TOTW: The Mental Game

Some great philosopher once said you become what you think.  I continue to learn that your outside self is the reflection of your ongoing inner conversation.  And that includes the mental game of racing too.

On a larger life note, I have spent the past 6 months trying to recognize and let go of or avoid negative thoughts and energy; at the same time trying to capture and display positive energy.  It is more difficult than it sounds.

Late in a HIM, I will say positive things to everyone that is around me "you are doing awesome", "you look good", "way to go", etc.  Just doing this will improve my spirits and keep me going. 

I played with the breathing on my tempo run.  I found two breaths in and one long out put me a zone...as long as I held it to that rhythm, I ran very well.  However, at the end, I let the hurt distract me from the rhythm and sure enough, pace fell off.  I am really going to work on it this month to see if I can find some consistancy for the Buckhead Sizzler.

I try to do this in every race - it really helps me to (a) avoid thinking about the parts of me that are hurting/uncomfortable, and (b) maybe it helps those other racers a little bit.  My first race was the Hansgrohe Women's sprint and the whole race people were yelling encouragement: "you go girl"  "you look awesome" "keep it up" etc.  It was very uplifting for me (I'm getting misty just thinking about it) so I try to mimic that atmosphere.

Do not forget that the mental game is also about anticipation and expectations.  Those who emphasize the latter end up burning a lot of energy on the former ... adn then set themselves up for failure if they do not believe that they will meet their goal at some point during the race.

This is particularly true for the longer distance races where you have more time and opportunity to recover from a particular set back.

I have passed many a stronger athlete who has blown themselves up physically by thinking too much on race day.

The key thing for me in this mental game is to relax on race day and to be positive.  The longer the race the more the opportunities abound for problem solving.

You are totally correct on that. Expectations vs what your body gives you on that particular day is why I have decided to not wear a watch or use any electronic devices during racing. I would get so anxious if I was off my swim time that I pushed to hard on the bike and then had a crappy run as a result. This year I have run stronger off the bike than ever before and I attribute this to racing as hard as I can on that given day and not worrying about time or splits.

EXACTLY the point ... add to that cardiac drift, particular race day conditions (hot/cold, humidity, wind, whatever) and what you think you ought to do from training may or may not apply to that one day and how you feel on that particular day.

To me, the key thing to focus on during race day is to enjoy the experience of racing.  You have spent months putting hay in the barn.  You ought to at least enjoy the time spent burning it down.

Every four steps!  Even when you are going fast?  Wow. 

 I do every 4 when I'm warming up, but I'm every 2 if going fast, even at half-mary distance.

OK.  Now you all have me freaked out! 

I have a sprint race in two weeks.  Originally, I was going to push the swim for a faster time, try to maintain a (faster) riding speed, and hit the run as hard as I could.  Then, I decided I wanted to be the first woman out of the water (I've been swimming 400 yards in 6 minutes easy, so I think this is doable), push the ride (above my regular speed. but knowing I'm going to get past because I'm slow), and just stretch the run in.  Instead, should I take the swim, recover in the ride (my weakest arm) and kill the run?

I'm so tense now.  I'm thinking about going "sans" HRM.  I'm such a control freak, I don't know if I can do that.  Yikes!

This is off topic, but take a listen to Tri Talk about starting the swim too fast...you may change your mind a little...

 At my first race, the Roswell Bikes guy who was going around filling everyone's tires gave me the best sprint advice ever:  "In a Sprint, if it isn't hurting, you aren't going fast enough".  Kill the swim, Hammer the bike and Run as fast as you can.   : ) 

 Note that this strategy will not work in a longer distance race.

True that ... for me I have notices that the time difference between swimming 'all out' vs. cruising at your normal threshold pace does not justify the expenditure of energy and resulting fatigue during the bike and run.

To demonstrate this, I did the following:

1) Swim a 1000 yds continuously, pushing it throughout the swim but not fast enough that your first half is significantly different than the second half.  Your average time per 100 yds is your threshold or t-pace.

2) Do 3x100 sprints, pushing it so hard that you are barely able to finish each.  Check your average time based upon the results and gauge how you feel.

3) Compare your t-pace + rate of perceived exertion (RPE) vs. your sprint pace + RPE.

The difference between my sprint pace vs. t-pace was roughly :10/100yds.  Over the course of an Olympic distance that :10 equates to approximately 163 seconds or 2:43 ... but the added exertion would add triple or quadriple that to the bike and run legs.

Y'all just need to learn to relax and have fun.