Athlete Diary

By: Heidi Harris, RD-N, LD-N, CD-N

What You’ll Learn: In this blog, we will discuss what mental fatigue is in athletes, how to identify mental fatigue, how it effects an athlete’s performance and which lifestyle practices and nutrients to help support overcoming mental fatigue.^‡

We talk a lot about our physical achievements and musculoskeletal system in our Klean Athlete® blogs. What is the one organ that rules over all other parts of our bodies? Let me give you a hint: you’re using it right now, even as you’re reading this blog. That’s right! It’s your brain. We spend so much time talking about the nutrients to help physically support your body, we haven’t spent nearly as much time discussing how to nourish your mental capacity as an athlete. Mental exhaustion, also known as mental fatigue, is a very real thing. I’d be willing to bet most athletes have felt it at some point during their athletic career.^‡  

Mental fatigue is one of those things that is believed to negatively impact overall sporting performance.¹ For this reason, we wanted to discuss what mental fatigue in athletes is, why it occurs and how you can nourish your mental stamina to help you overcome that mental exhaustion the next time you experience it.^‡

What Is Mental Fatigue in Athletes?

Mental fatigue is a psychological state of being that is often a result from demanding cognitive activity that has been associated with negatively impacting an athlete’s physical performance.¹ Mental fatigue has just recently become a more well-known phenomenon, and due to this, it may still be challenging for coaches, trainers and even athletes themselves to identify when mental fatigue is starting to set in and even effect their overall performance. This means, screening for mental fatigue may be challenging. Research has found some key factors to help you when you’re not feeling that into training.^‡

What Does Mental Fatigue Look Like?

First and foremost, mental fatigue has been associated with changes of behavior in athletes.¹ Take note if you start to experience feelings of disengagement, decreased motivation and enthusiasm and increased displays of emotion and even withdrawal. Also watch out for changes in concentration and focus. These changes in concentration may include decreased discipline and attention to detail. If you feel “off your game,” and are missing plays or moves you usually are on-point for, this may be a descriptor of mental fatigue.^1‡

What Causes Mental Fatigue?

The exact causes of mental fatigue in athletes is still not completely determined. However, research has found that there are many factors that may contribute to mental fatigue in athletes. Media engagements (I’m looking at you, social media), or even study and work commitments were found to contribute to mental fatigue.¹

It was also found that athletes who participated in repetitive tasks, over analyzed plays, or spent time over thinking about their specific sport  experienced the onset of mental fatigue.¹ If that’s not enough, environmental factors such as instability at home or even major life changes may affect an athlete’s outlook and personality, potentially making them susceptible to mental fatigue.¹ Be vigilant when you’re not feeling on your a-game. This same research found that mental fatigue may cumulatively build up in the athletic environment.¹

How to Overcome Mental Fatigue with Nutrition

According to the Mayo Clinic, mental fatigue is often associated with occasional stress. One of the best ways to help overcome your mental fatigue is by identifying the root cause of your occasional stress.²

Occasional Stress

If you’re looking for nutrients to help support your neurological health, B Vitamins are a great option to consider. Not only are they metabolic coenzymes in energy-producing pathways, but B Vitamins have supportive roles in tissue integrity, modulation or neurotransmitters and neurological health.³ Our Klean B-Complex is a combination of essential B Vitamins to help support physically active athletes.^‡

Concentration

Mental fatigue has been found in athletes to negatively affect various sport skills of high-level athletes, this includes technical and decision-making skills.⁴ This may be why some athletes may seek to further support their concentration.^‡ Acetyl-l-carnitine is an amino acid that supports the communication between neurons (known as neurotransmission).  This communication is important for memory.^5‡

Alpha-glycerophosphocholine, which from here on out we’re going to refer to it as Alpha-GPC, may support memory and cognitive function because of its role in increasing plasma levels of choline. For this reason, alpha-GPC may help improve neuronal membrane fluidity.⁶ That’s why we designed our Klean Focus to include 1,000mg of acetyl-l-carnitine HCl and 100mg of Alpha-GPC. We understand how important it is to stay focused during your training.^‡

Recovery

Research suggests exercise-induced changes in neurotransmitters, serotonin, dopamine and noradrenaline concentrations may contribute to the onset of fatigue, especially during prolonged exercise.⁷

This same research has found that the amino acids tryptophan, tyrosine and the branched-chain amino acids (BCAA) pass through the blood brain barrier.  Some amino acids can influence neurotransmitter synthesis.⁷

Our Klean Essential Aminos + HMB contains L-Tryptophan amino acid as part of a 3.35 gram amino acid blend and our Klean BCAA + Peak ATP contains a total of 4 grams of BCAA.

