Category Archives: mental training

Pre-race nerves

Pre-race nerves

The jitters

I wrote a post about tapering a few months ago, which addresses some of the things that may come up in the weeks leading up an event. If you want to take a look then it is here.

Its nearly Ironman Wales race day, and I know how a lot of you will be feeling… nervous, excited, and scared, to name a few emotions, and on top of that you need rest before the big day. The main thing you need to do is let go of these negative emotions. By this I mean acknowledge that you feel a certain way, try to work out why, and then let go.

Have a plan

I encourage my athletes to make a race plan, so that if any worry crops up before race day they know that they have planned for it and are prepared. A plan needs to be adaptable, as unexpected things happen. You can plan for these events to a certain extent but bear in mind that on race day something may happen that you haven’t planned for. Dealing with these events is what racing is all about as you learn about yourself and can develop as a person. So even if it goes wrong you will learn something!

2015-07-30 15.49.59

Uncontrollable’s

If its a fear about the weather, or conditions then there is nothing you can do about it. Everyone is facing the same thing, you will get through whatever the race throws at you, if you have prepared properly. There is little point in worrying about things that are beyond your control just let go and accept.

Never mind about the weather!

Never mind about the weather!

Use the force!

If you are excited, then channel that energy into positive thoughts about the race. Any time you feel a surge of adrenaline then think of a key phrase or song that motivates you. One of my favourites is “I am the best that I can be”, as it doesn’t rely on a result or time to be achieved. You will be the best that you can be on race day whatever happens.

1345598281_Episode_4_Luke_Skywalker_1

Relax

Before the race you may be very nervous and stressed, you may find a relaxation CD, or some relaxing stretching could help you in the days before, if you can’t sleep . On the day I found deep breathing was useful. Last year as I was standing in a group of nervous athletes I told a couple of my friends to try to breathe in slowly then breathe out longer that the breath in (similar to birthing and yoga breathing) A few people turned around when we did it together, but I found it really helped to calm my nerves before I got in the water.

stock-footage-hd-i-man-relaxing-while-sitting-on-a-rock-at-the-sea

Smile

Enjoy the race. Remember how lucky you are to be able to race today, smiling relaxes your body and makes you feel good so I’m hoping to see some happy faces on Sunday!

smiley-face-journey

Tapering and what to expect

A lot of athletes are tapering or will be tapering for an event round about now. This is arguably one of the most mentally challenging parts of your training so far. You may feel a variety of conflicting emotions. I will run through some of these below, and hopefully put any last minute anxieties to rest.

You may feel you have not done enough training

Look at your training plan, did you complete most of the sessions? Have you remained consistent? If the answer is yes then well done, you have no reason to be worried about what you have done. If you haven’t then it is beyond your control now. Let go of any fear you may have about not doing enough training, you did what you could do at the time, and that is enough to get you through your event. Don’t try and cram in extra workouts now, you will not gain fitness by training hard in the last few weeks before the event, your work here is done! Screenshot 2015-07-09 17.20.49 You may have niggles/heavy legs

As race day approaches it is common to notice every twinge and become concerned. It is more than likely your mind is playing tricks on you. Your legs may feel heavy and tired, this is normal, and you are not alone. It can be down to your muscle tissue rebuilding so think of it as a good sign, and make sure you rest enough to allow your body to do what it needs to do (Recover) Stretch, and massage. Make sure you don’t massage too close to an event as sometimes it can move things around and cause problems to flare up. There is a stretching routine here which may help you to calm down and relax.

Screenshot 2015-07-09 17.30.10

Trigger point therapy with a tennis ball!

You may have specific fears about the race

For example one of my worries at every race I go to is being late. I have never been late for a race, so this fear is unfounded. Make sure that you write a plan that covers all eventualities, e.g. what time you will wake up, what you will eat, what you will wear, any equipment that you need etc etc. This will set your mind at rest. Think about your specific fears, is there anything you can do about them? If you can do something to ease those fears then do it. Now is the time to put those fears to rest and have strategies in place to help you cope with race day nerves. I find myself writing lots of lists which helps me cope with my anxiety.

The Titan checklist

You may think you are getting your taper wrong

This is similar to thinking you have not done enough training. Just as there are many different ways of training and racing, there are also many different ways of tapering. Hopefully you have followed a plan that has been designed by someone who has knowledge of endurance sports and is aware of the science and research behind tapering. You may feel like you have tapered for too long or not enough. Put trust in your programme. If you believe that what you are doing is the right thing then you will benefit mentally as well as physically. If you spend your taper worrying if you have got it right you will waste a lot of energy. Let go of your worries it doesn’t matter what others are doing, it matters what you are doing. If you have followed a plan so far don’t deviate from it now or you will risk jeopardising your race. Stick to the plan.

You may feel grumpy and or depressed

You have built up your training to such a level that when you taper you may feel like there is something missing. There may be a gap in your life that you think needs filling. Don’t try to cram more stressful activities into your life now. Relax and enjoy the rest, eat healthily, and enjoy just being. Read in the sunshine or just chill out. Make the most of your spare time by mentally preparing for the race. Fill your head with positive imagery and words. You need to minimise any negative energy. You can do this by repeating a phrase that means something to you, for example “I am the best that I can be”, or by visualising parts of the race course and imagining yourself feeling strong, and enjoying yourself. Smile and remember how lucky you are to be able to do this! 2015-07-09 18.43.44Race day

Remember, on race day everyone will be feeling nervous. Find a way of coping with your nerves, become aware of your breathing, listen to music, whatever gets you through. Once you start you will get in to your rhythm. You have practised for this day 100’s of times during training, and it will all come together. If you can do these things you will have a great race.