As endurance athletes, we have many aspects of training to consider, including the training program, nutrition, equipment and gear, developing our race schedule, working with a coach, and self-care. A huge component to incorporate in a training program are psychological modalities. Learning to be proactive with implementing these modalities is an effective part of your program, no matter your age or experience level.
Preparing for race day can bring feelings of uneasiness or nervousness. Whether it’s your first time racing or twentieth time racing, these feelings are a normal part of race day. Understanding how these feelings can impact your body physiologically, as well as mentally, is important. This article will review tips to develop your precompetition mental fitness routine.
Prepare to Be Comfortably Uncomfortable
When you are comfortable, your body is in a homeostatic state. Your heart rate seems controlled, your mind appears focused, your breathing is slow and steady, and you probably feel confident. As you experience elements that make you feel anxious or nervous, you most likely feel changes in your body and mental outlook. Your heart begins to race, your breathing becomes rapid and shallow, your focus appears foggy, your muscles feel tight and your confidence level declines.
Now, think about being at the start of your race. Which option do you want for your experience? Most will want the first option: calm, control, and mentally sharp. So, how do you get there?
Dedication to preparation is the main step for success! Set aside specific times throughout your training program for developing and applying a precompetition routine. Routines assist our brains in recognizing normal patterns that are precursors to other events.
Think about your morning routine when you’re most likely on autopilot. Maybe you get up, turn off your alarm clock, put on your slippers, go to the bathroom, wash your face, brush your teeth, etc. These micro steps allow your brain to recognize that it is morning and to be prepared for the start of the day.
As athletes preparing to race, we need a routine, too. Test your routine during your training sessions to work out the kinks so by the time of the actual event it will feel second nature.
When designing your routine, be patient with yourself and keep it simple. Consider the following steps in the next session to help you establish what works for you.
Create Your Routine
1. Identify potential challenges of the upcoming race/competition.
Build on past experiences, if possible. If this is your first event, consider what you feel will be most challenging. After identifying these challenges, consider which elements are in your control and which are out of your control. Put your focus on what you can control: your attitude, effort, and response to challenges as they come.
2. Consider your normal responses to these challenges.
If you have experienced these challenges before, reflect on your responses. Think about how you felt psychologically, physiologically and behaviorally.
- What do you notice about your mindset?
- What changes do you experience in your body?
- What shifts in your behavior are present? For some athletes they might become extremely hyper and loud, while others might become withdrawn and quiet.
- Do you usually feel proud of your response or feel it needs to be shifted? If so, how?
3. Develop your routine.
Some athletes have routines that they are superstitious about and that is perfectly fine! If it works for you and keeps you calm and in control, keep it. Those lucky socks aren’t hurting anything if they keep you calm and controlled!
If you don’t have a routine or struggle in developing a routine, then this bit is for you. Don’t think too hard about it. You might already have a routine and don’t even know it.
What do you notice that you usually do on autopilot when getting ready for your training session? Maybe you use a specific playlist, you wear a certain hat or you eat a specific meal. Whatever it might be, consider if you feel it’s an important part of your training routine that you’d consider expanding upon and practicing with intention.
4. Practice visualizing success.
Leading up to the event, spend time utilizing imagery sessions to see yourself responding in a positive way to your potential challenges. Most importantly, you want to see yourself being successful in your performance.
The keys to strong imagery include utilizing ALL of your senses. Paint the picture as if you were a spectator watching from the outside. See yourself in your best superhero pose (standing tall, with your chest extended, hands on hips, and chin lifted up). Envision the environment around you. Consider what you might see, what other athletes might be doing, the noises/music you might hear, the taste of your beverages and food, how your race gear feels, etc. Make it as realistic as possible.
Implement these practices well in advance of your race/competition.
Overall, there are numerous benefits for developing a routine that works for you! Keep it simple. Keep it unique or personal to you. Dedicate the time to improving your routine, just as you do with your training program. Most importantly, have fun with it!