Sleep:

It has long been known that sleep plays an important role in a person’s mental state.⁸ After all, I’m sure we’ve all “woken up on the wrong side of the bed.” Now imagine you’ve woken up on the wrong side of the bed and now have to go run a marathon or compete in a soccer tournament. Chances are, your head is not going to be in the game.^‡

Sufficient sleep, especially REM sleep, facilitates the brain’s processing of emotional information. During sleep, the brain is trying to evaluate new thoughts and memories. Sleep support is important for your mental state.^8‡

Our Klean Melatonin provides 3 mg of pure melatonin to help support the body’s sleep-wake cycle.^‡ Want to learn more about why sleep is so important for athletes? Check out my recent sleep blog here.

Taking Steps to Overcome Mental Fatigue in Athletes:

As athletes, we hear repeatedly about resting and recovering our physical bodies, but we haven’t spent much time talking about the real MVP: our brains. We talked about how mental fatigue may occur, what to lookout for and how to help nourish yourself so that the athlete in you may power through and overcome mental fatigue the next time it rears its ugly head! Klean Athlete is here to support you in your athletic journey. Which Klean Athlete® products are you planning on including in your training regime next? ^‡

---

References

1. Russell S, et al. Eur J Sport Sci. 2019 Nov;19(10):1367-1376.
2. Mayo Clinic . Stress Management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
3. Rodriguez NR, et al. J Am Diet Assoc. 2009 Mar;109(3):509-27
4. Sun, H., et al. (2021). PLOS ONE, 16(10), e0258307. https://doi.org/10.1371/journal.pone.0258307
5. Liu J, et al. (2002) Proc. Natl. Acad. Sci. USA. 99:2356-61
6. Johnson EJ, et al. Nutr Neurosci. 2008 Apr;11(2):75-83
7. Meeusen R, et al. Int J Sport Nutr Exerc Metab. 2007 Aug;17 Suppl:S37-46. doi: 10.1123/ijsnem.17.s1.s37. PMID: 18577773.
8. Suni, E., et al. Sleep Foundation. https://www.sleepfoundation.org/mental-health

---

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

By Klean Team sponsored athlete, Lori Russell, MSESS MS RDN LD CPT

Set goals, follow a plan and set yourself up for success during the sun & fun of summer with these 10 training tips.

1. Set Goals – The summer brings sun and fun but if you have fall racing plans or long-term fitness goals, this season needs to be taken seriously. Keep yourself motivated by setting small weekly or monthly goals. These small goals act as stepping stones that help you progress and feel accomplished throughout the season.

2. Follow a Plan – A goal is just a wish without a plan! To follow through with your summer commitments (and not get distracted with sun and fun), stick with a well-designed training plan. Whether you make your own or consult with a professional coach or service, a set training plan will help you stay focused and accountable to your future goals.

3. Adjust Metrics – A hot sun and sweaty skin is fun when you’re chilling on the beach, but it really takes a toll on your workouts. As the weather changes, allow yourself some grace with paces and distances. Perceived effort will be higher in hot, humid conditions and will be a more sustainable way to gauge progress as your body adjusts to the temperature conditions.

4. Optimize Hydration – As temperatures rise, so does your sweat rate. Replenish fluid losses by drinking 8 ounces of water before training and up to 16 ounces every 15 minutes during. Of course, sweat is more than water; it is made up of electrolytes that maintain fluid balance and nerve-muscle function. Go into your training session with less risk of cramping and dehydration by adding Klean Hydration electrolyte mix to your bottles to optimize your hydration strategy.^‡

5. Mix It Up – As the weather turns, you’re bound to see more people outside doing all sorts of activities. Instead of slogging through the same training over and over, add some variety! Cross training won’t just boost fitness by working different muscle groups. There’s a chance it will significantly boost your level of enjoyment when it comes to adhering to your fitness goals. Try adding 1-2 sessions a week of a totally new activity such roller blading, rowing, hiking or even pickleball to boost your fun and fitness!

6. Add Adventure – Pounding the pavement in the blazing sun can be draining and zap your focus and motivation. Instead, challenge yourself by taking your route off road with trail running, mountain biking, hiking, etc. Off-road routes require more focus to navigate tricky trails filled with roots and rocks.

7. Fuel the Effort – Increased rate of exertion is more than just a sensation; it requires additional metabolic activity meaning your body depletes carbohydrate (energy) stores at a higher rate than you were used to during colder months. Avoid a summer training bonk by increasing your calorie and carbohydrate intake before and during training sessions. Aim for 1 gram of carbohydrate per kilogram of body weight an hour before training and 30-90 grams every hour of training.

8. Pack & Stash – You’ll start to see performances and recovery times diminish at a faster rate in the heat without proper hydration and fuel. ‘Not wanting to carry extra’ is the main reason athletes skip this crucial step, but don’t let that excuse hold you back. Preview your route ahead of time if possible and drop water bottles and gels at predetermined spots along the way.

9. Running a loop – especially one that passes a drinking fountain or your own house, will make fueling much easier to accomplish.

