Humango AI

Carbohydrates are the backbone of endurance performance, but the right amount varies based on body type, effort, and event duration. The key is consistency—drip-feed your system early and often to maintain steady energy. For example, if your target is 60g of carbs per hour, breaking it into 10g every 10 minutes can help sustain performance. How do you approach race-day fueling? Let’s discuss!

?? Mental Toughness: Your Secret Weapon on Race Day ?? Training your body is one thing, but have you trained your mind? When fatigue hits, doubts creep in, and the finish line feels a lifetime away, mental toughness is what keeps you moving. ?? How to Build It: ? Train for discomfort. Push through tough workouts—those are your mental reps. If you can suffer in training, you can suffer on race day. ? Control the controllables. Weather sucks? Course is harder than expected? Focus on your effort, your pace, your mindset—not what you can’t change. ? Positive self-talk. That voice in your head matters. Would you tell a friend they’re failing? No? Then don’t do it to yourself. Replace doubt with, “I’ve trained for this. I am strong. I will finish.” ? Break it down. Thinking about the full race distance can be overwhelming. Instead, tell yourself: “Just get to the next aid station,” “Make it to the next mile marker,” or even “One more step.” ? Visualize success. Before race day, see yourself pushing through the tough moments and crossing that finish line. Your brain will follow the script you’ve already written. Pro tip: Physical strength gets you to the start line. Mental strength gets you to the finish. Train both. ??

?? Your toughest critic? Probably you. It’s easy to get stuck in our own heads, focusing on one tough day, one bad workout, or one missed session. But success isn’t built in a day, a week, or even a month—it’s the long game. Stepping back and seeing the full picture—the months and years of progress, the ups and downs, the lessons learned—helps us move forward without getting trapped in self-criticism. How do you quiet your inner critic and stay focused on long-term growth? Drop your thoughts below! ??

Success on race day starts long before the starting line. Every workout is an opportunity to refine your approach—your bike setup, position, hydration, and nutrition all play a role in your performance. Take the time now to test, adjust, and perfect your strategy. How do you prepare for race day? Let’s hear your insights! ??

??♂? Transition: The Free Speed Most Athletes Ignore You spend months training for race day, but are you giving your transitions the same attention? A slow, sloppy T1 or T2 can cost you minutes, while a well-executed one is basically free speed. ? T1 – Swim to Bike: - Know the course—how long is the run from the water to your bike? If it’s long, learn to strip your wetsuit on the move. - Set up your gear in the exact order you’ll put it on. Helmet first, sunglasses, shoes—no fumbling. - Running mount or stop-and-clip-in? Practice whichever method is fastest AND safest for you. ? T2 – Bike to Run: - Dismount smoothly—practicing a flying dismount can shave seconds off your time. - Keep it simple: Rack bike, helmet off, shoes on, grab your race belt and GO. - If it’s a hot race, have a pre-filled handheld bottle to sip while you settle into pace. Pro tip: A well-planned transition should feel automatic, not chaotic. Practice under pressure so that on race day, you’re on autopilot. Your future self will thank you.

?? Missed a training day? It’s not the end of the world. ?? Early in Ruth Edwards' career, skipping a session felt like failure—but over time, she learned to zoom out and see the big picture. Consistency matters, but so does self-compassion. Listening to your body, understanding the why behind a missed workout (hormones, recovery, sleep, stress), and using data rationally—not emotionally—can help you stay on track without unnecessary guilt. How do you balance pushing through and knowing when to rest? Let’s talk about it in the comments! ??

??♂? Your Bike Can Make or Break Your Race ??♂? Your bike isn’t just “a bike”—it’s your weapon of choice on race day. And if you pick the wrong one, you’re setting yourself up for unnecessary suffering. ? Course matters. TT bikes are built for flat, fast courses—but take one on a hilly, technical route, and you’re fighting your own equipment. A road bike with clip-ins might be a smarter choice for rolling terrain or tricky descents. ? Fit matters. A bike that’s fast but uncomfortable won’t do you any favors. If you’re constantly shifting positions to relieve pressure, you’re losing power. Dial in your fit early and make sure you can stay aero comfortably. ? Gear matters. Running the wrong gearing can turn a climb into a death march. Make sure you have the right cassette and chainring setup for the course profile—because grinding a too-big gear up a steep hill is not “training strength,” it’s just suffering. ? Tires matter. Tires at the right pressure improve grip and comfort, especially on rougher roads. Don’t just pump them to max PSI and call it good—learn what works best for your race conditions. Bottom line? The best bike for race day isn’t the most expensive one—it’s the one best suited to you and the course.

Success is rarely instant—it's the result of consistent effort, patience, and belief in the process. Every small win, whether it’s hitting a new PR, sticking to your plan on a tough day, or simply showing up, plays a vital role in shaping the bigger picture. These seemingly minor victories are the foundation of long-term progress and the stepping stones toward becoming your best self. So, embrace each step, celebrate every milestone, and trust that the journey is leading you to something incredible Ready to commit to the process and unlock your potential? Let’s go! ?? https://lnkd.in/dBfvQnm

?? The secret to success? Consistency, self-awareness, and maybe a little bit of anger. ?? For Daniela Ryf, staying consistent with training, surrounding herself with the right people, and truly listening to her body and emotions have been game-changers. Some days, pushing hard felt impossible—but on the days she was angry? She crushed it. ?? Her coach even called her "Angry Bird" because of how focused (and fired up) she looked in training. What emotions fuel your best performances? Do you train better when you’re calm, determined, or maybe a little angry? Let’s hear it in the comments! ??

Indoor training doesn’t have to feel like watching paint dry. A few small tweaks can turn your training space into a place where you actually want to be. Here’s how: - Join a group ride or live workout – Shared suffering = better suffering. - Mix up your workouts – Intervals, endurance, or a "friendly" race keeps it spicy. - Entertainment is key – Music, podcasts, Netflix… whatever keeps you engaged. - Gamify your ride – Virtual races, leaderboards, or just trying to beat yesterday’s effort. - Set mini-goals – Break the session into chunks so it doesn’t feel like an eternity. What’s your go-to trick for making indoor training more bearable?