Positive Mental Imagery by John Josephs, MS
Filed under: Sports Psychology
The training is over and you’re ready to race. This is an important race and you want to do well. You go over your pre-race checklist, make sure your bike is in good working condition (nervous), you set out your clothes and fill up your water bottles. You set your alarm clock (nervous) for "0-dark-thirty", (that's an old military term that needs no explanation, we've all seen it). You wake up (nervous) two hours before the race and have a good pre-race meal (nervous). You arrive at the race early to check-in (nervous) and get your starting time (nervous), you seize your space in the transition area and set-up (nervous). Of course, at the last minute nature calls (really nervous) and you have to stand in a long line and wait (oh boy, really nervous now). You finally make it to the starting line just in time and the anxiety is killing you.
I hope you see where I'm going with this. You waste so much time worrying. This anxiety consumes valuable energy and prevents you from focusing on what is really important, your performance. On race day, you should be confident, calm, peaceful, and focused. This mental discipline can be achieved by applying Positive Mental Imagery to your next pre-race checklist? Start the night before and rehearse the race mentally. Find a quiet place, relax and close your eyes. Start at the very beginning of the race and visualize standing peacefully on the beach strong and prepared. Breathe in deeply, stomach breathing not chest breathing, and breathe out slowly. Go through every aspect of the race. Imagine perfect, long, and efficient swim strokes. Notice the chaos around you. Imagine yourself slicing through the water effortlessly. Your transition is organized and controlled while everyone next to you is disorganized. Visualize yourself strong and fast on the bike with powerful pedal strokes. You easily transition again. Your running is smooth and easy. You are under control and light on your feet. Finish this session with a positive mental image of you crossing the finish line successful and feeling great.
You can't think two thoughts at the same time. Before the race begins, eliminate negative thought and replace them with positive thoughts and positive mental images. Being nervous is for people who are not prepared. Remember, you are what you think you are. You are a winner!
During the race, the physical and mental effort will challenge you at some point. If it was easy, everyone would do triathlons. Do not concentrate on the negative self-talk, the mental pain or physical discomfort. Replace a negative thought with a positive thought. Tell yourself you are strong, you are prepared. This is your mantra "I am strong, I am prepared". Repeat it to yourself to get through the difficult parts of the race. The race will be over soon and the hurting will subside, but the feeling you get from digging deep down inside and pushing yourself to do your best will last FOREVER!
Good luck.