We spend hours in training putting in the k’s in the pool and out on the road, but just as important is preparing mentally for the big day, and the longer the distance you are competing in the more important this becomes.
Jason Gootman and Will Kirousis have some mental tips that will help you in your next race
“Man, that race was all mental.” This is a common utterance after a triathlon, especially an Ironman. It takes a lot of mental ability to race well in one of the world’s toughest sports. Thoughts alone will not get you across that finish line and will never make up for well-developed physical abilities, but because of the strong mind-body connection, thinking well allows you to make the most of your physical abilities.
You’re putting in all kinds of miles, doing all kinds of hard workouts, so put that same dedication into getting your head in the right place to race your best.
You are calm when you have a quiet mind. This is the most fundamental mental ability and opens you up for all of the others. As our world gets busier and busier, this is becoming more and more difficult to foster. Developing calmness requires that you learn to allow your mind to stop. Calmness is very important in an Ironman because of all that’s going on around you (e.g., chaotic mass-start swims, hectic transition areas, screaming crowds on the bike course). When you are calm, you are free to take in energy from these situations without getting thrown off your game. When you are not calm, you can lose your nerve. Maybe you get angry in the swim and tense up, wasting valuable energy early in a long race. Maybe you get too excited by the crowds coming out of T1 and convince yourself you can ride two miles per hour faster than you really know you can, writing a check that you won’t be able to cash a few hours later. Maybe you lose your wits in the transition area and forget to take your sunglasses, your hat, or some other important item with you. Staying calm in chaotic environments will allow you to execute your race to the best of your ability.
Do this exercise a quiet place where you are free from distractions. Do this before bed or anytime during the day as a nice break from work. The more you practice this, the calmer you will become.
1. Lay on your back in a comfortable position.
2. Repeat a series of 10 full breaths. Inhale through your nose. As you do, feel your abdomen rise. Breathe in fully. As you inhale, say to yourself â€œbreathe inâ€ to focus on your breathing. Hold your breath for a four-count, saying to yourself â€œ1â€¦2â€¦3â€¦1â€ (the last â€œ1â€ being for your first breath). Now exhale through your mouth. As you do, feel the mental tension leaving your mind and the physical tension leaving your body. As you exhale, say to yourself â€œlet goâ€ to focus on the release of tension. Repeat for 10 breaths, trying to increase your sense of calmness with successive breaths.
3. Practice this often, trying to become calmer and calmer. Bring these feelings of calmness with you into your race.
You are intuitive when you can readily tap into, trust, and act upon your instincts. Should I speed up my pace? Slow down? Do I need to make adjustments to my race nutrition? How fast can I handle this corner? These are some of the many questions that will come to you during an Ironman. In many cases, your intuition will supply the best answer. There is a time for reasoned, analytical thought. Interpreting how you are holding up at a certain pace, or sensing how fast to handle a sharp corner or descent in the heat of a race, are not two of them. Drawing on your intuition allows you to make in-the-moment decisions that will greatly impact your race. Over-analyzing, on the other hand, can spoil your day.
Do this exercise all the time. Incorporate it into your life.
Listen to your own statements to others or your own internal self-talk, listen for the word â€œbut.â€ For example, in the early goings of the bike leg at a training race before your Ironman you might say to yourself, â€œI should slow down here, but if I can hang onto this pace, I will have the best race of my life.â€ Or â€œThis gel really seems to be bothering my stomach, but I know Jill swears by it.â€ In these cases, your intuition is talking to you. It is telling you exactly what to do, right up to the part where you say â€œbut.â€ After the â€œbutâ€, your analytical mind takes over and convinces you that your own intuition doesn’t know what it is talking about. What you are to do is to practicing ignoring everything after the â€œbut.â€ When you feel you should act in a certain way, do it, ignoring everything that comes after the â€œbutâ€ that will often follow. Use this in training and racing and in all of your life. The more often you can go with your instincts, the more you will develop your sense of intuitiveness. You will get louder messages from your intuition, you will trust them more, and you will act on them with less hesitation. Practice this often and bring a strong sense of intuitiveness to your race.
