Psychological strategies to resist slowing down or stopping during endurance activity: An expert opinion paper

Within this paper, we provide an expert opinion on five evidence-based psychological strategies that could help endurance participants overcome slowing down and stopping during performance: goal setting, motivational self-talk, relaxation, distraction, and pacing. We argue that these strategies are well-suited for delivery as brief-contact, educational interventions that could be accessible to large numbers of participants who do not have access to a sport and exercise psychologist. These interventions could be delivered using websites, online videos, workshops, or magazine articles. We propose a novel use for implementation intentions (i.e. if-then planning) to develop endurance participants’ conditional knowledge of when to use specific strategies. In addition, although research evidence suggests that these psychological strategies may be efficacious for overcoming thoughts of slowing down or stopping, there are important limitations in the research evidence. In particular, there is a dearth of ecologically valid, field-based effectiveness studies. Finally, we consider situations where attempts to resist slowing down or stopping during endurance activity may not be advisable. Scenarios include when there is an increased likelihood of injury, or when environmental conditions increase the risk of life-threatening event

The Long-Term Ergogenic Effect of Long Acting ?2-Agonists

Background: The WADA List of Banned Substances and Methods stipulates that athletes can use up to 54 µg inhaled Formoterol and inhaled Salmeterol as directed by the manufacturer. It is unknown whether large daily therapeutic doses of Formoterol and Salmeterol can improve sprint and strength performance. Purpose: To investigate the impact of inhaling 100 µg of Salmeterol (SAL) or 12 µg of Formoterol (FOR) twice daily over a 5 week period on sprint, strength and power performance. Methods: In a randomised single blind study 24 male and 15 female non-asthmatic and active participants were recruited (mean ± SD; Males age 28.0 ± 5.5 years; weight 72.1 ± 10.5 Kg; height 164.7 ± 7.1 cm; Females age 24.1 ± 4.1 years; weight 65.4 ± 9.5 Kg; height 168.0 ± 4.3 cm). Participants completed three standardised whole body strength and power training sessions per week for five weeks. All the training sessions were supervised by a personal trainer who recorded work performed in each session. During the five week training period participants were assigned to either SAL, FOR or a placebo (PLA) group. Participants took their inhaler twice per day as instructed. Participants completed assessments of sprint, strength and power at week 0 and after 5 weeks of strength and power training. The assessments included 30 m sprint, vertical jump, 1 RM bench press, 1 RM leg press, peak torque flexion and extension, anthropometric evaluation and Rest-Q questionnaires. Mixed Model Repeated Measures ANOVA were performed to investigate the changes in the sprint, strength and power assessments between groups over the course of the 5 week training session. Results: 30 m Sprint time was significantly lower in FOR group (– 0.29 ± 0.11 s; p=0.049) and SAL (– 0.35 ± 0.05 s; p=0.04) when compared with compared with Placebo (+0.01 ± 0.11 s; P=0.000). No significant change was found in 1RM Leg, Squat and Bench Press or during Isokinetic evaluation performed at 60° range in flex/ext movement. Jump performance as well as anthropometric measures didn’t differ between groups. Discussion: The significant changes in FOR and SAL 30m sprint time when compared to PLA suggest the long term use of inhaled ?2-agonnists may provide ergogenic advantage. This finding suggests a review of the use of inhaled doses of FOR and SAL by athletes in training and official competition may be necessary

The Effect of Mental Fatigue on Critical Power during cycling exercise

Purpose: Time-to-exhaustion (TTE) tests used in the determination of critical power (CP) and curvature constant (W) of the power-duration relationship are strongly influenced by the perception of effort (PE). This study aimed to investigate whether manipulation of the PE alters the CP and W. Methods: Eleven trained cyclists completed a series of TTE tests to establish CP and W under two conditions, following a mentally fatiguing (MF), or a control (CON) task. Both cognitive tasks lasted 30 min followed by a TTE test. Ratings of PE and heart rate (HR) were measured during each TTE. Blood lactate was taken pre and post each TTE test. Ratings of perceived mental and physical fatigue were taken pre- and post-cognitive task, and following each TTE test. Results: Perceived MF significantly increased as a result of the MF task compared to baseline and the CON task (P0.05). PE was significantly higher during TTE in the MF condition (P0.05). Neither cognitive task induced any change in CP (MF 253±51 vs. CON 247±58W; P>0.05), although W was significantly reduced in the MF condition (MF 2.3±4.5 vs. CON 2.9±6.3kJ; P<0.01). Conclusion: MF has no effect of CP, but reduces the W in trained cyclists. Lower lactate accumulation during TTE tests following MF, suggests that cyclists were not be able to fully expend W even though they exercised to volitional exhaustion

