Mental Gymnastics & Mind Games

‘Train hard. Dream harder.’ ~ Kobe Bryant

It is less than 10 days to my next marathon, and already I have begun dreaming about race-related matters. I believe that this is my mind’s attempt to deal with my unconscious pre-race anxiety.

After seven years of training and races (more than 24 stand-alone marathons and those completed within Ironman triathlons), I have managed my pre-race jitters pretty well. I place hard training above most things, and this means under various prohibitive and inhibitive conditions. Having trained in the heat and rain, raced in the chill and windy, I think I am open to whatever shape the weather on race day takes. Be bulletproof, and take the hits as the day unfolds. It would not be easy at times however every step or metre you make and take prepares you for the next one.

‘The journey of a thousand miles begins with the first step.’

If you experience pre-race jitters, you can reduce their impact on you. Instinctively and intuitively, your body is arming itself for a major physical challenge involving discomfort. Pain is a signal for the body to slow down or stop, however in endurance races like the Ironman triathlon or the marathon, it indicates that we are punishing and pushing our bodies too hard. Yet, we can coax our bodies to handle and manage the discomfort within its means.

List in your journal those things that you are anxious about. Categorise them into the headings of nutrition, attire, footwear, mental stress and physical pain. To each category and issue, assign a strategy or method to attend to this concern. For example, if it is an issue about cramps write down ‘Bring salt-tablets and energy gels, and take one packet of gel every 30 minutes and two salt-tabs per hour. Drink at least a cup of water at each station, and two if it is a very hot day. Use STOP CRAMP if cramps persist.’

If your concern is related to mental distress and the likelihood of walking too much, then you may write ‘Run at a manageable, familiar training pace. Use my Pace Chart. If experiencing fatigue, slow down my heart-rate by 5BPM. Take a RPE measure every 10 minutes, and monitor laboured breathing. Walk only if experiencing cramps, and then begin jogging once breathing stabilizes. I am not alone. We are in this together.’

John Cooke writes a piece on the mental preparation for his eighth Ironman, on 4 December in Busselton, Perth.

I hope that these mental strategies may help you. Design your own based on experience. There is no shame in walking. Imagine the best day you can have. Happy daydreaming!

My Bags Are Packed & I’m Ready To Go

Packing for a race can be anxiety-causing if you go about it carelessly. Forgotten items may be hard to secure even at a race-fair. Plus, it can upset your equilibrium for the event.

Prior to your next overseas Ironman or 70.3 race, here are some packing considerations:

1) Get a ‘what-to-bring’ list drawn up first. Source it from seasoned competitors if this is your maiden race.

2) Place your race-kit aside (racing attire, helmet, race-belt, shoes, flip-flops, heart-rate monitor, speedometer, Bento-box, sunshades, wetsuit, Ziploc bags, body-lubricant, spare water-bottle, and plastic carrier bags for gaining entry into your wetsuit). Note: Lay out your race-kit and nutritional aids according to the three bags (S, B & R) so as not to leave anything important out.

3) Check the condition of your race-kit for potential wardrobe malfunction, or mechanical malfunction (stuck zippers, tears in the fabric).

4) Bring extra socks, running-shoes, energy gels, energy-bars, goggles (one dark/one clear), and salt-tablets.

5) Pack your bike into the bike-case at least two days in advance (dismantle/loosen cockpit, saddle/seat-post, and pedals) in case you face mechanical difficulties like stuck pedals. Ensure that you have adequate bubble-wrap that you can purchase from your local bike-shop. Better still get your bike-mechanic to pack it properly into your bike-case. 

6) Nutritional package for your ‘Special Needs’ bag (Bring Your Own stuff that you trained with; fresh solid/comfort food can be purchased from the nearby supermarket near your race accommodation). There is one bag each for the Ride and Run.

7) Prepare both wet-weather/cold-day attire (arm-warmers) and additional nutritional support (your raised metabolism from shivering, will require more calories).

8) Pack your tools in the bike-case (Allan-keys, spare-tubes/tyres, duct-tape/masking tape, foldable scissors, and old water-bottles to discard at aid-stations). If you use tubular tyres, then pack used and flexible ones as race-spares (easier to dress on your rims during a flat).

9) Re-check your list (see if you left out anything).

10) Buy your CO2 canisters at the race-fair (anything else like duct-tape, international socket, bring from home). Bring enough money for the pre-race and post-race merchandise shopping. If you are an iPod person, bring your digital music along on race morning.

Packing can be a stressful process. By doing it early, you can determine if anything is faulty or missing. You still have time to borrow or purchase the items. Once you travel, you want to minimize your pre-race stress levels to a manageable level. Race with assurance and presence of mind!

Pre-Race Preparations for An Ironman Triathlon - By the Fox

Editor: This was posted sometime ago, and I felt it warrants a reprint, as there is a large group of participants for Ironman Western Australia 2011 and IM New Zealand 2012. I requested my Coach, Craig ‘Fox’ Holland to share his pre-race preparation with fellow participants of Ironman Western Australia 2010. This year’s race falls on 4 December, in Busselton, Perth. Fox, 50 years old – who finished the World Championships in Kona in 2005, will be racing again in Busselton – secured two sub-11 finishes last year. He is an international consultant, and online triathlon coach. We posted an interview of him last week.

Much has been written about taper time. However, all athletes respond differently. As with coaching individual athletes, I believe there is no one solution that will suit all. Every one reacts differently depending on your genetics, athletic ability, recovery time, work/life priorities, and the way you handle stress.

However if you are in doubt, don’t do it! REST UP…!

Tapering allows the body and mind to recover and freshen up, replenish glycogen and motivation levels. Enjoy the moment and start visualising yourself succeeding on race day.

I do not recommend doing nothing. Past experience indicates most athletes will benefit from a reduction in training volume in the last week by around 50-75%. You may feel frustrated but, realistically, you don't need to do much except keep the system alive and sharp. Some short sharp intervals will be sufficient. Cramming in extra sessions now will be detrimental.

If you can, have a sports massage and stretch as often as you can. Stay relaxed.

Maintain normal sleeping patterns, and get quality sleep. In the morning before race day, take your bike for a last short spin/check out incorporating a few surges to lift the heart rate.

Rest and get off your legs for most of the day. Do not stand around all day at the expo or do a tourist adventure, mountain climb, etc. with your loved ones. Save it for post-race activities.

Do not do anything in taper week in terms of diet and fluid intake that you do not do normally. There are no special supplements or drinks that are going to increase your performance, except for a little increase of carbohydrates.

Stick with what your body already knows. Race-week is not the time to be experimenting.

Essay & Photo-credit: Craig Holland & Mel Chan