™

Training the Competitor Within:

Mental Preparation Strategies
for Endurance Athletes
Presented by:
David Glover, MS, CSCS
Email: david@enduranceworks.net
Web: enduranceworks.net
Webinar logistics

  Welcome to the webinar!

  You will be placed on mute throughout the call.

  You can download a .pdf version of the presentation from the webinar
“Files” window.

  Please ask questions via the chat window. I may defer questions to
later in the presentation.

  Please have a scratch piece of paper available for some exercises we’ll
be doing.

  We will be recording this webinar.

© 2011 ENDURANCEWORKS, LLC

2
My background

  Education:
  BS - US Naval Academy
  MS – Catholic University
  MS – Eastern Michigan University

  Career:
  Nuclear Submarine Officer
  Systems Integrator (Lockheed Martin)
  Competitive Intelligence (EDS)
  Business Analyst (Capital One)
  Triathlon Coach
  Race Director for Luray Triathlon
  Author
  Ghostwriter (marketing, business books)

© 2011 ENDURANCEWORKS, LLC

3
My background

  Athlete:
  100+ triathlons since 1995
  28 Ironman-distance races (my passion)
•  8:51 PR
•  Vineman Hall of Fame (2007) – 2x winner

  Coach:
  Coaching since 2005: mostly Half- and Ironman-
distance athletes
  Clinics and camps for beginners (including She
Does Tri)

© 2011 ENDURANCEWORKS, LLC

4
 Training the mind is just as important as training the body

“The ability to conquer oneself is no

doubt the most precious of all things
sports bestows on us.”
— Olga Korbut, Olympic Gold Medal Gymnast

© 2011 ENDURANCEWORKS, LLC

5
Agenda

  The Power of the Mind

  Self-Assessment

  Goal Setting

  Visualization and Affirmations

© 2011 ENDURANCEWORKS, LLC

6
Agenda

  The Power of the Mind

  Self-Assessment

  Goal Setting

  Visualization and Affirmations

© 2011 ENDURANCEWORKS, LLC

7
 Your mind can drive outcomes

Friend
  Training for Ironman Hawaii
  Hated riding long distances
  Didn’t really “want” to do it
  Complained about long rides

Client
  Training for Eagleman 70.3
  Very busy with work - not able to train as
much as desired
  Stressed about performance
  Shifted race focus to having fun and
letting go of expectations
© 2011 ENDURANCEWORKS, LLC
8
Yes, you can train your mind

  As both stories illustrate, having the right frame of mind is important for
any endurance sports athlete as it can mean the difference between:
  success and failure,
  satisfaction and dissatisfaction, or
  excitement and disillusionment.

  As you can train your body to go longer and go faster, you can also
train your mind to be stronger, more focused and more positive.

  “You are what you think about.” – Peter O’Dunne

© 2011 ENDURANCEWORKS, LLC

9
Covey’s Circles – Where do you operate?

Concern

Influence

Control

© 2011 ENDURANCEWORKS, LLC

10
Agenda

  The Power of the Mind

  Self-Assessment

  Goal Setting

  Visualization and Affirmations

© 2011 ENDURANCEWORKS, LLC

11
Before you move forward, it helps to know where you’ve
been (or rather where your mind has been)

Best vs. worst event/training session questions to ask yourself:

1.  How did you feel overall in the last few days leading up to your event?

2.  What was your motivation level like in the last few days leading up to
your event? Were you looking forward to the event?

3.  How confident did you feel about the outcome of your event?

4.  Just before the start, did you feel anxious or relaxed?

© 2011 ENDURANCEWORKS, LLC

12
Before you move forward, it helps to know where you’ve
been (or rather where your mind has been)

Best vs. worst event/training session questions to ask yourself (cont’d):

5.  What were you saying to yourself or thinking about before the start?

6.  What were you thinking about during your event?

7.  Were you able to remain focused during your event?

© 2011 ENDURANCEWORKS, LLC

13
 A self-assessment can help you identify where to focus

  Choose up to 10 psychological   David’s example:

characteristics that you think are
important for your sport.

  Next, put down each of your

characteristics on the graph.

  Then draw an arrow that

represents your strength in that
characteristic. The longer the
arrow, the stronger you are.