Psychological strategies to resist slowing down or stopping during endurance activity: An expert opinion paper

Within this paper, we provide an expert opinion on five evidence-based psychological strategies that could help endurance participants overcome slowing down and stopping during performance: goal setting, motivational self-talk, relaxation, distraction, and pacing. We argue that these strategies are well-suited for delivery as brief-contact, educational interventions that could be accessible to large numbers of participants who do not have access to a sport and exercise psychologist. These interventions could be delivered using websites, online videos, workshops, or magazine articles. We propose a novel use for implementation intentions (i.e., if-then planning) to develop endurance participants’ conditional knowledge of when to use specific strategies. In addition, although research evidence suggests that these psychological strategies may be efficacious for overcoming thoughts of slowing down or stopping, there are important limitations in the research evidence. In particular, there is a dearth of ecologically valid, field-based effectiveness studies. Finally, we consider situations where attempts to resist slowing down or stopping during endurance activity may not be advisable. Scenarios include when there is an increased likelihood of injury, or when environmental conditions increase the risk of life-threatening events

Psychological determinants of whole-body endurance performance

Background: No literature reviews have systematically identified and evaluated research on the psychological determinants of endurance performance, and sport psychology performance-enhancement guidelines for endurance sports are not founded on a systematic appraisal of endurance-specific research. Objective: A systematic literature review was conducted to identify practical psychological interventions that improve endurance performance and to identify additional psychological factors that affect endurance performance. Additional objectives were to evaluate the research practices of included studies, to suggest theoretical and applied implications, and to guide future research. Methods: Electronic databases, forward-citation searches, and manual searches of reference lists were used to locate relevant studies. Peer-reviewed studies were included when they chose an experimental or quasi-experimental research design, a psychological manipulation, endurance performance as the dependent variable, and athletes or physically-active, healthy adults as participants. Results: Consistent support was found for using imagery, self-talk, and goal setting to improve endurance performance, but it is unclear whether learning multiple psychological skills is more beneficial than learning one psychological skill. The results also demonstrated that mental fatigue undermines endurance performance, and verbal encouragement and head-to-head competition can have a beneficial effect. Interventions that influenced perception of effort consistently affected endurance performance. Conclusions: Psychological skills training could benefit an endurance athlete. Researchers are encouraged to compare different practical psychological interventions, to examine the effects of these interventions for athletes in competition, and to include a placebo control condition or an alternative control treatment. Researchers are also encouraged to explore additional psychological factors that could have a negative effect on endurance performance. Future research should include psychological mediating variables and moderating variables. Implications for theoretical explanations of endurance performance and evidence-based practice are described

Development and Initial Validation of the Endurance Sport Self-efficacy Scale (ESSES)

Self-efficacy is likely to be an important psychological construct for endurance sport performance. Research into the role of self-efficacy, however, is limited as there is currently no validated measure of endurance sport self-efficacy. Consequently, the purpose of the present research was to develop and validate the Endurance Sport Self-Efficacy Scale (ESSES). In Study 1, an initial item pool was developed following a review of the literature. These items were then examined for content validity by an expert panel. In Study 2, the resultant 18 items were subjected to exploratory factor analyses. These analyses provided support for a unidimensional scale comprised of 11 items. Study 2 also provided evidence for the ESSES’s convergent validity. In Study 3, using confirmatory factor analyses, further support was found for the 11-item unidimensional structure. Study 3 also provided evidence for the ESSES’s convergent and concurrent validity. The present findings provide initial evidence that the ESSES is a valid and reliable measure of self-efficacy beliefs in endurance sports

Mental fatigue induced by prolonged self-regulation does not exacerbate central fatigue during subsequent whole-body endurance exercise