You are positive when you are focused on the good things that are going on around you and when you are optimistic about your future. You expect good things to come your way. Being positive lightens your load significantly. Good and bad things will happen to you in your life, in your days, and in your races. Taking everything in stride, focusing on the good and on the opportunities, makes it all a bit easier. In an Ironman, things do go wrong: flat tires, upset gastrointestinal tracts, bad weather, to name a few. You can dwell on these difficulties or you can keep your mind focused on what is going well and what you can do to keep it going well. Being positive has a direct impact on your body. Along with these other mental abilities, being positive releases physical tension allowing you to move more economically.
This is another exercise you can do anytime you want to. You can do it at work, in most workouts or in your personal life.
1. Take 10 pennies (or similar small objects) and place five of them in your right pocket and five of them in your left pocket (or similar place).
2. Now as you go about your day, workout, activity, etc., pay attention to your positive and negative thoughts. Every time you have a negative thought, transfer a penny from your right pocket to your left pocket. Every time you have a positive thought, transfer a penny from your left pocket to your right pocket.
3. At the end of the day/workout/activity, see where you stand. Your goal is to end up with all of the pennies in your right pocket as you learn to think more positively.
4. Practice this often and work to bring positivity to your race.
You are courageous when you feel fear and you act anyway to do something that is important to you. You feel the fear and you do it anyway! The kind of fear you experience in sport is really â€œdoubtâ€ or â€œinsecurity.â€ It is rarely truly fear, fear that you are unsafe. Fear in sport is usually fear of failure, fear of success, or most often, an odd combination of both. This kind of performance fear will always show up when you are trying to do something very important to you and something that is very challenging to you. The more you want it and the more challenging it is, the more your fear meter will turn on. One big mistake athletes make are trying to resist the fear or trying to push it away. Remember the â€œNo Fearâ€ ad campaigns? Being fearless is portrayed as being tough. Nothing could be further from the truth. No athletes, not even the greatest champions, are fearless; they are simply comfortable with fear. In fact, the better the athlete, usually the better they are at being comfortable with their fears. As we said, fear is a natural response to doing something important and challenging. Tri-Hard Sports Psychology Advisor Dr. Alan Goldberg, PhD, refers to this kind of fear as the â€œdoorman to success.â€ That’s right, it shows you the way to success because when you feel its presence you know you are on the verge of breaking through to a new performance level that you want badly. Learning to be courageous, to be comfortable with your fears, will help you immensely in the daunting race that is the Ironman!
To do this exercise, you need about 10 minutes of free time, a quiet space free of distractions, a sheet of paper, and something to write with.
1. On the top of your sheet of paper write â€œ10 Scary Things I’ve Done.â€
2. Now simply reflect on your life and brainstorm 10 things you have done in your life that before you did them seemed really scary. They can be things you’ve done as a triathlete, like learning to swim, doing your first half Ironman, etc. They can be completely unrelated things like going off to college, moving to a new location, going for a promotion, becoming a parent, etc.
3. After you have made your list of 10 scary things you’ve done, reflect on each one. Recall the fear you felt. Recall how the fear felt physically. Recall the uncertainty. Then recall how you took one step at a time and did it anyway. Recall how you survived just fine and how it was not as scary as you thought it would be. Finally, recall how good it felt to do this thing which scared you.
4. To finish up, write on the bottom of your sheet of paper: â€œDoing scary things leads me to accomplishments that I really want to achieve.â€ Finally, say it out load to yourself five times with full conviction. Carry this feeling with you into your race.
You are egoless as an athlete when you are viewing your performance results as merely a part of your process as an athlete. Your ego is running the show when you think of yourself solely as the reflection of your performance results and how you compare to others. Strong egos are the downfall of many Ironman racers. Your ego can absolutely ruin your day out there. The Ironman is so long, so hard, so unforgiving, that you need to stay within yourself and race your race. But for the ego-plagued triathlete, all it takes is another racer in their age group zooming by them on the bike to make them scrap their personal race plan altogether. In addition, being obsessively focused on the outcome and comparing yourself to others does not allow you to fully focus on what is the biggest factor in your performance: what you are doing right in that moment. Being truly egoless allows you to fully take on the ideal performance mindset:
1. Focus on you.
2. Focus on you right now.
3. Focus on you right now doing well (being positive) and having fun.
If you are focused on what someone in your age group is doing, you cannot be fully focused on your pedaling stroke, on your breathing, on executing your race-nutrition plan â€” the very things that directly impact your performance. Keep your ego at bay and you can focus your mind on racing well!
