By Drew Mulvey MS, CDN, CNS, CLT
You are working day in and day out to accomplish a goal. Yet when it comes to training, you may not feel that you are getting the best benefit from it. Why is that? It may be nutrition, but that is not the only factor. It starts with the mind. In this blog post, I will go over some strategies not only for mindset around competition but how you can apply these to your workouts.
Pre Race
Visualization
This is a very common tool used by several athletes. This is a form of mental preparation and training as you set the projection for the race ahead. Imagine yourself running and seeing the finish line, or it’s the last 10 seconds of your game and you are scoring the winning goal.
Keeping the focus forward
Think about what it will feel like when you finish. Think about what things you need to do during the race or competition to keep yourself doing your best. Try to go over a checklist in your mind of what needs to be done at what times during the race. This is also the best time to troubleshoot if anything were to go wrong how will you be able to work around any obstacles?
Pep talks
Intimidation is a real thing and can significantly impact your focus and your performance. This is a surefire way to start getting discouraged, fearful, and out of your lane. It could be a really hard day of training or it could be seeing the competition around you. Remember, at the end of the day, the race is against you and yourself. You are responsible for how you perform and what you want to achieve from the race. Encouraging yourself and speaking positively will not only lift up your mood but be one less stressor on your body. This will help your athletic performance significantly as negative thoughts are not activating the “fight or flight” part of your central nervous system. This can fatigue your muscles quicker and use much-needed brain functioning for the competition or session ahead.
Intra Race
Being present
One of my biggest setbacks I learned when I was diving. If I focused too far forward or got caught up in the scores, mentally I would start going down a rabbit hole. It was not beneficial for me. In a competition, this is better known as “getting in the zone.” Don’t look at how many miles you are trying to run, how long the game is or even the set backs, just keep moving your feet forward. When you live in the present, your body is calm and not so overwhelmed by what it is facing. It’s enjoying the moment. In fact, a lot of the time during the beginning of a marathon the runners are enjoying one another’s company and talking. The real racing starts in the last 6-13 miles of the race. This is a time to just sit back and enjoy. If you are on the field, think about what you have to do that moment and get hyper focused.
Self-checks
During the competition, it is important to “check in” with yourself. Assess the level of exertion and how the body is feeling. Accept the sensations that are about to come with the territory and “relaxing” in that. This helps the body to stay in a place of rest and digest instead of fight or flight. Every cell in your body picks up on that stress response and you can start to see your performance affected.
Positive Thinking
I alluded to this a little earlier during the pre-race prep. Negative thoughts are one of the most proinflammatory things for your body and they can alter the function of your cells. Now, if this happens just with stress, imagine what it does to you in a competition? I can tell you this, when I get angry and start thinking about the things that aren’t right or start knocking myself down, I start to slow down and I honestly don’t have the energy it takes to finish strong. You muscles actually start to tighten which can then lead to injury.
Positive thinking and self talk are the keys to achieving the miles and goals that you want to attain for that race or competition. If you make a mistake, move past it quick and keep your eyes focused. Don’t think about what is going wrong in your life. This is not the time and this is precious energy wasted. When your mind and body are connected like this, you would be surprised. Also with this in mind, it is not over until it’s over. Don’t give up shy of your goal because you let limiting beliefs come in.
Post Race Mindset
Assess the race or the game
Constructive criticism.
Assess how you are feeling. Did you give it your all? Did you make any mistakes? What things went wrong and can be corrected? What are the things that went right? This a crucial part of development as an athlete. The way that you analyze your performance will mentally enhance your performance and your drive or, if it goes the in the opposite direction, can feel like it tears you down. Therefore, honesty is good.
Take a constructive approach. If something went wrong, YOU are not the failure. Something just did not go as planned. As one of my programs once taught us, “there is no failure, there is only feedback.” Looking back at what did not go as planned can actually set you up for better success for the next race. This can create a sense of excitement and drive knowing you have new data to improve your event performance.
Personal testimony: During my Olympic Triathlon I ended up getting a cramp halfway into my run. As I looked back I realized I did not sip on my electrolytes enough during the race. At the rate I was sweating, I was certainly not replacing my sodium properly. About a month later I applied this “new knowledge” and lesson to a century ride. I was CRAMP FREE during that ride.
CELEBRATE YOURSELF!!!
This is one of the most beneficial things you can do. Yes it is important to assess but in the also look at the wins. These are big achievements and you are only getting stronger and better. It doesn’t matter what the score or the time. If you know that you gave it what you could, that in and of itself is a celebration. Plus, you’re doing a lot more than a lot of people by moving your body. There is a lot of dedication and discipline that went behind that competition and for this you should really commend yourself.
Question
Are you looking to enter into a winning season? I work with overachieving active females looking increase energy, stamina, and athletic performance by improving gut health, balancing hormones, preventing or managing symptoms of inflammation such as joint pain and poor recovery, mindset reformation and repairing one’s relationship with food to use it as fuel and for fun. If that sounds like you, my new Lady Warrior Athlete Program is for you! Check out the link for more info.