10. Eat to Energize – Heat can make us athletes feel sluggish and slow. Overcome this with a diet that supports hydration and cooling with plenty of water rich fruits and vegetables. Crisp salads, fresh juices, gazpachos and smoothies are all meals that will keep you feeling energized in the heat while also supporting the high nutrition needs of athletes.

---

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

By Klean Team Sponsored Athlete Lisa Roberts

How many of us look at our weaknesses and try to ignore them, hide them or pretend they don’t exist? It’s so much easier and more fun to do what we’re good at all the time. But what if we turned that around to fully acknowledge what our weaknesses are, bring them to the forefront and use them to make us better? And dare I say, DO THEM MORE!

Nobody excels at EVERYTHING! There’s no point in spending time trying to. When you take that first step to identify and acknowledge what your weakness is, fully embrace it. Welcome it. Accept it. Break it down into smaller pieces, if you can. It might not be as overwhelming an issue as you originally thought. When we take the time to identify it, we can start to quantify it and it becomes less vague and insurmountable. There may be times when we need to seek specific help for a weakness and once you know what it is you can take steps to address it. If that’s the case, seek that help.

Don’t be afraid of your weakness; it doesn’t define who you are. Lean into it. Do more of it! For example, I’ve never been a great triathlon swimmer. For many years I tried to ignore it, often becoming so frustrated that I would skip sessions or stop doing it, worrying that I couldn’t hit the times I wanted. I sought help about it and got it from many. But only when I was completely honest with myself and acknowledged that it wasn’t only the sub-par swimming, but also that I was afraid of being embarrassed by it, that I finally let go and started to enjoy swimming again.

And you know what? I started swimming more because I was no longer afraid of being embarrassed. Yes, I got a little faster as a result, BUT I was so much happier overall that it spilled over into my daily life, my cycling, my running and even my relationships improved. 

So, acknowledge your weakness, own it and then lean into it, because what good does it do to pretend it’s not there? 

The potential for improvement by acknowledging and embracing your weaknesses is far greater than the weakness itself. Once you regularly do this honest internal assessment, the possibilities of where you can take your newly found self-awareness is limitless! I challenge you to take a few minutes to think about a weakness that might be holding you back somewhere. Do you procrastinate? Are you not making your health or nutrition a priority? Do you struggle to ride your bike up a steep hill ? Are you clumsy while trying to run a technical trail? Whatever it is, find it, acknowledge it, embrace it and then challenge yourself to accept it. 

You’ll be stronger for it!

---

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

By: Klean Team Member David Ross

Why Bodybuilding?
I get asked this a lot. I was a competitive powerlifter for over ten years. All I focused on was getting stronger and staying healthy. I never wanted to be the guy who looked so big that you confused him for a parade balloon that escaped. I respected bodybuilders. They push themselves in ways that didn’t make sense to me, but I preferred being strong and eating ice cream without feeling guilty. Once I got older, despite the mobility work, I found the heavy weights becoming more and more taxing on my body. If I’m completely honest, there was an inkling of jealousy as well. While I had told myself I didn’t care about the aesthetics, I would find myself becoming discouraged when I saw bodybuilders in the gym that despite weighing 20lbs less than I did, and not being able to come close to the weight I lifted, looked far bigger and stronger than I did. Having people compare me became a little disheartening. So, when the weights started hurting a little more, I let my ego get the better of me and decided that maybe I’d try this bodybuilding thing out. How hard could it be?

Turns out, it’s much harder than I thought! Bodybuilding is not what my meathead powerlifting brain thought. I was out of my element. Fortunately, I had made bodybuilding friends in the gym and through my career with Klean Athlete, I had professional relationships to help me grow in this new venture.
For a year, I spent my time better understanding the intricacies of bodybuilding, worked through highly recommended programming, and in late 2022 I decided it was time for me to go all in and do a show. Even in my year of preparation, talking to those “in the game” and doing as much research as possible, I was still not fully prepared for the nuances of prepping for my first show.

Mind Games
Bodybuilding forced me to completely rethink how I approached my lifting and diet. As an advocate for lifting heavy and eating healthy while maintaining the ability to enjoy the food at social gatherings or the occasional sweet treat, I had to accept the fact that bodybuilding is NOT healthy. This is not to say that you can’t be healthy lifting like a bodybuilder and eating responsibly, but going into show prep you are doing your best to completely deplete yourself of body fat, including some essential body fat while maintaining as much muscle mass as you can. When a bodybuilder is on stage they are at their weakest and most vulnerable state. I had become accustomed to pushing my body harder and harder while I reduced calories throughout the 20-week process.

