To Race or Not to Race?
About 6 weeks ago, I found myself looking at the rainbow of colors in my Training Peaks plan. The mix of red (skipped), orange and yellow (half-completed), and green (completed) sessions sent a wave of guilt as I considered what I’d need to do between then and the 240 mile gravel bike I registered for back in January. Despite my initial enthusiasm, my training record was clear: I was burnt out. Although my experience and knowledge in ultra races likely could have gotten me through the ride, I knew that the continued training process probably would have compromised my mental health while also aggravating my patellar tendonitis, so I made the difficult decision to say no.
I’m a firm believer that completing these long events can be a badge of honor. However, I just as strongly believe that saying "no" can be a badge of wisdom and self-knowledge (while also pushing back against our culture of avoiding DNS and DNFs for races). Let me be clear: As an athlete, regardless of what you’ve registered for this season, it is PERFECTLY acceptable to withdraw, adjust your plans, or create an adventure that aligns with your current health, fitness levels, priorities, and values.
As a sport psychologist, I have noticed that the most successful athletes are those who are flexible enough to reassess their commitments and say "no" to events when necessary–even if they’ve already registered for them or have committed to them in one way or another. There's a powerful analogy I often use in my practice: "Be a palm tree." Palm trees survive hurricanes because they are flexible and can bend with the wind. In contrast, rigid trees like oaks often get uprooted during storms. Flexibility, both mental and physical, is essential in sports and life. If we don’t want to get uprooted (or experience a big mental or physical breakdown), we need to learn how to say no.
How to Decide Whether to Race
Here are the circumstances I consider with my athletes (and myself!) when trying to determine whether to pull the parachute and let go of a certain uber long endurance goal:
Physical Readiness
Look your current fitness level square in the eye, taking into account any past or ongoing injuries. Have you been training consistently at a volume that will prepare you for the event? Are you recovering well between workouts? If you are nursing an injury or feeling perpetually fatigued (or burnt out), your body is waving a red flag in your direction, so it’ll be important to listen. Gradual increases in training load are key to training; abruptly jumping into a long-distance event can lead to significant consequences. Not sure whether the decision is wise? Consult with a physical therapist, sport psychologist, or another trusted provider so they can provide you with another perspective if necessary.
Mental Preparedness
Your mental fitness and preparation is just as important as the physical, especially for really long events when setbacks are more of the norm than the exception. Take a moment to reflect on your past experiences with really long days. How did you handle discomfort and fatigue? Are you mentally ready for setbacks or do you find yourself mentally wiped out before your body even feels tired? Think about the weather, how tough the course is, and the support available.
Overall Health and Recovery
To maintain optimal health and ensure full recovery from previous efforts, it's crucial to prioritize your overall health regimen. Keep a close eye on your sleep, nutrition, and hydration routines. When considering participating in an event, make sure it aligns with your athletic aspirations and personal values. The experience should be fulfilling and meaningful, driven by your own goals rather than external pressures.
Support System
Having a solid support system is crucial. Think about the folks around you - friends, family, coaches, and teammates. Chat with them about your goals and worries to get their take. Remember, it's a two-way street. For instance, if a close one is dealing with a serious illness and your training affects your time together, it's okay to put family first.
Time Investment
Training and recovery take up a lot of time. Check out your schedule and commitments to make sure you can juggle them. Do you have enough time to train effectively and recover properly? Can you manage training alongside other responsibilities and commitments?
When to Say No
Despite careful planning, there might be times when saying "no" is the best move. Consider these scenarios:
If you are likely to face long-lasting physical consequences or significant injuries, it is probably too far.
If the effort significantly affects your quality of life post-event, reconsider. This includes mental and emotional well-being.
Participating in an event solely to appease others or because you feel obligated can lead to burnout and resentment. If this is your situation, I suggest letting it go.
If the effort does not align with your values or goals as an athlete, it is okay to say no. As endurance athletes, our next adventure should be a source of joy and growth (and yes, some pain, as well); it shouldn’t be solely an obligation.
When it comes to endurance sports, understanding our limits, goals, and well-being is key. As athletes, there’s nothing wrong with pushing those boundaries–but knowing when to dial it back is equally important if we want to prevent substantial setbacks and maintain our joy in sport. Remember, it's okay to say "no" - listen to your body, stay flexible, and prioritize your well-being.