To do this exercise, you need about 10 minutes of free time, a quiet space free of distractions, a sheet of paper and something to write with.
1. On the top of your sheet of paper write â€œFive Reasons I Love Triathlonâ€.
2. Now simply reflect brainstorm five reasons you love triathlon. They can be anything. What do you most enjoy about being a triathlete and racing triathlons? There’s one catch: None of your reasons can be about achievements or comparing yourself to others. They all must be egoless reasons why you enjoy triathlon.
3. After you’ve made your list, read it a few times to become more aware of your reasons. In the coming weeks, anytime you feel your ego taking over your thoughts, don’t try to push it away. Simply remind yourself all of the other great reasons that you love triathlon.
4. Practice this often and you will develop a well-rounded, more egoless approach to your sport. Carry these feelings with you into your race.
Stay calm out there, trust your intuition, be positive, courageous, and egoless and you’ll head in the right direction to a strong performance!
To learn more about Jason Gootman, Will Kirousis, and their coaching company Tri-Hard, or to contact them: www.Tri-Hard.com.
Articles on training-related topics represent the personal opinions of the author based on their own experience and research. TriZone.com.au provides these for your review and consideration, but does not endorse any particular recommendations of the authors.
Peter Robertson’s Gamagori Memories inspire Australian Talent Academy Young Guns
Triathlon Australia’s National Talent Academy â€œYoung Gunsâ€ won’t have to look too far for inspiration when they line up in Sunday’s ITU Triathlon Asian Cup in Gamagori.
It was in 2005 in the picturesque Japanese coastal city of on Mikawa Bay that one of the legends of Australian triathlon, Peter Robertson created history when he won the last of his three World Championships.
After victories in Edmonton and Queenstown in 2001 and 2003 â€œRobboâ€ stuck to his two-year cycle to dig deep again and take a third and deserving world championship victory.
Now seven years on Robertson, 36, is one of several coaches on the NTA Young Guns tour in charge of an exciting new generation of Australian triathlon stars.
Melbourne-based Robertson has been appointed along with the likes of Craig Walton, Chris Lang and Keiran Barry to steer an exciting group of youngsters who have already made a big impression.
Queensland’s Sarah Deuble, who is coached by Dan Atkins, has already chalked up two wins from two starts in the Mooloolaba Oceania Cup and at last Sunday’s ITU Triathlon Asian Cup race in Amakusa and is looking for a third.
“I’m really enjoying my first experience with the Japanese races,â€ Deuble said. â€œObviously Amakusa was great fun, winning the race there. I hope I can continue to race well again this weekend in Gamagori.â€
Deuble was 20 seconds behind in the swim and then went on to dominate the bike and run.
Sydney’s Bree Jones had a great start and lead to the first turning buoy but was forced wide and wasn’t aggressive enough to hold position so lost time to the lead three Japanese athletes. A four-women second pack lead by Jones and included Kirralee Pride with Deuble was further 20 seconds behind and out by herself.
Onto the bike the Japanese trio tried to form a lead while the group formed behind and included all three Aussie girls. They were caught at the 15km mark.
The group completed the bike together with Deuble making a very smart, very sneaky move at the end, finishing the bike about 100m off the front, the bike course finished with a moderately steep downhill with a shallow turn mid-way through.
She positioned herself on the front for the dismount line but the Asian athletes all braked for the downhill and Sarah managed to roll off the front.
Deuble then built a lead from there and raced out of sight, finishing 1min clear of Japanese pair Kirra and Sato who ran together until the last kilometre where Kirra managed to get a small break on the last small rise before the finish.
â€œOn the last hill of the bike I managed to break away from everyone and had about a handy lead on the field going down the hill but then I didn’t realise that the dismount line was so close so when I got to the line I had to fully slam on my breaks to not go over it as I still had to get one of my feet out,â€ Deuble said.
â€œBy the time I did this the main pack had all caught me so I was a little disappointed about that but I still managed to be third out of transition onto the run.
â€œThen on the run I started off at a nice comfortable pace and just eased into the first 1km and then at about the 2km mark which was this long gradual hill I pulled away.