The Diet
Currently, I am closing in on my eighth week of prep. While I am becoming more accustomed to the diet, transitioning to it was difficult because it is very limiting. Every meal is planned and accounted for. Every meal serves a specific purpose. While I miss the variety and ability to make changes to my diet as I see fit, I do have to admit the perks of eating this way have been noticeable. For example, 2 hours before every workout I eat 90-120g of cream of rice. If you’re anything like me you’re saying, 1) who eats just cream of rice and/or 2) why not just eat oatmeal or some other form of carbohydrates for energy? The easy answer is that I am getting more carbs in a smaller serving. It’s easier to get down and provides energy for hours. With the intensity of bodybuilding training, you are depleting your glycogen stores rapidly so getting in a high amount of carbohydrates that are easy on your stomach and sustain you is highly beneficial. I also I notice during my workouts that my muscles look fuller, and more “pumped” during training.
I’ve also come to love the small “treats” on my training days. I’ve come to love my 20 minutes before workout snack of a certain treat made of puffed rice cereal and marshmallows. Again, much like the cream of rice, you may ask, “why?” Well, it’s an easily digestible source of carbs that your body can make quick use of. These treats aren’t just delicious, they’re not only a staple of bodybuilders. Many pro and collegiate fueling stations have these snacks available as a quick source of energy!
It hasn’t been all treats though. My proteins are limited to three low-fat sources (Egg whites, chicken breast and lean ground beef). Other than the aforementioned carb sources, the only other carbohydrates I eat are white rice and potatoes. Eating such similar foods day in and day out, 6 meals a day can become tiresome. I’ve definitely had bouts of flavor fatigue, and there have been more than a few occasions I have had to eat a meal during a meeting. Thankfully, I have a team cheering me on during this whole process and humoring me, even if I need a meal during a meeting.

The Training
The training has also changed drastically for me. Powerlifting made sense to me. The goal was to move the weight from point A to point B. There was technique involved, varied training stimuli and recovery bases movements but mostly, it was about moving that weight. Bodybuilding doesn’t really care about the weight you move. In fact, a lot of bodybuilding is making lighter weights feel as heavy as possible.
Here’s an example. To get a good strong bench press when powerlifting you need to dig your traps into the bench. Keep your lats tight and locked in. Have a slight arch and then drive your legs while maintaining shoulder and glute contact with the bench. Then we aim for the area that gives us the least range of motion, so we don’t waste excess energy. This quick overview of the technique and execution for a bench press illustrates the goals for powerlifting but I quickly discovered that bodybuilding goals are entirely different.
The coach I’m working with looked at my normal bench press and explained that the goal was not to be as strong as possible. It was about trying to create the most mechanical tension that we could on the pecs. I’m now doing my best to increase my range of motion so that the muscle fibers get greater stimulus. I’ve taken away my leg drive and arch so that more stress is placed on my chest. My bench press is no longer a full-body movement, but focused on it as chest-centric as possible.
Another big change in my lifting is controlling the tempo of my lifts. Instead of just controlling the eccentric (the negative portion of the lift) I am now allowing the eccentric to take up to 5 seconds to create a greater stimulus. This coupled with certain intensification techniques like rest-pause sets, drop sets, isometric holds and so on, allow me to create more mechanical tension without increasing my volume too much.

12 More Weeks
It’s just 12 weeks out from my show. With tanning sessions and posing sessions are booked it becomes more real that I’m really doing this. My diet is getting more locked in as we look to shed another 10-15 pounds in the next 8 weeks. So much of this experience has been so different from my normal training, but I can honestly say I’m enjoying it and the changes I am seeing. This is just the beginning. I know it’s going to get tougher as we dial in, but I can’t wait to see how my first show goes and share even more about what I learn from this process.

---

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

By: Klean Team Sponsored Run Coach & Athlete Stacey Gross

The days are getting longer, and the weather is starting to feel more like spring every day which means it’s time to get outside to train.

Whether you took the winter off to rest from the fall race season or your focus was base building indoors, here are a few tips for how you can transition to training outdoors.

Start small.
It is always so tempting to push the pace and distance during your first few runs outside. You are excited and the sunshine on your skin feels good after months of indoor gym workouts. But it’s important to remember to slowly increase the intensity of your workouts to avoid getting injured.

Keep your runs at an easy conversational pace and depending on your goal, gradually increase your weekly mileage. After a few weeks of easy runs, start to introduce some speed by adding strides at the end of your run. Strides will help you run more efficiently and improve your running form. They are a great way to prepare the body for higher-intensity workouts.

Run for time.
Training outside may feel overwhelming especially if you have a specific distance goal that you are working towards. To make it feel more manageable, start out with time-based runs. Your body does not know the number of miles that its covering but it does know the amount of time that you are spending on your feet. As run time increases, the more your body is going to need to help you feel strong from start to finish- this includes nutrition before, during and after your run.

Be aware of your surroundings.
When you are training inside you are able to control the environment. As you transition to outdoor training there are a few things you need to remember to ensure that you are safe.

