For many athletes, as the race comes closer and closer, confidence starts to evaporate and nerves start to build. Here are some tips for what the athlete can do in the lead-up to race day and on race day itself to have a smoother and more enjoyable day.
Developing race confidence:
Tip 1: Prepare by going through race simulations. Set up training to practice for the event(s) you’ve entered. Make your training physically and practically similar to the event. For a triathlete, then this means that you at least once swim, bike and run:
• At the same speeds as you expect to in the race
• Over the same distance (or close to the distance if it is a long triathlon)
• On the same terrain (open-water swim, hilly or flat bike and run courses)
• With the same equipment as you expect to use in the race
If you aren't a triathlete, then run similar simulations in your sports where it is practical and safe to do so.
Tip 2: Use your imagery skills to visualise yourself completing your event with things going well, or when presented with challenges or setbacks, then you see yourself cope well with these challenges and finish feeling proud with how you reacted.
Tip 3: Generate a race day plan: This will include what will you do when, how you will tackle different elements of the day and how you will remind yourself of your plan.
Squashing nerves on race day:
Tip 1: Think about why you have chosen to do the race. Is it for fun, camaraderie with your friends, to beat your friends, a challenge or something else? Keep this in mind on race day.
Tip 2: Catch the wild horses’ thoughts. When nervous our thoughts often try to run amok. We think in more extreme and catastrophic ways. For example, we may think: “Something must be wrong,” “Something must be about to go wrong,” “Something bad will happen,” and so on. Then you predict what these nightmare situations may be.
For a tennis player it might be starting off terribly, being physically tense, double-faulting on the serve... Expect that your thoughts may become more extreme, negative and unhelpful in the lead-up to the event. Reframe them if they appear as simply a feature of being up for the event and wanting to do well for yourself. Refocus on what you are there to do, your plans for the event and goals. Remind yourself that you are there to do your best, that’s all. Then go out there and try to enjoy it.
Dr Victor Thompson
Clinical Sports Psychologist
Based in London, UK
www.SportsPsychologist.com
Developing race confidence:
Tip 1: Prepare by going through race simulations. Set up training to practice for the event(s) you’ve entered. Make your training physically and practically similar to the event. For a triathlete, then this means that you at least once swim, bike and run:
• At the same speeds as you expect to in the race
• Over the same distance (or close to the distance if it is a long triathlon)
• On the same terrain (open-water swim, hilly or flat bike and run courses)
• With the same equipment as you expect to use in the race
If you aren't a triathlete, then run similar simulations in your sports where it is practical and safe to do so.
Tip 2: Use your imagery skills to visualise yourself completing your event with things going well, or when presented with challenges or setbacks, then you see yourself cope well with these challenges and finish feeling proud with how you reacted.
Tip 3: Generate a race day plan: This will include what will you do when, how you will tackle different elements of the day and how you will remind yourself of your plan.
Squashing nerves on race day:
Tip 1: Think about why you have chosen to do the race. Is it for fun, camaraderie with your friends, to beat your friends, a challenge or something else? Keep this in mind on race day.
Tip 2: Catch the wild horses’ thoughts. When nervous our thoughts often try to run amok. We think in more extreme and catastrophic ways. For example, we may think: “Something must be wrong,” “Something must be about to go wrong,” “Something bad will happen,” and so on. Then you predict what these nightmare situations may be.
For a tennis player it might be starting off terribly, being physically tense, double-faulting on the serve... Expect that your thoughts may become more extreme, negative and unhelpful in the lead-up to the event. Reframe them if they appear as simply a feature of being up for the event and wanting to do well for yourself. Refocus on what you are there to do, your plans for the event and goals. Remind yourself that you are there to do your best, that’s all. Then go out there and try to enjoy it.
Dr Victor Thompson
Clinical Sports Psychologist
Based in London, UK
www.SportsPsychologist.com
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