MASTER THE MENTAL PREP
Your mental health will play a major role in your race-day success. Step forward, the award-winning mind and body coach, Kim Ingleby, and her essential psych advice
“The power of writing, saying and breathing links it all together in your mind and can really make a big difference”
20 EMBRACE YOUR PRE-RACE DOUBTS
Pre-race Pre doubts are totally normal because bec the race is important to you, so embrace e them! Write down your fears fear on one side of a piece of paper and on the opposite side, a quick solution, solu word and focus to help reduce redu any pre-race doubts. Breathe in a feeling of confidence and out any uncertainties; this will help focus focu and calm the mind.
21 TURN A DNS INTO A PLUS
It’s not uncommon, even with elites, to have a DNS and it’s normal nor to feel disappointed to start with. with Let this happen, then create a positive pos action plan, working out what wha ‘went wrong’ in terms of nutrition, nut recovery, too much pressure, pre overload of commitments or simply s an uncontrollable life event. eve Give yourself some breathing space, spa sign up to another race (unless (un you’re burned out, then have hav a rest or find a fun race) and, with the learnings, commit to doing your you best with training and enjoying the rerouted race.
22 REMAIN MOTIVATED
When you’re tapering before befo a race, it’s quite normal to experience exp a slump in motivation as your you mind and body fully adapt, recover reco and get ready for the race. race Filling your time with other things thin like catching up with friends, cooking coo great food, creating postrace recovery plans and researching other life priorities won’t take up too much energy or occupy the mind. Spending some time writing your mental strength plans for your taper, travel, race day and post-race days can add massive value to your focus and performance. Think of it as mind training while your body tapers.
23 SHARE YOUR RACE-DAY CONCERNS
It can be really important and useful to share – instead of bottling up – your race worries with people in your support team, who understand you and can help. This could be your coach, family members or key training partners, or even asking the event organisers any specific concerns. Using forums and club discussion can be useful, but be very mindful about spending too much time in there discussing the problem and wasting energy.
24 CHANNEL YOUR RACING NERVES
Race-day nerves are there because this event matters to you. A simple mantra like ‘I am okay’ can be useful. Try writing down your worries before the race to reduce their impact. You’re more likely to think them through, and, as a result, they become less of a concern. The power of writing, saying and breathing links it all together in your mind and can really make a big difference. Give it a go and remember, like your physical training, it takes a little while to practise and develop true mental strength, so be patient, commit to it and, most importantly, always believe in yourself.