• Run against traffic NOT with traffic
• Wear bright colors or lights if running in the dark
• Keep distractions minimal (lower music volume and limit looking at your phone)
• Watch the road/sidewalk ahead of you to avoid falling or stepping on something
• Let someone know your planned route and do not post it ahead of time on social media

Have a positive mindset.
If you find yourself feeling frustrated after your first few outdoor workouts, remember that every week you are going to get stronger and they will start to feel easier.

Remember that you GET to work out every day and that you do not HAVE to.

---

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

By Sponsored Team & Friends of QT2 Training Systems
With warmer months behind us and winter in full effect, ‘tis the season for hot and humid indoor training, when hydration is furthest from our minds — yet it’s paramount to our physical fitness. Hydration dictates how we train, recover and feel throughout the day! Here are some tips and tricks to keep you at your best, and not let dehydration put a damper on your training!

 

1. First, how do you assess your hydration status? Use WUT! You may be dehydrated if two or more of the markers below are present.
   Weight – a stable day-to-day body weight (within 1%) is not maintained (unless specifically trying to lose weight)
   Urine – darkened first morning urine or a reduction in daily urination frequency
   Thirst – craving fluids or dry mouth

2. Research has shown that drinking on a schedule (vs. drinking to thirst) is optimal in most situations, including longer-duration activities (>90 minutes) — particularly in heat, higher-intensity training with high sweat rates, and training for which performance is a concern. Drinking to thirst may be sufficient in short-duration exercise (<60 minutes), training in cooler conditions, and for lower-intensity training.


3. Determining an appropriate drinking schedule to ensure proper hydration during training is an important step for athletes. Common sweat rates range from 1-4 lbs/hr. Weighing yourself before and after training to get a sense of your loss is a good starting point. You may also consider doing a formal sweat test (which is included in our partner The Core Diet’s Race Fueling Plans). Sweat tests involve a simple protocol and can be done at home.


4. Sweat contains not only water, but electrolytes such as sodium, potassium and magnesium. For this reason, sports drinks (vs. plain water) are optimal for hydration during training. In addition, while hydration and fueling are two separate entities, sports drinks can serve both purposes, providing fluid as well as electrolyte and carbohydrate repletion. For longer-duration, performance-minded training, look for a sports drink that contains 40-50 grams of carbohydrates and 500-600 mg of sodium per 24-oz bottle. Klean Hydration is an example of a product that meets these guidelines.


5. Think of hydration, not just during training, but also pre-training and post-training.
   
   
   
   • Pre-training:
     
     
     
     • 2-3 hours before training – drink 16-24 oz of fluid
     
     
     • 30 minutes before training – drink 8 oz of fluid
     
     
     • good choices include water with a dash of salt or an added electrolyte capsule such as Klean Electrolytes, salted watery fruits and vegetables (watermelon, salted tomatoes), sports drink
     
     
     
     
   
   
   
   
   
   
   • Immediately after training:
     
     
     
     • drink at least 16 oz for each pound lost during training
     
     
     • good choices include post-training recovery drink (carbohydrate + protein-based drink with added electrolytes), salted watery fruits and vegetables, water with a dash of salt or an added electrolyte tablet
     
     
     
     
   
   
   
   


6. And finally, don’t forget about the rest of the day, besides pre-, post- and during training hydration! A good goal for daily fluid intake is to drink half of your body weight (lbs) in ounces each day, in addition to what you drink to replace training losses. For example, a 140-lb female should drink 70 oz of fluid per day, on top of fluid taken during training and recovery to replace sweat loss.

Remember: Hydration is a controllable and easy way to stay on the path to peak performance!

---

 

This year we have all faced challenges, controlling what I can and keeping a routine on and off the bike has been incredibly important to me. My commitment to my sport, community and my values is as strong as ever. Even though racing has been shut down, I’m making the most of this time to get in solid, hard training sessions that have been, quite honestly, making me feel very uncomfortable. These workouts include spending two to three days in the gym, and five days a week on the bike, oftentimes double days. Therefore, fueling properly is essential, from my daily diet to nutritional supplements aiding before, during and after my workouts.

 

I’ve been fortunate to be partnered and sponsored by Klean Athlete going on 3 years now. They continue to deliver NSF Certified For Sport^® nutritional supplements that meet the demands of my high-intensity training routine. On a regular basis, I take Klean D, Multivitamin, SR-Beta-Alanine and Creatine. During training, Endurance and Hydration are key. After workouts I will sometimes mix the Vanilla Isolate and a half scoop of the Recovery. I’ve enjoyed making recovery ice pops to help me cool down and recover after an intense session. Super & simple, I blend fruit and vanilla whey into a smoothie and pour into an ice pop container. Stick it in the freezer and they’ll be ready to enjoy after the next workout! I’ve also used several of the great recipes Klean shares from their community of athletes, dietitians and nutritionists. If you’re looking for some tips, click here.^‡

If you’re looking to improve your breakfast, or just need a change of pace, this is my absolute go-to favorite breakfast:
Overnight Oats
INGREDIENTS

• 1 cup of oats


• 1 teaspoon of chia seeds


• 1 scoop of Klean Vanilla Whey Protein


• Unsweetened vanilla almond milk (pour until above oats)


• Most importantly stir everything


• Optional: On top of oats add a spoonful of yogurt; tiny slices of strawberries, blueberries and/or apples; or even PB powder. You can get as creative as possible!

