Trust your body over the algorithms – triathlete

Wearable technology has come a long way since Polar launched its first wireless device Heart rate monitor In 1982. Now, instead of heavy watches and chest straps, we have sleek wrist-based trackers and built-in biometric sensors.

These technological advances allow us to measure everything from… Heart rate variability and training load on sleep stages and recovery measures. There is also built-in artificial intelligence (AI) to aggregate this information and provide training recommendations in real time. But are we paying the price for all this? Have we become so dependent on technology that we have neglected the wisdom of our bodies?

Let’s explore two psychologically grounded concepts (and one strange phenomenon) to help us evaluate our relationship with algorithms.

Nospo effect

Have you ever woken up in the morning feeling good, but then noticed your sleep was less than ideal and started to feel irritable? This may have something to do with the nocebo effect.

The nocebo effect refers to the unwanted or harmful outcomes associated with negative expectations. It is essentially the opposite of the more common placebo effect. Like a placebo, a nocebo is an inactive substance, event, or idea; It is thought to be harmful, while placebo is thought to be beneficial.

Nocebos can be inactive supplements or mechanical aids for energy generation, such as transcutaneous electrical nerve stimulation (TENS) or kinesiology tape (KT). They can also be verbal suggestions, such as “Your body isn’t ready for today’s workout.”

Most nocebo research has been conducted in clinical settings, but there are some sports and exercise-related studies that are noteworthy. In one He studiesparticipants were given a “supplement” (which was actually cornstarch) and were told that it would increase muscle pain. They then did resistance exercise immediately after taking the supplement and again 48 hours later.

Interestingly, muscle soreness did not change over time, but their range of motion and number of repetitions were significantly lower than at the previous time point. in Another studyparticipants ran more slowly after they were told that the “supplement” (again, cornstarch) would negatively affect their speed.

These studies suggest that the mere mention of a negative affect can hamper athletic performance. In reality, Recent review article It found that the effect of nocebo was twice that of the placebo effect. In other words, negative expectations may have a greater impact on outcomes than positive expectations.

Let’s relate this back to training. If you He believes If a low degree of preparedness or a decrease in heart rate variability will negatively impact your workout, your expectations are what really shape the outcome. If left unchecked, this mindset can create anxiety, over-focus around what feels “off,” and ultimately pull you away from the kind of adaptability that drives progress.

Interface accuracy

As any endurance athlete knows, there is a fine line between strictly following a plan and adapting based on unforeseen variables, such as illness, injury, or changing circumstances. We often think that AI can help us toe this line by turning training into a perfectly calibrated equation. However, the body and brain are much more complex than that – and training certainly doesn’t happen in a vacuum. This is where interoceptive accuracy comes in, which is the ability to detect and interpret physical signals objectively.

Here’s where it gets interesting. One study She found that elite runners and long-distance runners were more confident in their ability to read their body signals than non-athletes, and could detect their heartbeats more accurately, especially when they were distracted. but, Another study Show that intercept precision does not provide a clear performance benefit. The point is: Since the relationship between physical cues and performance isn’t necessarily clear or linear, it’s best to find a middle ground where the data informs your internal cues, but doesn’t override them.

Rhythm lock

Have you ever noticed an unexpected spike in your heart rate during a relatively relaxed run? If so, you may have encountered a phenomenon given by runners “Lock the rhythm.”

Although rhythm lock is not technically a psychological construct and there is still no scientific evidence to explain its effect, it is something worth knowing about. Rhythm locking is a type of bug that is unique to wrist-based heart rate monitors. This occurs when a wrist-based monitor tracks rhythm instead of pulse. This usually happens when a person’s steps per minute are too similar to their heart rate.

So what’s wrong with confusing your movement rhythm with your heart rhythm? Well, it might cause you to panic, which is definitely not helpful. If you’re running, feeling good, and maintaining a brisk pace, but then you check your watch and notice an unusually high heart rate, you may start to wonder, “Should I see a cardiologist?” “Is it safe to keep pushing, or should I walk for a few minutes?”

This cognitive dissonance (running seems so easy, but the clock says maximum effort) can cause stress and confusion, taking you out of the present moment and affecting your performance. Rhythm locking may also reduce your motivation. If you’re promoting cardiovascular health, but then you see a relatively high heart rate Easy operationYou may feel less motivated and less confident in your training.

Key takeaways

We’re certainly not suggesting you sell your wearables or completely ignore data, but you may want to examine your relationship with them. How does data influence your behavior? Does this affect your ability to directly notice your body sensations? Does your reliance on data make you feel anxious or confused? Technology can be incredibly helpful, but it can also hinder our efforts if we view it as the ultimate authority. The goal should be to integrate external information (e.g., from wearables and artificial intelligence) with internal data (e.g., physical cues and your personal history). This level of intelligence will greatly benefit your performance and enjoyment.

How to recalibrate

• Get more “non-technology” exercise. Leave the watch at home And move based on feeling. Check in with yourself every few minutes and ask, “Can I press more?” or “What does this sensation tell me?” You don’t always need to know the answer. Simply by asking more questions, you train your mind to pay more attention.
• Keep a training log. Immediately after each exercise, take some notes. What was the exercise? How did you feel? How focused are you? What kinds of ideas did you have? Write down subjective, internally directed data first, then feel free to add objective measures.
• Don’t put too much value on data from individual workouts. Look at patterns over time instead of obsessing over every number.
• Incorporate mind-body practices, such as yoga or tai chi. Doing this for 15 minutes three times a week can strengthen the connection between your mind and body.