From Burnout to Breakthrough: Lessons from an endurance athlete
Endurance sports (running, cycling, swimming) are as much a test of mental fortitude as they are of physical preparedness. But what happens when your own training and nutrition become your biggest obstacle? That was the story of Coach Piera at P2A Breve in 2023. Fast forward two years, and her experience at the 2025 edition was a complete 180. This isn't just about two different race days; its application of mindset shifts, fuelling properly, and finally understanding that less can truly be more.
The P2A Breve is a 45 km cycling race that is part of the larger Paris to Ancaster (P2A) event held in Ontario. Inspired by the famous Paris-Roubaix race in France, the P2A has become a popular spring training event for cyclists, particularly those who enjoy gravel riding.
P2A Breve 2023: A Recipe for Burnout
“I entered this race in terrible physical condition. For many, many years prior to this day I was addicted to exercise, which meant I lived to exercise rather than living to exercise for my wellbeing. This looked liked multiple workouts per day, strength training and cycling. I also have had a very dysfunctional relationship with food since my late teens. In the year leading up to this particular time I was going to lift class three times per week, and cycling everyday. Then to that schedule, I added an Olympic Lifting class and an online strength training program that just became available at Jolt. If I went out for a multiple hour long bike ride, I would still go to my strength training class that day.
Was I fuelling properly for this level of activity? I thought I was! I ate plenty of good quality protein (165g, way too much for my weight) and “plenty” of carbs in the form of fruits and vegetables. I was eating whole foods and a lot of them. It turns out that nutrient dense carb sources are not as high in calories as one might think, and my massive consumption of protein was crowding out the additional carbs I could have been eating.
I never gave it a second thought because in my younger years I was even more active and ate much less, and I was “fine”, able to participate in many amateur races. Then, perhaps it was due to age or the perimenopause transition, something happened: I lost 14 pounds in two weeks, started to experience extreme fatigue, and developed very painful tendinosis of my left elbow and my right shoulder.
I started to eat upwards of 3000 kcal per day and I could not gain weight. The joint pain was so bad I had to stop strength training altogether. I reduced my riding to four times per week because of fatigue. When race day came the weather conditions were terrible. I felt okay and finished the race. I could barely move for five days afterward, I felt like I was hit by a truck.”
P2A Breve 2025: A transformation
“During the two years between the two races I adjusted my mindset, although it’s still a work in progress. I do 5-6 workouts per week divided between strength training and cycling. How many I do of each depends on the season. Easy rides are actually easy. My strength training focuses on quality and appropriate intensity. I have learned that more is not better and I prioritize 1-2 rest days per week. I prioritize sleep. I reduced my daily protein target and eat a lot more carbs, including processed carbs in and around cycling. I have stopped tracking food and when I am hungry I eat.
For this race, I was back to normal weight, pain in the elbow and shoulder have resolved. The weather conditions were great. I had a great race. I felt strong and capable and had loads of fun. I wasn’t even sore the next day, I felt fantastic. What a difference!
Looking forward to my next challenge!”
Moving Forward: Key Takeaways for endurance athletes
Prioritize quality workouts over constant training: Listen to your body and focus on effective sessions rather than simply accumulating hours.
Fuel yourself properly without obsessing over "perfect" nutrition: Don't let the pursuit of "healthy" eating become another form of restriction. Embrace a balanced approach that supports your specific activity levels.
Rest is not a luxury; it's essential: Listen to your body and don't hesitate to skip a workout when needed. Rest is when your body recovers and gets stronger. Additionally, train in seasons just like any other athlete; offer your body an off season to recover.
TRAINING COMPONENTS FOR ENDURANCE SPORTS
When training for endurance sports, whether it's running, cycling, swimming, or other activities that require sustained effort over time, a well-rounded training plan typically includes several types of workouts:
1. Base Endurance Workouts:
Long Slow Distance (LSD): These are foundational workouts performed at a comfortable, conversational pace for an extended duration. They build your aerobic base, improve cardiovascular fitness, and increase your body's efficiency in using fat for fuel. The duration will vary depending on the specific sport and race distance you're training for.