These past few months have been challenging for sure, but my sights are still set on representing Team USA at the Tokyo 2020 Olympic Games (moved to July 23-August 8, 2021). Not only would it be the pinnacle of my athletic career, but also a great platform to continue to inspire others. I greatly appreciate the support from USA Cycling and Team Novo Nordisk, and partnerships with companies like Klean Athlete.

---

You can follow Mandy on Twitter, Facebook and Instagram.
Twitter: www.twitter.com/MandyMarquardt
Instagram: www.instagram.com/MandyMarquardt
Facebook: www.facebook.com/mandymarquardtcycling/

It seems counterintuitive, doesn’t it? But if you really think about it from a perspective of trying to achieve your best each and every day, a disciplined approach is the only way to freedom. Freedom can embody whatever it is you are trying to achieve; it can be more free time, a better job or a personal best at your next event.

I haven’t read the Jocko Willink book on this topic, but after seeing the “Discipline Equals Freedom” quote a few weeks ago it spoke to me. I often get asked what my daily routine is or how much training I do each week­, especially while I split my time between running my business and racing professionally. Several years ago, I was constantly asked how I had time to fit it all in. I was pretty blunt about saying I had my days scheduled, learned how long tasks really took to complete and budgeted time accordingly. I didn’t do it perfectly all the time, but when I did life was a lot less stressful and I was happier and healthier.

But with that discipline in scheduling my day, there was also a component of the day that wasn’t scheduled: the free time to do the floating things or take other things on board. So by having non-negotiable structured time to buckle down and get things done, I had the freedom to have other parts of my day to explore other options.

After becoming a full-time professional several years ago, I felt first-hand what it was like to be caught with my hand in the “undisciplined cookie jar.” Sure, I had more flexibility to get workouts in and recover in between, but without the structure of an office life it was very easy to waste entirely too much time on unimportant things. So I quickly set my daily schedule of arriving to the pool at a precise time or heading out the door for a bike or run. And when I stuck to that, I noticed I was less stressed, more focused and had more time for exploration.

Setting the alarm for the morning, going to bed early, arriving on time or sticking to a time budget are relatively easy ways to be disciplined. What becomes difficult for many is saying NO. Too often we try to do it all, not wanting to miss an opportunity or having FOMO. We have to be willing to let some things pass by in order to stay focused on our path.

How can we start to get freedom from discipline?

• It starts by planning out your day, starting with the “bigger picture” items first. These could be your training, a book you’re writing or a project. Know how long it takes you to accomplish certain tasks associated with these items and GET. IT. DONE.


• Get up fairly early to utilize quiet time in the morning. This means going to bed at a reasonable hour. Pro tip: Use Klean Melatonin if you need help to get to sleep at first.^‡


• Learn how to say no to people, events or time-wasters (ahem, social media!).


• Learn to be polite but firm when faced with people that have the potential to use a lot of your time.


• Identify “time warp tasks” like checking email or making phone calls, and either schedule these into the day or put time limits on how long you’ll do them.


• Don’t be too rigid in your scheduling; you’ll need to leave room for error or unforeseen circumstances.

My hope is if you start to take a more disciplined approach to everyday life you’ll find you’ll actually have more freedom to achieve! You’ll feel less “busy” and more focused, clear, present and determined.

---

You can follow Lisa on
Facebook: https://www.facebook.com/lisa.ribes
Twitter: https://twitter.com/lisarobertstri
Instagram: https://www.instagram.com/run_jedi_run/

 

I went into the Spartan^® World Championships without too many expectations. It was my first time in Tahoe at Squaw Valley and I knew there were going to be a lot of unbelievable athletes toeing the line. I did as much as I could to prepare and I just wanted to go out, do my best, and see where that landed me in the world. All the prepping could not have prepared me for what Mother Nature decided to throw at us; nonetheless, I controlled what I could and just went in with a never give up mindset, which carried me over that finish line.

The week before World Championships, it snowed in Tahoe. As the week continued, the sun came back out and the Friday before the race, it was a beautiful 75 degrees! I brought clothes for all temperatures, knowing that it was possible to get snow, rain or sun. That Friday, my husband and I went for a nice warm-up jog on the beautiful mountains overlooking Lake Tahoe. My goal was to shake out my legs from travel, as well as get a little more acclimated to the altitude. Saturday, the weather started to change and rain/snow was predicted in the forecast. We decided to get in an early morning workout to test out my race gear for Sunday’s race, knowing snow was in the forecast. I felt pretty good physically and mentally, feeling like I was ready for my best performance of the year.

