Your Competitive Edge

Wave-Making

In brainstorming what topic to explore for today's post. A conversation with a colleague and my own personal athletic musings brought up Jim Loehr's classical recovery principle of wave-making. What exactly is making waves, you might ask?? I'll provide a brief definition here and go into some ways you can incorporate it into your training. 

As many of you are aware, I work with several and am myself an endurance athlete. We're a driven bunch by nature; often driven to push hard all the time, no matter what. We tend to expect improvement for our hard, relentless efforts day in day out, but when we don't see progress, we often find ourselves frustrated. Why? Because recovery is oftentimes neglected. Not just chocolate milk after a run or swim, but by practicing systematic rest and psychological recovery. 

Solid training is designed to ebb and flow. Wave making encompasses the principles of working in hard, high volume training and mental focus with a period of lighter intensity and demand-as the wave crests, a period of relaxed energy follows, collecting energy for the next crest. Notice how the energy cycles nicely in the concept of a wave and rest period. Loehr provides a nice description of how we can maximize our gains in sport by applying this analogy. Being one inclined to constantly press by nature, I am always reminding myself to release a bit, relax and refocus for my next effort. Riding the wave....

Everyone is different in their respective sport training and fitness levels, but the principle of recovery is as important for the mental aspect of the game as it is physical. We can train our brains and focus intensely for a while, but our minds need rest and recovery just as our bodies do. I encourage all athletes I work with to train their minds in a periodization format, just as they do for sport. For example, an athlete visualizing intensely for an upcoming meet gets a built-in "mental break" day, where they merely do their affirmations or don't think about sport at all! Coaches often incorporate a "fun" day after a big competition to help the athletes mentally refresh-for example swim teams getting to play water polo or soccer players getting an afternoon of kickball.

By practicing both physical and mental recovery on a regular basis, athletes find themselves energized and focused in competition on a more consistent basis and enjoy more stable energy levels. Train hard, focus, and learn, but take time to absorb the process as well. Ride the wave! 

Source: Loehr 2003

Athlete's Audio: Streamlining the Visualization Process

..."For the next 15 minutes of so...it's mental training time..."

This is typically how the run-focused audio prompts begin voiced over by Bob Kinnison-the voice behind Athlete's Audio.  As simple a line as that might be, I find it to be a helpful in cueing a relaxed athlete get into their performance zone while seated in the comfort of their own home/dorm room/airplane seat, etc.

Some of you may have been already introduced to Bob through this interview posted a few months ago. Working in conjunction with practitioners all over the country, a series of sport-specific pre-recorded imagery exercises were created. As a practitioner, I find this concept very helpful and time-efficient. As much as I'd like to do so, it takes time and equipment to create quality recordings to provide to athletes. 

One of my favorite things about the AA series is that my mental training has been enhanced by using the exercises. While I nurse a bum leg, I'm able to visualize my run mechanics as I would like to see them in real life. I'm even able to feel the emotion of a late surge in a race and the recording provides prompts to review racing tactics and common scenarios in distance running. As the literature states-our brains see images as if they are actually present and happening. 

Some athletes I work with agree that these exercises are effective and time-efficient:

"These are really neat-you are basically coached the whole exercise but you provide the pictures in your head". -college swimmer.

"This taught me how to use imagery and helps me picture my performance". -HS athlete.

While imagery is just part of a complete mental game-athletes audio provides a helpful tool. I will likely use more of this in conjunction with athletes I see needing a "workout from the neck up". 

Thank you athlete's audio for providing the images. 

For more, see athletesaudio.com or contact Adrienne L.  for more info. or to set up an appointment. 

Everyday Mental Training

I'm a huge proponent of visual and environmental cues as a staple to any mental training program. By consistently attending to positive cues, we slowly program our subconscious mind. It's like filling a well with a steady rain-when you need "a drink" you will have plenty of positive energy to access. Numerous studies have shown the benefits of positive statements on mood. Not only can visual cues help your performance and self-belief, but they can help make you a more positive individual overall! 

I have shared a few snapshots of the cues I have all around my place. I often write down things that I say to myself during a good training session as well as quotes that resonate with me. Hope you enjoy and gain some ideas and inspiration....

 

 

As you can see, anything pretty much goes in setting up your positive performance environment. The trick is to find what gets your attention and evokes a positive emotional response: whether that be words, images, articles, quotes and place in areas you frequent. Mirrors, doors, work spaces and gear bags are good places.

Be creative, be positive, and have fun.