2. Interval Training:
High-Intensity Interval Training (HIIT): Involves short bursts of intense effort (at or near your maximum heart rate) followed by periods of rest or low-intensity recovery. HIIT improves your cardiovascular capacity, speed, and power. The intervals and recovery periods can be varied (e.g., short sprints with short recovery, longer intervals at a sustained hard effort with longer recovery).
Tempo Workouts: Sustained periods of effort at a comfortably hard pace, often described as being able to speak only in short sentences. Tempo workouts help raise your lactate threshold, allowing you to sustain a faster pace for longer.
Hill Workouts: Whether running or cycling, hill training builds leg strength, power, and improves your ability to handle changes in elevation. This can involve hill repeats (running or cycling up a hill at a hard effort and recovering on the descent) or incorporating hilly routes into your tempo, HIIT, or LSD.
3. Strength and Cross Training:
While endurance sports primarily focus on cardiovascular fitness, strength training plays a crucial role in injury prevention, improving power output, and maintaining good form, especially during long events. Focus on compound exercises that work multiple muscle groups (e.g., squats, lunges, deadlifts, rows, presses).
Engaging in other types of physical activity can complement your primary endurance sport. It can help improve overall fitness, work different muscle groups, and reduce the risk of overuse injuries. Examples include swimming for runners, cycling for swimmers, or strength training for all endurance athletes.
4. Recovery Workouts & Practices:
Recovery focused activities on rest days or after hard workouts to promote blood flow, reduce muscle soreness, and aid in recovery. This can include yin yoga, mobility, and walking. It can also include recovery promoting practices like sleeping, cold/hot therapy, massage, accupuncture, chiropractic and so on.
5. Sport-Specific Skill Work:
Depending on the endurance sport, incorporating workouts that focus on technique and efficiency can be beneficial. For example, swimming drills for swimmers, cycling drills for cyclists, or practicing running form for runners.
NUTRITION COMPONENTS FOR ENDURANCE ATHLETES
Fueling your body properly is crucial to support endurance training and optimize performance and recovery. The specifics of your nutrition will vary depending on the intensity, duration, and frequency of your workouts, as well as your individual needs and goals. However, here are some general guidelines on how an athlete should approach nutrition with the type of training we've discussed:
1. Calories:
You need to consume enough calories to match your energy expenditure. Endurance training can burn a significant number of calories. If you're consistently feeling fatigued or struggling to recover, you may not be eating enough.
Pay attention to your body weight and adjust your intake as needed to maintain a healthy weight and energy levels.
Do not use endurance sports as a “weight-loss method”, this often leads to injury, hormonal stress, fat gain, and burnout.
2. Macronutrients:
Carbohydrates: These are your primary fuel source for endurance activities, keeping you moving for as long as possible. Endurance athletes need a considerable amount more carbohydrates than other athletes. According to the National Sport Conditioning Association (2024):
Daily Intake: Endurance Athletes should consume 8-10g of carbohydrates/kg of body weight
Example: A 150 pound endurance athlete preparing for a half marathon
Lower range: 8g x 68kg = 544g of carbs per day
Upper range: 10g x 68kg = 680g of carbs per day
Sources: Whole grains (oats, quinoa, brown rice), fruits, vegetables, legumes, and even easily digestible options like white rice, pasta, and bread can be beneficial, especially around workouts.
Protein: Essential for muscle repair and growth, as well as various metabolic processes.
Daily Intake: Aim for 1.4-1.8 grams of protein per kilogram of body weight per day.
Example: A 150 pound endurance athlete preparing for a half marathon
Lower range: 1.4g x 68kg = 95g of protein per day
Upper range: 1.8g x 68kg = 122g of protein per day
Sources: Lean meats, poultry, fish, eggs, dairy, beans, lentils, tofu, and high quality protein powders.
Fats: Important for overall health, a sufficient fat intake supports energy stores, hormone production, and the absorption of fat-soluble vitamins.
Daily Intake: Aim for .5-1.5 grams of fat per kilogram of body weight per day.