Then the snow hit! Saturday night it snowed about a foot. I had my snow outfit ready. The race was scheduled to start at 9 a.m., so we packed the car and got on the road around 7 or 7:30. Just minutes into the drive, we got the announcement that the start time was delayed 2 hours. The course tape needed to be uncovered from the snow and they needed to make sure the obstacles were still intact! Okay, back to the Airbnb we went. Now, this may have really disrupted some people mentally, but with my US National Team background, I have been through these types of situations many times. We always used to say, “Expect the unexpected.” I wasn’t fazed. Time to go relax and re-manage my pre-race fuel. We get the announcement that the swim is out — I am thrilled! Not because I don’t like to swim (I was on the swim team as a kid and I had been practicing!) but because I’m small and my body does not do well in the cold, especially when wet. In the back of my mind, I was so worried about not being able to warm up my hands and toes after a cold swim.

It probably was no more than an hour later that they put the swim back in! Expect the unexpected. Okay, mentally, get yourself ready and suck it up. And use your race plan. Take off the top layers and put them back on after to stay warm. And pray that it works!

Honestly, I was a little nervous. I never used to get nervous for field hockey games — even at the Olympics. But Spartans always make me a little anxious. I think part of it is the team sport vs. individual sport aspect. I think some of it is the fact that I played field hockey for almost 20 years of my life, and I’ve been doing Spartan for 2. There are always just more unknown factors. But once the race starts, I just race my race and do my best. I don’t worry about anyone else or what place I’m in. If I put it all out there, good things seem to happen.

Here we go! We’re lined up with the best of the best. I may not know everyone personally, but I know almost every name of those standing next to me. I am in awe, but also love the challenge. Off we go! I start in the middle of the pack and we start climbing the mountain! The first 3-4 miles are straight to the top! I felt like I was in about 40th position for the majority of this climb, but I knew how much was ahead and my strength is steadiness and the obstacles. I just kept going, taking a peek at the amazing snow-covered view every now and then! I mean you gotta enjoy what you are doing, too, and I love the beauty of what God has given us in this world!

Back to the race … I get to the top to a plethora of obstacles. Reaching the top, I immediately saw my husband smiling, cheering and videoing (anyone that follows me and/or him knows he is husband of the year for his videoing at races!!!) After a quick bucket carry up and down, spear throw was shortly after. I knew this would be a game changer for a lot of people. Not only is it consistently one of the toughest obstacles in Spartan, but if you failed it here, you had to do burpees in the cold snow/mud, getting you cold before you even hit the water obstacles. Fortunately, I nailed it!! I felt really good after that and took off towards the next round of obstacles. The next big game changer was the Ape Hanger. Basically, you had to get into some freezing water and climb a frozen rope up to a metal rope ladder set of monkey bars. You had no choice but to get your bottom half wet. That was cold! A lot of people struggled to get up the rope, and if you accomplished that, the monkey bars were cold and long. I wanted so badly to not fail any obstacles, so I muscled my way up to the monkey bars and started across. A little over halfway, my arms were getting so tired. I knew that if I fell, I would get completely soaked and I would still have to do the penalty loop. Plus, I still had my layers on, which would also get soaked. Mentally, I knew that would put me in a hole, so I summoned every ounce of energy I still had (we are at mile 4 mind you) and rung the bell! I still had to jump back down to the water and climb out (brrrr), but I could do it right at the end and controlled. I know this obstacle made a big difference in my race.

A few more obstacles, now a little wet and cold, I arrived at the sand bag carry. I had no idea going into it that it would be a double sandbag. (WC Rookie!) I awkwardly grabbed two bags totaling 80 lbs. (not far off from my own weight!) and started down the hill. That was hard, but I managed. With wobbly, cold legs, I now had to head back UP the hill. After about 20 steps, my legs would no longer take me any further. Uh-oh. I put the bags down and rested for a few seconds. Okay, let’s try this again … 20 more steps and stuck. I continued this pattern about 5-6 times until I reached the top (maybe 100 yards). I knew that wasn’t very fast, but I made it!! Mission accomplished — for now!

Right around the corner, the swim was waiting for me! I wanted to attack the swim. Just go hard and get it over with. Limit the amount of time I had to think or suffer through it. As I stripped my top layers, one of my best Spartan friends approached the swim, crying and visibly shaken. She is such a good racer and I didn’t want her to quit or be scared, so I gave her some words of encouragement. (Something along the lines of: You are not quitting! Come on! Let’s go! You are coming with me! Follow me!!) Okay, maybe I yelled at her a bit and pushed her down the hill to the water, too.

