This week we hear from Eric Orton of TrainWithEric.com.
Eric is an elite-level coach who trains some of the top MTB racers in the U.S.
Eric is the former Director of Fitness at the University of Colorado Health
Sciences Center, a certified Functional Training Specialist, a Certified Sports
Hypnotist, and holds coaching certifications from both USA Triathlon and USA
Question: When I have a
bad training session or race I have a tendency to have negative thoughts about
my abilities as a racer. How do I combat these negative thoughts and keep them
from affecting my performance in competition?
Answer: I tell my athletes, everyone has negative thoughts; it is
what we do with the negative thoughts that separate the elite thinkers from the
average thinkers in sport. This is
important to understand. We all
have negative thoughts, no one is immune.
The first step is to understand this and realize avoidance is not the
target. And, when we do have these
thoughts it doesn’t mean we are not mentally strong. The mentally strong have trained and perfected how to
respond to challenging times, which inevitably produce negative feelings. So the take home here is do not beat
yourself up if you have bad thoughts during your performance, EXPECT IT and
then MODIFY IT.
Modifying or changing the meaning of this negative self-talk is the key.
When you are feeling tired or challenged in training or a race, this inner
voice can be very negative. It can question what you are doing, talk you out of
keeping going, and become a general nuisance. Positive self-talk is needed when
Endurance racing and training involves coping with fatigue, which can be
learned; you can turn the voice off and you can turn from negative to positive.
First, think back to those challenging times when you felt tired and had bad
legs. Think of what you said to yourself. Write it down. The next step is to
change the negative self-statements into positive self-statements.
For example, consider the negative self-statement, ‘My legs have gone. I
will have to slow down’. This relationship between feeling tired and what to do
about these feelings is clearly terminal for performance. We need to change
both parts of this self-statement. Rather than saying ‘my legs have gone’ we
need to change this to a transient statement such as ‘my legs are tired’. This
is more likely to be true in any case. Tiredness tends to come in waves during
endurance events and intense feelings of physical tiredness can pass.
It is also important to change the strategy for dealing with challenging
times. I suggest that cyclists should focus on their technique and riding
relaxed when feeling tired. Focusing on technique and relaxation is a good
strategy as it is largely under the control of the athlete. If the cyclist
focuses all of their attention on relaxed technique, this can detract attention
from sensations of fatigue. The outcome is a much more positive self-statement:
‘My legs are feeling tired, so I will concentrate on relaxed technique to make them
A good way of using self-talk is to try to anticipate difficult moments in
competition or in training. Develop self-talk scripts to change negative scenarios
to positive ones. Use a combination of imagery (See my May Column) and
self-talk to create situations in which you experience unpleasant emotions, and
see yourself deal successfully with these situations, using positive self-talk
to control the inner voice in your head that can be negative.
We must also not confuse difficulty with failure. I see this all the time when workouts
are challenging or difficult for a cyclist. Because the workout or race is challenging, the thought
process immediately goes to, "I am not good” or "I failed”. The workout or race should be
challenging and difficult. So
again, EXPECT IT and MODIFY IT. I
coach my athletes to look forward to negative talk because this allows them the
opportunity to perform to the fullest.
You need to be challenged to be at your best. If you can view negative
self talk as a positive opportunity and something NECESSARY for peak
performance, a funny thing happens.
Once you have the awareness that negative talk is necessary, you expect
it, you are ready for it, you will embrace it, and you will not back down to the challenge. Sounds funny, but it works!
Remember that psychological toughness is built on a firm
platform of physical fitness. To enjoy racing, athletes need to have
experienced repeated training bouts of specific race intensity and hard efforts.
In the same way you train your body to cope with these demands of training, you
also train your mind to think positively about difficult times and hard efforts.
The body follows the mind, and
this must be trained.
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