The Psychological Side of Training

The Psychological Side of Training: Overcoming Fear and Anxiety

By
Coach Bobbie Williams, National Triathlon Academy
Coach Liz Dobbins, Director of Women’s Services, National Triathlon Academy

Nearly everyone knows that training for a triathlon requires considerable practice in the disciplines of swimming, cycling and running, but many beginner triathletes neglect the equally important aspect of preparing themselves mentally. If you feel anxious or fearful before or during a triathlon, perhaps it would be helpful to step back and analyze the situation.

Anxiety is simply an attempt to control future events before they happen. It can be a terribly negative emotion. It interferes with your focus and drains the energy needed to accomplish your goals. Your first step in anxiety prevention and control lies in establishing a healthy perspective. Try to keep in mind the relative importance of your chosen sport of triathlon with other important factors in your life. Remember all the people who have supported you; your family, your coach and your friends.

Fears are just suggestions, and you have the ability and power to ignore them. The words that you use to describe your emotions are powerful predeterminants. You need to be careful of the words that you use as they define your thoughts and become your beliefs. Try to substitute a less intense word to lower your level of anxiety. Being concerned about something is vastly different than being afraid. With a little determination, you can change a concern to a challenge. You have now gone from the negative emotions of fear and anxiety to a positive thought of meeting a challenge. Conquering a challenge is what triathlon is all about.

Do not let yourself get caught up in “what ifs” before or during a race: “What if I lose my goggles?” “What if I have a flat tire”? Try to stay in the present. By focusing only on the task at hand. “future fears” can be eliminated. Another powerful tool is “self-talk” which can be used to control the crippling emotions of anxiety and fear. What you say to yourself before or during a triathlon will become a self-fulfilling prophecy. When a negative thought starts to surface, tell yourself “STOP”. Then immediately substitute a positive thought like, “I have trained hard and I am well prepared” or “I can do this”. Don’t let pre-race “jitters” turn into overwhelming anxiety. Those “butterflies” in your stomach are just your body’s way of letting you know the adrenaline is pumping and you are ready to race.

There is a strong connection between the mind and the body. Everything you think in your mind will have a corresponding reaction in your body. If you have ever awakened from a bad dream with your heart beating so fast that it is about to jump out of your chest, you know how your mind can have a big influence on your body. Likewise, if you allow fearful or anxious thoughts to permeate your thinking before or during a race, valuable energy will be lost to tenseness, nervousness, and feelings of stress.

One of the best ways to control fear and anxiety is to practice mental imagery. Successful athletes use this technique to prepare themselves for the expected and unexpected things that might happen in a triathlon. Fears and anxieties can be dealt with effectively by mentally rehearsing how you will handle situations before they occur. Practicing in your mind how you will deal with a stressful situation such as the crowded swim start, the dreaded flat tire, or an unexpected cross wind makes it possible to face those tough challenges feeling well prepared and confident. Replace negative thoughts with positive mental images. Then if a tough situation happens, you will not panic knowing you have been here before. Continuing to mentally prepare yourself by using positive words of confidence, relaxing your mind and body, and focusing your attention on the immediate task, will help assure yourself of a rewarding triathlon experience.

Remember that triathlon is a sport. It is not something that you have to do but an activity that you have chosen to do. Keep it enjoyable by not allowing fear and anxiety to spiral out of control.