  Recommended book:
StrengthFinders 2.0 by Tom
Rath

© 2011 ENDURANCEWORKS, LLC

14
Now, fill out your own self-assessment for your sport

© 2011 ENDURANCEWORKS, LLC

15
Agenda

  The Power of the Mind

  Self-Assessment

  Goal Setting

  Visualization and Affirmations

© 2011 ENDURANCEWORKS, LLC

16
Now that you’ve done your self-assessment, where to
begin? Begin at the END!

Alice: I was just wondering if you could help me find my

way.

Cheshire Cat: Well that depends on where you want to get to.
Alice: Oh, it really doesn't matter, as long as…

Cheshire Cat: Then it really doesn't matter which way you go.

From Alice in Wonderland by Lewis Carroll

© 2011 ENDURANCEWORKS, LLC

17
Does goal setting really work?

  In a comprehensive review of more than a hundred studies on goal

setting, researchers concluded:

…the beneficial effect of goal setting on task performance is one of the

most robust and replicable findings in the psychological literature.

Ninety percent of the studies showed positive or partially positive

effects.”1

  So, yes, goal setting really does work.

  As Stephen Covey of 7 Habits says: “Begin with the end in mind.”

©1 2011 ENDURANCEWORKS, LLC

Locke, E.A., Shaw, K.N., Saari, L.M., & Latham, G.P. (1981). Goal setting and task performance. Psychological Bulletin, 90, 125-152. 18
When we think of goals, typically we tend to think of
outcome goals

  Outcome goals:
  Describe an accomplishment that is the result of a contest or competition,
  Are observable and measurable by the outside world.

  Examples:
  Top five in age group
  Sub 12 hour Ironman

© 2011 ENDURANCEWORKS, LLC

19
When we think of goals, typically we tend to think of
outcome goals

  However, outcomes goals may not always be achievable

  External factors like competition, weather, flat tire, etc
  Internal factors like work stress, illness, etc.

  May lead to disappointment and frustration if goals not met

© 2011 ENDURANCEWORKS, LLC

20
The solution to avoiding disappointment in outcomes is
to also set performance goals

  Enjoyment is characterized by “…forward movement: by a sense of

novelty, of accomplishment.”
  Mihaly Cskiszentmihalyi author of Flow

  Performance (or learning) goals focus on self-improvements that result

in a change in capability or growth — i.e. something learned and
developed through the course of the experience.

  Examples:
  Implement a successful nutrition strategy during a race
  Improving transition time by practicing and eliminating unnecessary steps
  Practice pacing to negative split a 10Km run
  Maintaining a positive attitude during a long training session

© 2011 ENDURANCEWORKS, LLC

21
Finally, process goals are the stepping stones to your
bigger goals

  If outcome and performance goals are the ultimate objectives, process

goals are the procedures and practices that will enable you to reach
these objectives.

  Think of them as the short-term steps and milestones to

accomplishing your longer-term goals.

  Examples:
  In order to meet my goal of improved flexibility, I will attend 3 yoga classes
per week.
  To meet my goal of negative splitting a 10Km, I will practice pacing on the
track once per week.

  Now is a great time to evaluate your process!!!

© 2011 ENDURANCEWORKS, LLC

22
Example of how to tie all the goal types together

Long Term: 6 months

•  Sub 12 hour Ironman
•  Successfully execute
nutrition strategy
Process Goals #2:
•  Sub 6 hour 70.3
•  Practice nutrition
strategy at 70.3
training race

Process Goals #1:

•  Research nutrition
and develop a plan
•  Hire a coach
•  Train 6 days/week
Current Situation:
13:25 Ironman PR
Stomach distress on
the run

© 2011 ENDURANCEWORKS, LLC

23
Tips for setting goals

  Use “SMART” to set goals

  S = Simple
  M = Measurable
  A = Achievable
  R = Realistic
  T = Time limited

  Focus on the positive – what you

want to achieve

© 2011 ENDURANCEWORKS, LLC

24
 Exercise: Write down your goals (and post them visibly!)

  Outcome Goals (results)   Process Goals (stepping stones)

1. 1.

2. 2.

3. 3.

  Performance Goals (self-

improvement)
1.

2.

3.

© 2011 ENDURANCEWORKS, LLC

25
Agenda

  The Power of the Mind

  Self-Assessment

  Goal Setting

  Visualization and Affirmations

© 2011 ENDURANCEWORKS, LLC

26
The power of positive thinking through visualization

  Visualization (also called imagery) means to create or recreate an

event or experience in your mind ideally using all five senses of sight,
touch, taste, smell and feel.

