Mental Skills:      Visualization

            When it comes to triathlon training and racing, we all understand that there is both a physical component and a mental component that impacts performance.  Relatively speaking, we tend to be very good at the physical preparation for our races.  But, most of us neglect our mental preparation.  Sure the difficult workouts help make us tougher mentally, and proper planning calms our nerves leading up to the race.  However, how often do we spend time totally focusing on our mind?  Since it can be argued that triathlon – and sport in general – is mostly mental, we can achieve significant performance gains from spending a little time each day or at least each week working on our mental skills.

            One technique which can help you improve performance is visualization.  Visualization is simply a process of recalling positive training and racing experiences, and using these to mentally rehearse your upcoming race.  Everyone has goals for their big races, whether it be to finish or to win.  The body is more likely to do what the mind has already experienced.  Have you ever climbed a particularly nasty hill on your bike or on a run, then gone back and done the same hill the next week or even just a few days later?  It was easier the second time, wasn’t it?  Was it because you were physically stronger?  Not likely, because it takes your body 7-10 days to adapt to a training stimulus.  More likely, you already had the confidence of doing it once before, knew what it took, and therefore it was simply a matter of repeating something you had already successfully accomplished.  So, if you have already mentally rehearsed the necessary steps to achieving your goals during your race, a properly trained body simply has to go through the motions of repeating what you have already done in “virtual reality”.

            When you do a visualization exercise, it is best to just do 5-10 minutes at a time.  After that your mind tends to wander, or if you’re like me you might fall asleep!  Work on only one piece of your upcoming race each session, i.e. the swim, the bike, the run, the transitions.  Do these exercises in a dark, quiet room with no distractions.  Before you begin, decide which part of the race you will work on, then recall a particularly good  workout or race and how it felt.  Next lie down, or recline in a comfortable chair.  Relax totally, from the head down, by taking ten deep breaths and allowing the tension do drain out with each exhale.  Then, picture that great workout or race and how it felt.  Imagine that feeling in your upcoming goal race.  If you are working on the swim, feel the cold water, imagine a fast smooth start, feel each hand getting a good catch with each stroke, and getting a strong pull with each arm.  If it’s the bike, picture a smooth pedal stroke in a big gear, feel your muscles working, and feel yourself cutting through the wind.  On the run, imagine quick, light steps, moving fast, your muscles staying strong.  If you are working on transitions, picture yourself flawlessly executing each step of your transitions and spending very little time between disciplines.

            Try to put as much detail as possible in your visualization exercises, and use all your senses.  If you have already raced on a particular course, incorporate significant features and prevailing weather conditions in your visualization.  The more you practice this the better you will get at making the experience as real as possible.  And, you’ll end up going faster, trust me!