â€œFrom then on I led the whole way although I started to struggle at about the 8km mark with a really bad stitch.
â€œOver the last 2km I just tried to push through the pain as best I could and finally at about 500m to go the pain finally subsided and I was able to finish strongly.
â€œOverall I was really happy with how I raced, I was just annoyed at my dismount but apart from that everything else ran smoothly.
â€œMy transitions were nice and fast so hopefully coach Dan Atkins will be pleased with that.â€
Mitch Keally wins Bronze in the Men’s race
In the men’s race it was Shane Barry and Taylor Cecil who led out of water with a five to seven second lead to a group of men including former Commonwealth Games athlete Mitch Kealy (who would go on to finish third) Marcel Walkington, Kenji Nener and Kane Simpson.
Michael Gosman was a further 10sec back with another Japanese athlete. Sam Speachley was 1.10min down on the leaders.
On the mount line Kim (Korea) ran into the back of Walkington who broke his rear derailleur resulting in a DNF.
This group formed a lead pack of 12 men on the bike that worked well together to build a 2 min plus gap on the chasers.
Onto the run a lead group of 10 formed straight away with Michael Gosman falling off the pace out of transition.
Mitch, Taylor and Shane ran at the front until the 4km mark where Svarc (CZE) and Goldsmith (NZL) formed a small break on the steep downhill.
Goldsmith built a strong lead from there and looked well in control from the 8km mark and was never headed.
Svarc built a small lead but that was cut in the last 1km as Mitch and Taylor finished strongly dropping Shane over the last rise on the course a bridge with 1km to go.
Svarc held on while Kealy and Taylor had a sprint finish for 3rd (the race finished on a tartan track for the final 300m) with Barry fifth, Shaw sixth and Nenner seventh and Simpson ninth â€“ giving Australia six of the top ten.
As for Robertson he can’t wait to get back to the Gamagori course with so many great memories.
“After winning the world champs in 2005 in Gamagori I can’t wait to return this time to watch and support the young guns from Australia!â€ said the duel Olympian.
â€œThe Japanese always put on great events and I sure Gamagori will once again be exciting racing. A little less painful for me this time around though!”
Australian Triathlon Olympic Team Voting Results
We ran a poll on Trizone a couple of weeks ago to get some feedback from the Australian triathlon community. 474 people voted on who they wanted in the Australian Triathlon Team for the Olympics. It was interesting to watch the voting. Macca and Atkinson were the overwhelming favourites to fill the remaining two men’s spots. Brendan Sexton receivedÂ around about 12% of the men’s votes. Interestingly Macca received 1% of the vote to fill one of the female spots.
For the record Brad Kahlefledt and Emma Moffatt are already in the team.
In the women’s voting things were heavily weighted towards Erin Densham for obvious reasons. However voting for the third spot was interesting. It was all Emma Snowsill for the first few days then over a 2-3 hour period on a Thursday afternoon there was a plunge on Emma Jackson and she swept to the lead and remained there until we closed the poll.
The talk is that Snowy will get the 3rd spot and it is pretty obvious that Erin Densham is the number 2.
A lot of people are questioning why Ashleigh Gentle’s name is not being mentioned. The word is that she is still young and not quite consistent enough but is definitely being groomed for the Olympics in Rio 2016. Along with Emma Jackson and whoever else we will have an incredibly strong female Olympic team in four years time.
In the men’s team things are not quite as straight forward. Courtney Atkinson has come good recently and with his past form will get the nod for spot number two. To everyone it looks like Chris McCormack should get the nod ahead of Brendan Sexton. However the inside talk is that Sexton has met more of the selection criteria over the last year.
In Sydney during the ITU it was obvious who the triathlon public wanted to see in the London 2012 team. Everytime Macca came past the cheers were huge.
Sexton seems to be struggling to get out of the water and is then struggling to get back in to the race.
A dark horse would be Aaron Royle. If it wasn’t for a major mistake in T1 Royle could very well have placed top 10 in Madrid. Coming out of the water with the leaders Royle then proceeded to follow them through transition forgetting that he was around number 49 not 9. So he had to double back to get his bike and missed the front pack. In saying this Royle has not had the opportunity over the last year to meet selection criteria.
Let’s see what happens this weekend.