  You then script and play the event or experience in your mind as to
how you want it to happen.

© 2011 ENDURANCEWORKS, LLC

27
Visualization example: legendary golfer Jack Nicklaus

“I never hit a shot, not even in practice, without

having a very sharp, in-focus picture of it in my
head. First I see the ball where I want it to finish,
nice and white and sitting up high on the bright
green grass. Then the scene quickly changes, and I
see the ball going there; its path, trajectory, and
shape, even its behavior on landing. Then there is a
sort of fade-out, and the next scene shows me
making the kind of swing that will turn the previous
images into reality.”
- Jack Nicklaus

© 2011 ENDURANCEWORKS, LLC

28
Does visualization work?

  Absolutely!

  Research has shown the effectiveness of visualization as a tool in

mental training in three areas:
1.  Enhancing learning and performing in a sport
2.  Enhancing emotions and thoughts critical to performance success
3.  Used more effectively by the more successful athletes

© 2011 ENDURANCEWORKS, LLC

29
 Visualization is creating the positive experience in your
mind that you want to happen
  There are many other possible
uses of visualization such as:
  Practicing the successful
execution of an event from start to
finish
  Building confidence and reducing
anxiety prior to the start of a race
  Working on a specific skill like
keeping your elbow high during the
push phase of the freestyle stroke
  Increasing motivation prior to a
training session
  Dealing with an injury or sickness
that restricts your activity

© 2011 ENDURANCEWORKS, LLC

30
Tips for visualization

  First, pick an event or experience that you would like to focus on.

  Second, find a quiet and relaxed environment. You can either do this
exercise all in your head or write it down.

  Picture in your mind’s eye what the image will be like:

  What are you seeing?
  Will there be other people there?
  What do you smell?
  What do you taste?
  What are you feeling?

  Try to be as vivid as possible using all 5 senses.

© 2011 ENDURANCEWORKS, LLC

31
Tips for visualization

  Now, what is your response?

  What are you thinking?
  What are your muscles doing?
  How does your body feel?

  What other things can happen during your experience?

  If you’re on the bike, you might get a flat tire.
  Your goggles might come off during the swim.
  How do you respond?

  Remember to focus on positive images – what you want to happen in

your actions – and not on what you don’t want to happen.

© 2011 ENDURANCEWORKS, LLC

32
Affirmations are a simple, yet powerful tool to create a
new reality

  Affirmations are positive statements made about a future you, but

written as if you already are.

  Rather than write, “I will…” or “I want to…” say “I do…”

  Examples:
  I swim fast and effortless like a dolphin.
  I run with the speed and endurance of a gazelle.
  I race with focus and intensity to do my personal best every race.

  When repeated out loud on a daily basis and internalized, affirmations

will bring about positive changes in your life.

© 2011 ENDURANCEWORKS, LLC

33
Exercise: Write, post and practice your affirmations

  Write out 2-3 positive affirmations:

  “I swim…”
  “I focus…”
  “I train...”
  Etc.

  Place these affirmations where you can see them every day – I tape to
my bathroom mirror.

  Every morning and night, repeat these affirmations out loud in front of
the mirror.

  Believe them

© 2011 ENDURANCEWORKS, LLC

34
And one last thought to leave you with…

  Remember to always smile during your races. You’ll feel better and
you’ll get more cheering from the spectators.

© 2011 ENDURANCEWORKS, LLC

35
Thank you for your time today!

  You can find my Competitor Within eBook at mindsetsports.com.

  Please contact me with any questions or feedback regarding this webinar.

David Glover, MS, CSCS

Web: enduranceworks.net
Email: david@enduranceworks.net

© 2011 ENDURANCEWORKS, LLC

36
 Training the Competitor Within: Mental Exercises for
Endurance Athletes
  As much as they are a physical test,
endurance sports are also a mental
challenge as you experience potential
discomfort, obstacles, disappointment,
loneliness and even darkness.

  This is the book that will help you train

you mind for optimal mental
performance in training, racing and
every other aspect of your life.

  Available for immediate download at:

mindsettriathlon.com.

© 2011 ENDURANCEWORKS, LLC

37
New to triathlon? We have weekend triathlon camps just
for women!

“AWESOME!!! I would
recommend this camp
to anyone and
everyone and would
participate again in a
heartbeat.”
- Tricia

More information and to sign up: shedoestri.com

© 2011 ENDURANCEWORKS, LLC

38