potential. Be the fine wine. Think like fine wine. 

To help foster this mindset shift, Coach Leah encourages athletes to embrace a growth-mindset, where effort and progress is celebrated rather than letting everything hinge on a single race or single outcome. The most successful endurance athletes understand that setbacks and challenges are part of the process - not an endpoint. Shift your focus from short-term gains to long-term development, and you’ll build the foundation for sustainability in sport. Which leads us to the next hot tip…

2. Good Things Take Time

Like anything worthwhile in life, endurance sports require patience and there are no shortcuts to mastery. If you find yourself just starting out or just stepping up into a new distance, comparing yourself to elite amateurs and expecting to be at their level overnight is a recipe for frustration. Building endurance takes an incredible amount of time, experimentation, commitment, and consistency. 

If results came instantly, where would the challenge, and not to mention, FUN, be?! Progress in endurance sports is a gradual process, requiring smart training and a long-term strategy. Work with a certified coach to map out your short-term and long-term goals, creating a plan that prioritizes sustainable improvement without causing burnout or injury. Trust the process, embrace the journey, and enjoy every step along the way!

3. Build Balance: A Game of Give and Take

Long-term success in the endurance world means finding the balance amongst constantly evolving factors, like diet, sleep, stress, daily-habits, training plans, strength and mobility work, family commitments, social life, workload, overall wellness, mental-health, and the list goes on. Sounds overwhelming, right? But just as Rome wasn’t built in a day, you can’t expect to build a perfectly structured routine overnight.

Coach Leah recommends focusing on building small habits over time. Start with one habit, learn what works for your unique needs, and begin to gradually integrate more and implement over time. And here’s the key: balance will never be perfect. Some days, life will force you to adjust. Maybe you miss a workout because family priorities come first. Let it go. Say it with me: Let. It. Go. Focus on the next priority, reset, and move forward. Building balance to create longevity in sport is a game of give and take, and the athlete who embraces that reality will find longevity and enjoyment in the process.

4. Find your Why: The Fuel That Drives You

“Identifying your why will help you find your way.” - Unknown. 

Endurance sports are tough. They challenge your body, your mind, and your resilience. But when the training gets grueling or race day nerves creep in, remembering why you started in the first place can help you put a little joy back into the process. After all, this is supposed to be fun, right?!

Everyone’s Why looks different but it’s what carries us through at the end of the day and brings meaning to the journey. When motivation wavers or obstacles arise, reconnecting with that deeper purpose can reignite your drive.

Coach Leah encourages athletes to take time for reflection by journaling with these prompts:

1. Make a list of people and things you are grateful for and why they matter.

2. What are three things that make you unique?

3. Write about a time you struggled with something. How did you overcome it?

4. If failure wasn’t an option, what would your dream life look like?

You’re why isn’t just about crossing a finish-line-it’s about building a limitless journey that fulfills you, one step, one stroke, one pedal at a time.

5. Keep it Fresh: Stay Inspired & Excited

As endurance athletes, we naturally crave variety, which is probably what drew many of us into endurance sports like triathlon in the first place! Keeping things fresh is essential for long-term enjoyment, and Coach Leah recommends shaking things up with new challenges. Try out a different race format (Aquathlon, anyone?!), step outside your comfort zone (hint-hint, that open water swim is calling your name!), join a new group-ride or master’s swim, or even consider volunteering at a local race. These are all great ways to keep training exciting and they just might spark a new passion that keeps you coming back for more!

So, the next time you catch yourself sprinting to that next finish, take a breath, slow it down, and remind yourself of these game-changing tips. 

Are you ready to build a long-lasting, joy-filled career in sport? Coach Leah is ready to help you do just that - guiding you and cheering you on every step of the way! 

Contact Coach Leah with Limitless Racing and Coaching today: limitlessracingandcoaching@gmail.com.