Triathlon Australia’s Newest Board Member Mick Maroney wants to Connect Triathletes with the Board
The appointment of Dr Mick Maroney to the Triathlon Australia board recently has been met with a positive reaction from the general triathlon community in Australia. A professional in the sport in the late 80s and 90s Mick Maroney brings a true â€˜triathlon’ representation to the sport’s governing body.
Maroney has replaced Michelle Gallen on the TA board. “I have jumped at this great opportunity. Whilst it is an 18 month term I hope to be involved at this level for a lot longer. I would like to eventually be involved in the High Performance area in TA post London.”
Maroney is adament that he wants to be a conduit for communication between the general Australia triathlon community and the board. “I am passionate about the sport as everyone who knows me is aware of. I want to be someone that triathletes in Australia feel they can come to and talk about anything that is going on in the sport.”
Many newcomers to triathlon will not be so familiar with Mick Maroney, especially if they are from outside NSW. These days you will see Mick racing the NSW triseries, TriShave Sprint Series and world ITU age group championships. In 2009 and 2011 Mick won the ITU world sprint championship title for his age group and regularly wins NSW sprint race and always his age group. At 45 he is still showing the young guys and girls how to race. He has been heavily involved in the junior development of the sport.
In 1989 Maroney won the Noosa triathlon title and was selected the following year in the elite team. He then went on to race domestically and made the unselfish decision to travel the world and support his young sister in her swimming endeavours. You can find photos of Mick standing with Fidal Castro in Cuba when Susie Maroney famously swum from Florida to Cuba amongst many other great endeavours.
Out of school Mick followed his father’s (deputy police commissioner ) footsteps in to the police force. This lasted for only a couple of years before he realised it was not for him. He went on to do triathlons professionally for a few years.
In 2001 he stepped down from racing completely and didn’t take it up again until 2006 when the children were getting a little older.
Maroney came from a swimming background. “When we started we knew nothing about triathlon. I spent all my time reading magazines from the US trying to work out what to do. A long with a number of other pioneers of the sport we developed a bunch of guys in Cronulla like Troy Fidler, Greg Welch, a young Chris McCormack, Craig Alexander, Brad Bevan occasionally turned up along with Peter Roberston, among others.”
People like the great Scott Mollina where his idols and what got him in to the sport. Something that a lot of newcomers to the sport don’t have. The past greats of the sport were what attracted people to triathlon. These days it is more about lifestyle for most people.
After pulling back from the sport and supporting Susie in her endeavours Mick became a fireman. “While my colleagues were watching Foxtel I was studying to get a degree so that I could become a teacher. I wanted to get a career that would be ideal for family life and triathlon coaching.” He now teaches PE full time and also lectures at university in Educational Psychology. Mick received a Doctorate in Education Psychology after doing extensive studies and papers on adolescent development.
I took the opportunity to ask what everyone wants to know. Is the way that TA selects the Olympic team is working? “The process is a collaborative process and is put together by a number of parties. TA really only looks at the process to make sure that it is followed. The selection committee makes the policy in collaboration with coaches and athletes. TA oversees its implementation.”
Could TA communicate this better to the triathlon public so that there is less â€˜TA bashing’ taking place?
“The board is a representation of the membership. Some information bandied about is incorrect. The board has copped a bit of flack when all it is doing is following a process. The communication process could be improved no doubt. But that is more my opinion as a triathlete.”
“The board doesn’t say this person should be in and this person shouldn’t. The board simply makes sure that process is followed.”
On the board because he thinks he could make a difference. “I hope that people in the sport will come to me and tell me what they are not happy with so I can make a difference. It is alright to complain after but what about tell me earlier if there are things you are not happy about. We need to hear from people on what is working and what isn’t.” Mick hopes this will happen.
Inaugural Port Stephens triseries a Huge Success
The end of season and inaugural triseries race at Port Stephens last weekend was a great success with Elite Energy holding their usual three race format and putting on a great triathlon festival. A race for everyone is what seems to make these events so great. The weather was perfect and the times the main races were held was ideal for Sydneysiders and those travelling to the race on the day.
How warm was it for mid May? You did not need a wetsuit and in the Sprint race there really was no advantage. With the rip dragging everyone out to the first buoy it was really only and couple of hundred meters of swimming before we had to stand up and run another couple of hundred meters in calf deep water. That was hard!!