Pre-Competition Routines-When Sameness is Good

 

                The behaviors many runners display prior to the gun going off can range from absolute artistry to absolute absurdity.  Imagine somebody (or you are that somebody) who can only play successfully after tying their left shoe, then the right, then immediately checking the laces over one more time. I have a thing where I always pin my race bib to my singlet first-as straight as possible-then get out my shoes and put the chip slowly on my right shoe. When it comes to bigger races, like a points race or a marathon, my routine is a little more ceremonial.  The night before, and always right after a pasta dinner, the bib pinning and chip attachment commences: singlet-right shoe-try on-straighten. 

    Many individuals I know like to listen to a certain band or song before competing. Maria Mutola, a former 800 meter Olympian, would always listen to Bob Marley’s “Everything’s Gonna Be Alright” before races, getting her in the “right mood” to compete. Before the 1992 Olympics in Barcelona Mutola’s response to finishing fifth was due not to fatigue or lack of speed, but to a relative lack of “pre race rituals and mental preparation”.  Swimmer Gary Hall, Jr. is another visible example, who always appears for races in a boxing robe and commences with his signature shadow box routine. Former NBA star Nick Van Exel would always say a silent prayer before pre-game intros.

                Obviously, these routines or rituals can be elaborate or as understated as you want them to be. What works for one will likely not work for another. I myself prefer something edgy and with attitude versus Bob Marley for racing. Routines may be brief or lengthy-involving multiple steps, for example a specific warm-up sequence or repeating a set of affirmations. In his article on the subject of routines, Josh Clark mentions that there is often something soothing and calming about having a go-to, predictable sequence of events before competing. A routine gives an individual a sense of normalcy and control in an otherwise anxiety or at the very least high-energy situation. It is in our best interest to remain some sense of calmness and relaxation, especially before longer events.

                In short, there really is no long way to formulate a pre-competition routine. You know you’re on to something when you feel that general sense of control and relaxation before and during big games or races, and that sense carries you on to achieving consistent satisfactory results.

Sources:

Clark, J. 2001. Pre-Race Rituals.

Ungerleider, S. 2003. Mental Training for Peak Performance.

 

 

Taking Back Your Thinking

Think about what you think about. Jim Fanin

The previous post featured some examples of positive and negative self-talk, which is often a difference maker in our best and worst performances . We often become what we think of ourselves. In fact, it is so powerful, it has the potential to set athletes on a 'hot streak', or on the flip side, contribute to unfortunate and avoidable slumps. That being said, if one finds themselves more on the "bad" side of the self-talk coin, it is possible to take back your thinking. 

First, a common precept in sports training is that the athlete is the "boss of the body". Where and when the body wants to quit, the mind convinces the athlete otherwise. In psychology, this can be tied to the idea of an internal locus of control-the belief that individuals are responsible and able to manipulate their worlds and control what happens to them. Adopting and internal vs. external locus of control is a good starting point. You can control what you think about yourself. 

Another strategy for changing negative self-talk to positive is to track your thoughts in a journal of some sorts. If one keeps a training log, then note a couple snippets of what you were said to yourself during practice or competition. Review after a week or two, and likely if a pattern is present, you know where to attack. For example, after nearly every missed putt, a golfer tells himself "I always do this, this is a weak part of my game". 

After getting a handle on specifics, then statements that are more positive can be inserted. From "I always do this", the aforementioned golfer could repeat after a missed shot: "I'm getting closer", or "I will improve." Realistic, short statements, often work best. Avoid verbage with "apostrophe-t's" in them, such as can't, won't don't, etc. 

Repeat positive self-statements often and make it a habit. The brain is like a machine, and eventually puts out what it's fed. Focus on your strengths instead of the things that get you down. Acknowledge that you have the right to make mistakes, and you are able to learn from them. What do you want to feed your machine? The choice is up to you.

 

All About Spring Racing

With the inaugural Ironman Texas event just over one month away, triathletes near and far are working through the last days of hard training and the emotions that occur in conjunction. I often get approached as to how one should manage race anxiety and the "what if's", and the attached article provides some quick tips and strategies (plus some buzz from local athletes in The Woodlands, TX thrown in) from yours truly and Dr. Greg Gibbons, physician and local multiple Ironman finisher. 

