Hello! I’m Coach Ted and coaching, for me, is more than just crafting workouts. It’s about setting achievable goals, creating a plan to reach them, and ensuring your health and well-being are always a priority. Connect with me.
I believe there are six key elements, not only for training but also for life. We tend to put most of our focus on five of these elements:
1) Training
2) Nutrition
3) Strength
4) Recovery
5) Structure
The element that is commonly ignored and misunderstood is the mental aspect of training, racing, and daily life. While I am neither a psychiatrist nor a psychologist, some things can help us with this element and in doing so improve all aspects of our lives. In this blog post, I will focus on the mental aspect of endurance sports as it pertains to key aspects of both training and racing. So who’s ready to dive into the mental game of endurance sports? It’s like a race within a race, right?
Pre-Session Mental Approach:
Alright, picture this: You’re standing by the pool or gearing up for a bike ride, and your mind is buzzing with anticipation. It’s all about setting the stage for a killer session. Here’s the deal:
- 1) Visualize Your Success: Take a moment to close your eyes and visualize yourself crushing every segment of your training. Picture yourself swimming smoothly, cycling with power, and running with excellent form and function. It’s like a mental rehearsal that primes your brain for success.
- 2) Set Clear Intentions: Before you dive in, set some clear intentions for the session. What do you want to achieve? What is the intent of the session? Am I primed and ready for this session? Whether it’s nailing your pacing, focusing on form, or simply enjoying the process, having a purpose keeps you dialed in.
- 3) Embrace the Challenge: Let’s face it, training isn’t always rainbows and unicorns. There will be tough days when your legs feel like lead or your mind wants to bail. But that’s where the magic happens. Embrace the challenge, knowing that every struggle makes you stronger.
How to Approach Failed a Session:
So, you had a session that didn’t quite go as planned. It happens to the best of us! Here’s how to bounce back like a champ:
- 1) Acknowledge Without Judgment: First things first, acknowledge that it’s okay to have an off day. No need to beat yourself up over it. Instead of dwelling on what went wrong, focus on what you can learn from the experience.
- 2) Extract the Lessons: Take a step back and analyze what happened. Was it a lack of sleep, nutrition, or perhaps pushing too hard too soon? Use this setback as valuable feedback to tweak your approach moving forward.
- 3) Shift Your Perspective: Instead of seeing it as a failure, reframe it as a stepping stone to success. Every setback is an opportunity to grow stronger, mentally and physically. You may have identified a limiter in your training that is prohibiting you from taking the next step toward your ultimate goal. Keep your eyes on the bigger picture and trust in the process.
Pre-Race Mental Approach:
Ah, race day! It’s a mix of nerves, excitement, and adrenaline. Here’s how to get your head in the game:
- 1) Stay Calm, Stay Confident: Easier said than done, right? But trust in your training and preparation. Remind yourself of all the hard work you’ve put in leading up to this moment. You’ve got this!
- 2) Stick to Your Routine: Don’t let pre-race jitters throw you off course. Stick to your familiar pre-race routine, whether it’s a specific warm-up, favorite playlist, or pre-race meal. Familiarity breeds confidence.
- 3) Visualize Success: Take a moment, close your eyes, and visualize your race start, your exit from the swim, a smooth and well-executed transition, a controlled ride, not overextended or holding back too much, another smooth transition, and finally a gradually building run holding your goal pace until the sprint to the finish. Now go out and execute that race.
In-Race Mental Strategies:
The horn sounds and you are off, the race has begun. Whether it’s your first sprint triathlon or your umpteenth Ironman, the in-race strategies remain the same
- 1) Stay Present, Stay Positive: It’s easy to get caught up in thoughts about the finish line or how much your legs ache. Instead, bring your focus back to the present moment. Focus on your breath, your form, and the rhythm of your movements. Embrace the challenge with a positive mindset, knowing that every step brings you closer to your goal.
- 2) Use Positive Affirmations: Repeat positive affirmations to yourself throughout the race. Whether it’s “I am strong,” “I am capable,” or “I’ve trained for this,” these affirmations can help boost your confidence and keep negative thoughts at bay.
- 3) Break It Down: When the going gets tough, break the race down into smaller, manageable chunks. Instead of thinking about the miles ahead, focus on reaching the next aid station or landmark. Celebrate each small victory along the way, knowing that they all add up to the finish line.
- 4) Visualize Success: Just like in training, use visualization techniques during the race. Picture yourself crossing the finish line strong and smiling. Visualize yourself overcoming obstacles with ease and maintaining a steady pace. This mental imagery can help keep you motivated and focused on your goals.
- 5) Stay Flexible: Let’s face it, not everything will go according to plan during a race. Whether it’s unexpected weather, a mechanical issue, or a sudden cramp, staying flexible is key. Instead of dwelling on the problem, focus on finding solutions and adapting your race plan as needed. A positive attitude in the face of adversity can make all the difference.
- 6) Find Your Mantra: Choose a simple word or phrase that resonates with you and repeat it silently to yourself when the going gets tough. Whether it’s “one step at a time,” “keep pushing,” or “I’ve got this,” having a mantra can help keep you focused and motivated when the going gets tough. Write it on the inside of your forearm where you can see it during the ride or on the run, repeat it either silently, or when you get into a dark place, out-load, and don’t let the monkey chatter drown out what you know you are truly capable of.
- 7) Focus on the Process: As tempting as it is to obsess over the outcome, focus on the process instead. Break the race down into manageable chunks, focusing on one segment at a time. You are only racing yourself, your goals, and what you set out to accomplish when you started your journey in endurance sports. Stay present, stay focused, and trust in your abilities.
So there you have it, the mental playbook for endurance sport success. Whether you’re gearing up for a training session or toeing the line on race day, remember: the real race is happening between your ears. Gear up, stay focused, and go crush it!
If you have any questions or want to discuss how I can help you reach your goals LET’S CHAT!
