28: Race-Day Nerves, Self-Talk & Confidence: Sports Psychology with Dr. Erin Ayala

In this engaging conversation, Alex Larson and Dr. Erin Ayala explore the multifaceted world of endurance sports, focusing on the mental and psychological aspects that influence performance. They discuss personal connections, training insights, managing expectations, and the importance of deliberate practice. The conversation delves into the challenges of anxiety, body image, and aging, while also emphasizing the significance of defining personal success and building resilience. With practical strategies and relatable anecdotes, this dialogue serves as a valuable resource for athletes seeking to enhance their mental performance and overall well-being. 00:00 Introduction and Personal Connections 02:51 Training Progress and Expectations 05:48 Understanding Plateaus in Performance 08:42 Deliberate Practice and Goal Setting 11:39 Defining Success and Personal Goals 14:36 Managing Race Day Nerves and Anxiety 18:38 Understanding Anxiety and Its Impact 21:14 Managing Anxiety Through Characterization 23:25 The Role of Nutrition in Anxiety Management 24:38 Coping with Anxiety During Races 27:30 Navigating the Low Points in Endurance Events 31:00 Building Mental Toughness and Resilience 32:37 Strategies for Different Race Distances 35:47 Building Confidence for Big Goals 38:55 Navigating Post-Event Transition 41:05 Redefining Athletic Identity 42:03 Aging and Athletic Performance 44:35 Body Image in Endurance Sports 50:07 Recommended Reads for Athletes 51:38 Connecting with Erin Ayala Guest Bio: Dr. Erin Ayala (she/her) is the owner and founder of Skadi Sport Psychology , a mission-driven applied sport psychology practice based in Minneapolis, Minnesota, that serves athletes across the U.S. and Canada. As a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) with over a decade of experience in sport psychology, Dr. Ayala blends clinical expertise with athletic insight to deliver evidence-based support tailored to endurance athletes—including LGBTQ+ individuals, women, non-binary athletes, and those navigating life transitions like injury recovery or retirement . In her practice, she develops dynamic, interactive sessions that draw on health psychology, positive psychology, and mindfulness-based therapies. She helps clients reframe challenging thoughts, clarify values, set meaningful goals, and foster self-compassion while championing rest, quality sleep, and joy in sport. Beyond therapy, Dr. Ayala supports the broader sport psychology community by offering CMPC mentorship working with clinicians to meet certification requirements through personalized mentorship and tailored resources. She’s also an accomplished endurance athlete herself boasting multiple national podium finishes in gravel, fat-bike, ultra-endurance, and virtual racing . Dr. Ayala’s academic contributions include over 20 peer-reviewed articles and book chapters, and her work has been featured in Trail Runner, Bicycling Magazine, and The New York Times . Resources Mentioned in This Episode: ​ Apply for 1:1 Coaching with an ALN Dietitian Books include: The Confidence Gap by Russ Harris, Meditation for Mortals by Oliver Burkeman, and The Champion’s Mind: How Great Athletes Think, Train and Thrive by Jim Afremow ​Erin’s Contact ◦Instagram https://www.instagram.com/skadisportpsychology ◦Website https://www.skadisportpsychology.com/ Connect with Me: ​Instagram: @alexlarsonnutrition ​Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter. Use code ENDURANCEEATS20 for 20% off!