Enjoy and feel free to send your questions to alangelier@addwoodlands.com

http://www.yourhoustonnews.com/courier/living/article_a100bd73-d4a7-5b2d-a27e-858a9f7f3258.html

In other news, the last installment of "Total Performance Triathlon" lecture series goes down Thursday evening at 7PM at the South Regional Library on Lake Robbins Dr. in the Woodlands. Free of charge. 

A Case for the Value of Mental Fitness

  To pitch in the Major Leagues, there's no doubt about it that A.J. Burnett has talent, strength, and physical resolve. In an article released today in Fox Sports News, a crucial area of Burnett's game that is lacking is his mental toughness and positive self-beliefs. I thought I'd share today an example of how our performances are often guided by our thought processes. That being stated, I wonder what would happen if Mr. Burnett would start sliding in a positive statement or two before, during, and after his performances, regardless of the result

Link to the article/interesting read is here.

Multiple Dimensions of Readiness

Readiness –noun

1.the condition of being ready.

2.ready movement; promptness; quickness.

3.ready action; ease; facility.

4.willingness; inclination; cheerful consent: a readiness to help others.

"Are you ready for the ______?) "Let's get ready for ________." These lines are some of the oldest in the book that athletes have heard from teammates, coaches, friends, etc.

Sounds like a straightforward answer, but when was the last time you were actually asked if you were ready for an event and you actually gave an honest :"yes."? If this is a common experience, awesome! But if we are left feeling those pangs of doubt and unrest- fear not; there is a way to prepare your mind, body, and environment for a state of readiness regardless of what is in front of us-competition, work, school, or just life. I believe that readiness is a fluid and multi-dimensional concept, and looks and feels different to each individual.

Here are some dimensional considerations in achieving a comfortable state of readiness :

Readiness at rest. You are mindful of how you'll handle events-both positive and negative. You do nothing at the moment except draw plans mentally.  You know you need your rest to perform at your best and adhere to this principle. Even when not minding to the physical, you create in your mind what you want to accomplish and see rest as a step towards it.

Readiness in preparation. What do you need to be prepared for what you have to do. This includes logisitcs, time, and skill. What strengths do we have? What are our weaknesses? Work on the process of accentuating what you're good at, but set aside time to address those things needing improvement. What do we need to do to acheive top results?  For example, a junior golfer needs to spend an extra two hours working on hitting from the rough. Just putting in the extra time enhances confidence and skill level, but one has to be willing to do so (this is where mantras may help, ex. "I am willing to do what it takes...").

Readiness in your environment. Are you organized? Do you have the support system you need? Proper equipment? These are the "tangibles". Develop a system for setting out what you need for the day, event, etc. If we are comfortable and feel as if we are masters of our surroundings, it makes it easier to achieve a mental and physical state of readiness.

Readiness in competition. This is likely what most people think of when being "ready to compete" is broached. Your practices are complete, you've done the work-now you face your competition. Mantras, focus, and positive energy create and feed this dimension of readiness.

The key is to have your own conceptualization of being ready and re-create the elements both in your mind, home, and sport. Over time, it will simply become a part of you.

 

Reference Points

In the spirit of 2011's inception, I thought I would discuss one of the make-or-break factors in achieving one's goals: having a realistic reference point. What exactly does this mean? It means having a tangible piece connected your goal, something very clear, very real and non-ambiguous; whether it is an actual object, such as a photo, quote, or poster of an inspirational athlete, or hard numbers you desire to hit. 

In order to achieve true athletic success, it often takes more than wanting to "play better", "run faster", or "be tougher". What does playing better, running faster, or being tougher mean to YOU? What images does this conjure up? How fast is fast? What does playing better look like?

Here are some examples of "reference points" an athlete can use to help solidify a goal:

• Models: can be anybody that personifies what you want-for example, a basketball player wants to control his anger uses Tim Duncan of the NBA's San Antonio Spurs as a role model for shaking off bad calls.
• Numbers: This may seem self-explanatory, but having solid numbers for a final product, plus at least 3-4 numbers to hit in progression is helpful. For example: Final goal: a .350 Batting average. Starting avg.: .280 (March), April goal of .300, May goal of .325, June goal of .340, July goal of .350. Time it as you see fit, but be realistic and allow for some "wiggle room".
• "Victory Images": Mental pictures of you succeeding at various conjunctions of the season.
• Past Successes: Great springboards for what one's capable of and knowledge of where to build upon.

Forming a reference point is one of the first and most important phases of the game. You know you've got it right when it comes readily and habitually to you and reinforces a sense of optimism. Find what works for you and see your performances unfold.

Here's to a productive 2011!