Example: A 150 pound endurance athlete preparing for a half marathon
Lower range: .5g x 68kg = 34g of fat per day
Upper range: 1.5g x 68kg = 102g of fat per day
Sources: Fish, seeds and nuts, avocados, olive oil, full fat dairy, red meats
3. Micronutrients (Vitamins and Minerals):
Ensure you're getting a wide variety of fruits, vegetables, and whole foods to meet your vitamin and mineral needs. These are essential for energy production, immune function, and recovery.
Pay particular attention to nutrients that can be depleted during intense training, such as iron, calcium, vitamin D, and electrolytes (sodium, potassium, magnesium).
4. Hydration:
Staying adequately hydrated is crucial for performance, regulating body temperature, and preventing dehydration. Fluid loss of 2% of body weight has been shown to reduce exercise performance (Maughan and Shirreffs 2008).
Before Exercise: Drink fluids regularly throughout the day and aim to consume about 5 to 7 ml fluid per kilogram body weigh at least 4 hours before exercise.
During Exercise: Drink fluids to replace sweat losses. The amount will vary based on individual sweat rates, exercise intensity, and environmental conditions. A general guideline is to drink 3 to 8 ounces (90 to 240 ml) of a 6% to 8% carbohydrate–electrolyte beverage every 10 to 20 minutes during exercise lasting longer than 60 to 90 minutes. A 6% to 8% carbohydrate-electrolyte beverage means that the drink contains a concentration of carbohydrates, typically in the form of sugars like glucose, between 6% and 8% of its total volume or weight. Additionally, it contains electrolytes, which are minerals like sodium, potassium, and chloride that are lost through sweat and need to be replenished. This combination is designed to provide both energy and hydration during exercise or activity.
After Exercise: Rehydrate to replace any fluid deficits in your body weight. Athletes must consume 150% of the lost weight to achieve normal hydration within 6 hours after exercise (Maughan and Shirreffs 2008). Therefore, practically speaking, the recommendation is to ingest 20 to 24 ounces (600 to 720 ml) of fluids for every pound of body weight lost during training. Once again, including electrolytes is beneficial.
5. Nutrient Timing:
Pre-Workout: Consuming carbohydrates before exercise helps to top off glycogen stores and provide energy for your workout. Aim for a carbohydrate-rich meal or snack 1-4 hours before training. The closer to your workout, the smaller and more easily digestible the meal should be.
During Workout (for longer sessions): For workouts lasting longer than 60-90 minutes, especially at moderate to high intensity, consuming carbohydrates every hour during exercise (e.g., through sports drinks, gels, chews) can help maintain blood glucose levels and delay fatigue. Pro tip from Coach Piera: Often during long workouts hunger cues are diminished and you may not “feel hungry”. It’s important to eat based on the clock and not hunger cues. Use refined/processed carbohydrate sources as you need something concentrated and digested quickly.
Post-Workout: Consuming a combination of carbohydrates and protein within 1-2 hours after exercise helps to replenish glycogen stores and promote muscle repair and recovery.
6. Listen to Your Body:
Pay attention to how different foods make you feel and adjust your diet accordingly.
Experiment with different fueling strategies during training to find what works best for you.
Don't be afraid to incorporate both whole and processed carbohydrates, especially around intense or long workouts, as easily digestible carbohydrates can provide quick energy.
In conclusion, Coach Piera's journey from the struggles of P2A Breve in 2023 to a incredible experience in 2025 highlights an important lesson for all endurance athletes: sustainable success is built on a foundation of balanced training and adequate nutrition, supported by a healthy mindset. Fuelling and training for an endurance sport is much more complex than strategies for general fitness. Preparing for your next big race may require guidance and accountability from a professional. If Coach Piera's story resonates with your own experiences of burnout or plateauing, we encourage you to take the next step in optimizing your performance and well-being. Reach out to a qualified personal trainer for personalized guidance on your training and nutrition plan (online or in person), or explore the Jolt Nutrition Methods to develop a fueling strategy that supports your performance goals.