It has been shown that the mental fatigue induced by prolonged self-regulation increases perception of effort and reduces performance during subsequent endurance exercise. However, the physiological mechanisms underlying these negative effects of mental fatigue are unclear. The primary aim of this study was to test the hypothesis that mental fatigue exacerbates central fatigue induced by whole-body endurance exercise. Twelve subjects performed 30 min of either an incongruent Stroop task to induce a condition of mental fatigue or a congruent Stroop task (control condition) in a random and counterbalanced order. Both cognitive tasks (CTs) were followed by a whole-body endurance task (ET) consisting of 6 min of cycling exercise at 80% of peak power output measured during a preliminary incremental test. Neuromuscular function of the knee extensors was assessed before and after CT, and after ET. Rating of perceived exertion (RPE) was measured during ET. Both CTs did not induce any decrease in maximal voluntary contraction (MVC) torque (p = 0.194). During ET, mentally fatigued subjects reported higher RPE (mental fatigue 13.9 ± 3.0, control 13.3 ± 3.2, p = 0.044). ET induced a similar decrease in MVC torque (mental fatigue -17 ± 15%, control -15 ± 11%, p = 0.001), maximal voluntary activation level (mental fatigue -6 ± 9%, control -6 ± 7%, p = 0.013) and resting twitch (mental fatigue -30 ± 14%, control -32 ± 10%, p < 0.001) in both conditions. These findings reject our hypothesis and confirm previous findings that mental fatigue does not reduce the capacity of the central nervous system to recruit the working muscles. The negative effect of mental fatigue on perception of effort does not reflect a greater development of either central or peripheral fatigue. Consequently, mentally fatigued subjects are still able to perform maximal exercise, but they are experiencing an altered performance during submaximal exercise due to higher-than-normal perception of effort

Effects of caffeine on neuromuscular fatigue and performance during high-intensity cycling exercise in moderate hypoxia

Purpose: To investigate the effects of caffeine on performance, neuromuscular fatigue and perception of effort during high-intensity cycling exercise in moderate hypoxia. Methods: Seven adult male participants firstly underwent an incremental exercise test on a cycle ergometer in conditions of acute normobaric hypoxia (fraction inspired oxygen = 0.15) to establish peak power output (PPO). In the following two visits, they performed a time to exhaustion test (78 ± 3% PPO) in the same hypoxic conditions after caffeine ingestion (4 mg kg$^{−1}$) and one after placebo ingestion in a double-blind, randomized, counterbalanced cross-over design. Results: Caffeine significantly improved time to exhaustion by 12%. A significant decrease in subjective fatigue was found after caffeine consumption. Perception of effort and surface electromyographic signal amplitude of the vastus lateralis were lower and heart rate was higher in the caffeine condition when compared to placebo. However, caffeine did not reduce the peripheral and central fatigue induced by high-intensity cycling exercise in moderate hypoxia. Conclusion: The caffeine-induced improvement in time to exhaustion during high-intensity cycling exercise in moderate hypoxia seems to be mediated by a reduction in perception of effort, which occurs despite no reduction in neuromuscular fatigue

Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists

Purpose: Given the important role of the brain in regulating endurance performance, this comparative study sought to determine whether professional road cyclists have superior inhibitory control and resistance to mental fatigue compared to recreational road cyclists. Methods: After preliminary testing and familiarization, eleven professional and nine recreational road cyclists visited the lab on two occasions to complete a modified incongruent colour-word Stroop task (a cognitive task requiring inhibitory control) for 30 min (mental exertion condition), or an easy cognitive task for 10 min (control condition) in a randomized, counterbalanced cross-over order. After each cognitive task, participants completed a 20-min time trial on a cycle ergometer. During the time trial, heart rate, blood lactate concentration, and rating of perceived exertion (RPE) were recorded. Results: The professional cyclists completed more correct responses during the Stroop task than the recreational cyclists (705±68 vs 576±74, p = 0.001). During the time trial, the recreational cyclists produced a lower mean power output in the mental exertion condition compared to the control condition (216±33 vs 226±25 W, p = 0.014). There was no difference between conditions for the professional cyclists (323±42 vs 326±35 W, p = 0.502). Heart rate, blood lactate concentration, and RPE were not significantly different between the mental exertion and control conditions in both groups. Conclusion: The professional cyclists exhibited superior performance during the Stroop task which is indicative of stronger inhibitory control than the recreational cyclists. The professional cyclists also displayed a greater resistance to the negative effects of mental fatigue as demonstrated by no significant differences in perception of effort and time trial performance between the mental exertion and control conditions. These findings suggest that inhibitory control and resistance to mental fatigue may contribute to successful road cycling performance. These psychobiological characteristics may be either genetic and/or developed through the training and lifestyle of professional road cyclists