Takeaways

I LOVED the clinic from last night! I usually don't go to the SJR clinics, but this one just sounded right. Paige Dunn gave the clinic, and I must say my fab coach Rebecca was right - Paige is awesome. She's a Sports Psychology Consultant who had a love of triathlons (still does!) and gave up the high tech industry to get an advanced education in Sports Psychology and has started her own business Xcel Sports Group. I got a ton out of the hour, but here were the main takeaways:

• Find & use a mantra!
  It's all about positive self-talk and things to do to get you focused away from the negative things you tell yourself during a race (i.e. "that guy who is 20 years older than me just pedaled right past me - I suck!") into positive, focused energy (i.e. a simple "I am strong" mantra you tell yourself over and over to divert attention away from the negative talk).
• Imagine yourself doing everything perfectly the day of the race!
  Imagery can do wonders for you on race day. Athletes should write out a script of exactly how they see a good race day going. That includes how you will work through problems when you encounter them during the race. (i.e. flat tires, getting kicked during the swim, etc.) The more you work out the problems you may encounter, the more readily you'll be able to deal with them come race day. Record your script and listen to it every morning or night, where it's quiet, 3 - 4 times a week for the weeks leading up to the race.
• Figure out what you can and can't control, and figure out ways to deal with them. Put those sorts of things into your script.
• Circle breathing!!
  Even during the race, you can use this. If you need to pull over to the side during a swim and engage in circle breathing, do it! It will calm you down & get you focused to complete the race.
• It's just as mental as it is physical.
  Unless you have a physical liability, everyone can do any length of race. It takes physical training no doubt, but it also takes the right attitude and the right mental preparedness. When you have those things, you can accomplish what you set your mind to.
• Take things in steps.
  If you're having problems focusing and making it through, remember you only need what it takes to get you to the next "milestone", whatever you deem that to be. If it's a marathon, you only need to get to the next mile marker. If it's the swim in a triathlon, you only need to get to the next buoy. Breaking things down will make it much more manageable!
• Make your mantra visible during a race.
  Write it on your handlebars, write it on a rubber band that you wear around your wrist ... put it where you can see it and be reminded of it when you need it.

Such good stuff. I'll probably call up Paige someday soon for her help!