The Man with the Hammer — and How to Beat Him

You're comfortably in your rhythm—the landscape glides by, your breathing is calm. Whether you're venturing deep into the mountains with your trail running shoes, embarking on day three of your bikepacking route, or have been grinding away for hours during an ultra run… then suddenly: bam . Your legs lock up. Your energy drains. Your mind goes hazy.

The man with the hammer strikes.

Many athletes think: that's just part of it. But that's not true. Such a dip isn't a coincidence. It's often the result of poor nutrition, disrupted fat burning, a lack of strength, or simply: monotonous preparation. In this article, we'll explain how to stay ahead of it—so you stay in flow, with nutrition that understands your body and workouts that boost your energy instead of sapping it.

Most athletes don't hit the wall because they're not fit enough, but because their bodies run out of energy. This is often due to:

• Eating too late, or not eating at all during the first phase of your exercise

• Too many fast sugars , without long-lasting energy

• Ultra-processed sports foods that bloat your stomach instead of nourishing it

What does help?

• Start eating in time: a small portion every 30–40 minutes.

• Combine carbohydrates with fats , for example in bites with nuts, seeds and fruit.

• Choose unprocessed foods—choose pure, natural. This gives your body peace and stability, even while traveling.

Food shouldn't cause an energy dip. It should support you at the right time.

Your body has two energy sources: carbohydrates (fast, but in limited quantities) and fats (slow, but available in abundance). However, if you train and eat fast sugars, your body doesn't learn to use fat.

How do you get your fat burning going again?

• Train at low intensity , preferably on an empty stomach or with minimal intake.

• Avoid fast sugars during easy workouts.

• Nourish yourself with natural fats , such as nuts, and complex carbohydrates such as dried fruit.

This way, your body learns to use glycogen more efficiently and performs more consistently over longer distances. No fluctuations, no dips.

A solid foundation is more than just good form. Your muscles take a beating—with every step, pedal stroke, or climb. Without strength, you lose your form and waste energy.

What helps?

• Strength training 1–2 times per week , such as squats, lunges, and core exercises

• Eccentric training : slow descents, downhill running or cycling with resistance

• Plyometrics : jumping, explosive steps, stair training

Strong muscles help you maintain your posture better, even when you get tired. And that's worth its weight in gold at kilometer 50 or on that last climb.

Always the same pace? Then your body isn't learning to switch gears intelligently. Your anaerobic threshold (the point at which you switch to sugars) remains low. And then that wall comes faster than you think.

What works?

• Fartlek workouts : varying paces, playful and unpredictable

• Long blocks at race pace , alternating with easy endurance

• Short, intensive intervals for threshold raising

Variety isn't just good for your body; it also keeps your mind fresh. And it gives you confidence that you can adapt at any pace.

Don't wait until you're hungry. Don't wait until you're thirsty. Prevention is better than cure. And that also applies after your workout.

• Eat before your energy drops — if you're hungry, you're already too late.

• Drink small sips regularly , even if you don't feel thirsty.

• Recover with real food , rich in proteins and electrolytes.

Listen to your body: feel what works and what doesn't. Build your own rhythm based on that.

And then this: the man with the hammer isn't just physical. It's also in your head. Doubt, frustration, the feeling that you can't do it anymore—they can drain your energy.

That's why training in flow is so important:

• Find rhythm and peace in your breathing and steps

• Feel the difference between “tired” and “finished”

• Enjoy. The view, the sound, the movement itself.

Staying in flow will help you achieve more than you think. Because you're not fighting your body, but working with it. This isn't a coincidence—it's the result of smart choices and nutrition that your body understands.

Anyone who wants to cover longer distances without a hammer on their head works on five fronts simultaneously:

1. Nutrition – unprocessed, timely and with the right balance

2. Fat burning – training on an empty stomach, with rest, without fast sugars

3. Strength – training muscles, maintaining shape

4. Variation – fartlek, race pace, easy endurance

5. Recovery and rhythm – eat before you run out of energy, listen to your body

6. Flow – keep enjoying, focus on rhythm, rest and fun