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Sports Psych Q & A
Tri Chic’s Sport Psychology Consultant, Paige Dunn will bring you up-to-date information, articles and worksheets to help you become a better triathlete. Check back here often to see what we have for you!
This month, Paige answers your Sport Psychology questions. If you have questions that you would like to submit, please email her directly at paige@xcelsportsgroup.com.
Your Sport Psychology Questions Answered:
Q: I am training for a triathlon and I am having trouble staying motivated. Getting out the door each day to train is becoming a chore. Is there anything that you would recommend to help get me motivated again?
A: What motivated you in the first place? A new challenge? To lose weight? To raise money for charity? Sometimes we need to reflect back on our choices of why we set out to do something in the first place. You need to really take a look at why you chose to participate in a triathlon in the first place and why it is important to you. Are you still connected to your reasons? Additionally, I’d suggest taking some time to work on goal setting. You obviously have the goal to complete a triathlon but did you set specific goals to achieve along the way? Having daily and weekly goals gives you something to focus on that is right in front of you. Depending on what you choose, you can keep yourself motivated to accomplish intermediary goals as you move forward to your ultimate goal.
Q: I am a triathlete and I am a great swimmer in the pool but once I get in to the open water I get extremely nervous and my swim is affected. Are there any techniques that will help me with my open water swimming?
A: This is very common! Most triathletes get to the open water and get nervous and even panic. The problem is, when we get nervous or panic, our breathing gets short and our muscles tighten,neither of which will help you to swim efficiently and comfortably. A great thing to try is to work on your breathing and include pre-race breathing exercises. When you are waiting for your wave to start, put your hand on your abdomen and begin a series of “circle breaths”. “Circle breaths” are deep, full breaths that start in your abdomen, rise up through your chest, and finish by exhaling out through your mouth. With each breath, picture a circle being drawn with each breath. Breathe in for two seconds, hold for two seconds and breathe out for two seconds. You will be amazed at how this simple breathing technique will ground you and calm your nerves.
Q: I am training for an Ironman and often have to out in long rides. I love doing them but sometimes they are a challenge to get through and I actually get bored out there. Is there anything that I can do to stay focused and enjoy my ride more?
A: Try to break down your ride into segments. Then set a focus strategy for each segment of the ride. Maybe from one segment to the next you focus on your cadence or perfecting your pedal stroke. Some cyclists get very creative on the bike and will spend time focusing on an imaginary task such as decorating a house or planning a dream event. And don’t rule out listening to music. If you are in a safe riding environment and comfortable listening to music while still being aware of what you need to do to remain safe while riding, then music can definitely help cure your boredom.
Q: I am just starting out in triathlon and am loving it! My problem is that I am not very confident. Sometimes when I race I get tentative and don’t feel like I am racing to my full potential. How can I learn to be more confident out there, push myself and start feeling better about my performance?
A: Confidence is important when you are out there racing. Reviewing past successes is a great way to gain confidence. What did it feel like the last time you felt great about a race? Do you have a photo or even video of you in action? Definitely take advantage of reviewing a successful performance that you can recall when necessary to remind yourself that you are capable of racing the way you want. To be confident you need to think confidently. This can often be achieved by creating and using some positive affirmations. Talk to yourself and encourage yourself with powerful phases that will help build your confidence while you are out there. The conversations you have in your head will definitely shape your success. Tell yourself what a great triathlete you are
Q: I am not very active and I’d love to start running and maybe even participate in a sprint triathlon someday. While I am excited about the thought, I get overwhelmed thinking about where to even start. Can you help?
A: Sounds like you’ve already started! Just investigating a goal like participating in a sprint triathlon is part of the goal making process. We must first explore our options, decide what our goal will be and then develop a goal strategy. What will it take for you to complete the goal? What will be your obstacles? Map it out for yourself and identify what needs to take place over the months leading up to the event. Talk to others around you who may know what it will take to train. Jump on the Internet and start looking into training plans. Commit to a time of day to exercise and a number of days each week to get out there. Congratulate yourself on your short-term success and watch your training hours increase!
-Paige Dunn
Sport Psychology Consultant
paige@xcelsportsgroup.com
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