In the main race of the day Kieran Roche and Caroline Sweeney took the overall Olympic distance honours. In the men’s open category Roche pulled away on the bike from second placed Sam Douglas and was never headed. He ran a 36:42 to cap off a successful race.
First time to the open category was Wollongong’s Nathan Miller racing in the Mark Scott stripes. Miller headed out of T2, along with Shaun Vidler, ahead of Ben Hammond. Hammond fell off the pace in the bike leg towards the end but had enough of a run in him to get over the top of Miller and take third place.
(Victor Lee’s photos from the day can be viewed here)
Upstaging them all though was age grouper Adam Conquest who’s race time put him in second place overall. Conquest is known for his very strong bike but backed it up with a run that was faster than the open guys to have the third fastest run time overall. The three fastest runs of the day all went to age groupers. Balmoral’s Owain Matthews posted a 34:59 to continue his impressive start to the sport of triathlon. The renowned runner from Great Britain is loving the multi discipline sport. He is still playing with the balance between the bike and run. Jarred Adams posted the second fastest run with a 36:14. Adams works with Mark Newton at Jet Cycles and is part of the coaching team that looks after Douglas and Roche.
In the women’s race there was again a lack of open females racing. This is no slight on Elite Energy as there have been a distinct lack of open females racing this season everywhere. Brook Langereis was down to race open but with no other open female entrants she changed to her age group which she duly won.
Caroline Sweeney eventually took the overall title. This â€˜Wonder Women’ (full time worker, mother of two pre schoolers, violinist in the Willoughby Symphony Orchestra) has made a fairly decent comeback to the sport of triathlon after taking time out to have her two children. Although Sweeney’s swim was almost three minutes behind Langereis she was able to use her strong bike / run combo to finish almost three minutes ahead of Langereis.
Julie Uebel finished third overall.
In the Sprint race we were lucky as always to watch the ability of 45 year old Mick Maroney as he claimed the overall fastest time of the day. He decided to redline all day and see how long he could keep the pace up. Until the end as we found out. He pulled out one of his fastest runs of the year in doing so.
Cameron Roberts and Luke Chalker rounded out the overall podium. In doing so Roberts won the 16-17 age group and Chalker won the 14-15 age group. Roberts ran a 16:46 for the 5kms and rode very well.
In the women’s race South African Anel Stewart had a solid hit out and was the fastest female on the day with Balmoral’s Hannah Lawrence second overall and Michelle Wiseman third. Stewart has raced at ITU level and on her day is a very fast triathlete. Lawrence is a solid age grouper with some good potential. Loves racing and is always positive and outgoing.
Elite Energy puts on triathlon festivals that we love going to. The atmosphere and vibe from the team is always great. From a couple of events (including Husky of course) three years ago to over 10 triathlon festivals next year is a significant growth curve.
Australian Triathlon Olympic Team Makeup – Have your say!
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Triathlon on TV in May – One HD
Channel Ten’s One HD has 10 triathlon programs still to run in May. Saturday May 12 at 1pm sees Ironman Melbourne with a repeat on Sunday at 4:30pm. The San Diego round of the ITU will be shown on Wednesday, Thursday and with highlights early Friday morning next week.
- Sat May 12: Ironman Asia-Pacific Championship, 1-2pm
- Sun May 13: Ironman Asia-Pacific Championship, 4.30-5.30pm (repeat)
- Wed May 16: ITU World Championship Triathlon Round 2 San Diego Womens Race, 12-2.30pm
- Thur May 17: ITU World Championship Triathlon Round 2 San Diego Mens Race, 12-2.30pm
- Fri May 18: ITU World Championship Triathlon Round 2 San Diego Highlights, 6-7am
- Mon May 21: ITU World Championship Triathlon Round 2 San Diego Womens Race, 6-8.30am (repeat)
- Mon May 21: ITU World Championship Triathlon Round 2 San Diego Mens Race, 8.30-11am (repeat)
- Wed May 23: ITU World Championship Triathlon Round 2 San Diego Highlights, 2-3am (repeat)
- Sat May 26: Ironman Australia 2011, 6-7am
- Sat May 26: ITU World Championship Triathlon Round 2 San Diego Highlights, 7-8am (repeat)
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