But I wasn’t going to let her give up mentally because I knew she was physically capable. I jumped in that water and swam like my life depended on it! (Turns out I put in the 6th-fastest swim of the entire female elite field!!) And my friend made it through, too. (She ended up beating me, finishing top 20 in the end!) **Quick thank you to all of the volunteers at the swim who cheered and encouraged us! It was super helpful and very much appreciated!**

Now that the swim was over, it was time for me to get moving! The next couple miles were pretty much a run down the hill. It was going to be key for me to get warm. My body was cold: my legs, knees, fingers, bones. Slowly, my feet and toes warmed up a little. My legs, my upper body followed. My knees and my fingers didn’t bode as well. I had special OCR gloves that are neoprene and helped so much though. (I wouldn’t have made any more obstacles if it wasn’t for them!) There is a little slit in the gloves to get your hands out, and I kept just trying to blow my hot breath into them to warm my hands. It helped some, but I couldn’t quite get them warm enough by the bottom of the mountain. Enter Monkey in the Middle (twister x 2, monkey bars, twister x 2). I was super excited about this obstacle going in, but unfortunately my hands were just too cold. I could barely even start it, so I just dropped and went straight to burpees to save my strength and time.

Then back up the mountain we went. This time only halfway! This part of the race was brutal though. I was exhausted. I just kept telling myself to put one foot in front of the other, and I knew there was nothing that could make me quit at this point. I had no idea what place I was in, but I would finish and that was really all I cared about at this point. I did well on any obstacles in my way, until I got to the Stairway to Heaven (you have to jump up to some rock climbing holds and then climb over a few wooden boards before going down the other side). I jumped, I grabbed the hold, and then I hung. My fingers just didn’t feel strong enough to pull and reach for the next hold. They were stuck. I did this 3 or 4 times before deciding I better just start on burpees. (My only other set before the finish!)

Back down on the final descent. I knew I was almost there (at least I thought I was!) My knees were aching and it was painful pounding down the mountain. I got passed by multiple people during this descent. Disappointing, but I was doing all I could do. I kept trying to warm my fingers up more and more, knowing there was a gauntlet of obstacles at the bottom that could still have a big impact on the race.

Sand bag, Beater (like monkey bars with some of that spin/turn), Tire flip, A-frame and Hercules (or Herc) Hoist. Reaching the parking lot and seeing my husband and all the fans gave me some motivation and determination. The sandbag was still super tough for me, but I knew I would get all of the final obstacles. There were quite a few other elite females right in front or behind me at this point, so it was an exciting race to the finish. Neck and neck with another Spartan friend, I was leading her by maybe 5-10 seconds going into Herc Hoist. The bag was so wet and heavy, the rope was slick, I was pulling with my whole body and it was all I could do to get it up without dropping it. She got it slightly faster than me and I saw her running to the finish just before me. I somehow found my sprinting legs to dart to the finish … but I clocked in just 2 seconds behind her. Tough. But one of the best parts was being greeted with one of the biggest hugs imaginable, but my competitor, but also my friend. With cheers from more Spartan friends just off to the side and my husband with a proud, encouraging smile on his face — I had made it! I had no idea what place I finished, and at that point, I really didn’t care!

It was one of the hardest, most challenging races that I’ve ever done, but I knew toughness was never something I lacked. I’ve been through some grueling training over the years with field hockey, including hours on end with the Navy SEALs. I’ve been through so many things that were meant to break me, so I knew this race wouldn’t be the first. Still, it is up there with one of the most physically and mentally demanding things I’ve ever done.

There were many times during that race that I told myself I am taking the next year off from this sport! I was in pain every step after the swim. No matter how much it hurt, I wasn’t going to quit because I knew I could happily embrace a break afterwards! I was miserable at times. Not quite at the point of tears (which I saw a lot of throughout that race). And yes, I do this for fun. But World Championships should be hard. I knew they would be hard. I mentally prepared to be in pain and to handle it. I am proud of how I did. I only missed 2 obstacles, which is a lot fewer than most of the field. I am proud of my swim. I am proud of my resilience. I learned a lot about the sport and my weaknesses. It was crushing and empowering at the same time. It definitely gives me fuel to get better — but also put things into perspective on how much room I have to grow.

At the end of the day, the main reason I race is because it makes me better. It challenges me to push myself past limits I never knew I could break. It makes me work harder and makes me strive to be a better version of myself (on and off the course). Plus, I have made so many great friends in just the couple years I’ve been racing. I am thankful for like-minded, strong women who are constantly cheering each other on. It is so special and I love being a part of it!

---

You can follow Michelle Kasold on:
Facebook: https://www.facebook.com/michellekasold/
Instagram: https://www.instagram.com/mkasold18/
Twitter: https://twitter.com/mkasold18
Website: http://mkasold18.blogspot.com/

All registered and unregistered trademarks are property of their respective owners and used without permission.