Endurance sports reporter Bob Babbitt noted a few common post race comments by athletes at the 2014 Ironman World Championships: The importance of nutrition and the mental aspects of the race. It reminded me of the famous crawl by Wendy Ingram & Sian Welch at the IMWC 1997 that took a lot of mental fortitude. Below are a few highlights from a book I recently read on fortitude called Mind Gym by Gary Mack.
Self Image
How do you see yourself? Confidence goes a long way in alleviating perceived pain. People that are more confident tend to endure discomfort longer than people with less confidence. Do you see yourself as a good runner, cyclist, musician, computer tech, or parent? One way to improve confidence is through affirmations. Not by trying to convince yourself of something you are not, but by acknowledging and routinely reminding yourself of your strengths. "I may not be a math wiz, but I know where to go to find help and I have great relationship skills." By habitually recognizing your strengths, it is like watering a young flower and seeing it grow bigger and bigger.
How do you see yourself? Confidence goes a long way in alleviating perceived pain. People that are more confident tend to endure discomfort longer than people with less confidence. Do you see yourself as a good runner, cyclist, musician, computer tech, or parent? One way to improve confidence is through affirmations. Not by trying to convince yourself of something you are not, but by acknowledging and routinely reminding yourself of your strengths. "I may not be a math wiz, but I know where to go to find help and I have great relationship skills." By habitually recognizing your strengths, it is like watering a young flower and seeing it grow bigger and bigger.
Go To Your Mind Gym
In times of stress go to a safe place. Mack calls it going to your mind gym. Taking time to relax allows one to recoup and perform better. Sometimes we only have a few seconds, other times we may have several minutes, but try to develop a visual image, a short phrase, or a routine that allows you to feel safe. Often I will relax my shoulders, take a deep breath, visualize a person I admire, or repeat the phrase "I am Strong and Capable" to refocus my energy.
In times of stress go to a safe place. Mack calls it going to your mind gym. Taking time to relax allows one to recoup and perform better. Sometimes we only have a few seconds, other times we may have several minutes, but try to develop a visual image, a short phrase, or a routine that allows you to feel safe. Often I will relax my shoulders, take a deep breath, visualize a person I admire, or repeat the phrase "I am Strong and Capable" to refocus my energy.
Focus on Process
If you want to pitch a perfect game what do you have to do? One could focus on being perfect, throwing strikes, or getting outs, but those are things outside of a player's control. Step back and ask yourself what do you have to do to achieve those results. Maybe it's a high leg kick or intentionally following through with each throw. What have you noticed from the past when you performed well? Do those things and you will increase the likelihood of achieving your desired outcome.
90% effort
Gary Mack highlights research that exerting 90% effort produces better results than giving 100%. Sprinters were told to run at either 90% or 100%. The sprinters that ran at 90% ended up running faster. The problem with giving 100% is that we often tense up and tighten the muscles that need to relax in order to perform well. If we tighten our quads and hamstrings at the same time, we can't move. Throughout the body are similar muscle systems working in tandem with each other. Focusing on 90% effort also allows us to hear and see things that might otherwise be missed when focusing solely on an objective.
If you want to pitch a perfect game what do you have to do? One could focus on being perfect, throwing strikes, or getting outs, but those are things outside of a player's control. Step back and ask yourself what do you have to do to achieve those results. Maybe it's a high leg kick or intentionally following through with each throw. What have you noticed from the past when you performed well? Do those things and you will increase the likelihood of achieving your desired outcome.
90% effort
Gary Mack highlights research that exerting 90% effort produces better results than giving 100%. Sprinters were told to run at either 90% or 100%. The sprinters that ran at 90% ended up running faster. The problem with giving 100% is that we often tense up and tighten the muscles that need to relax in order to perform well. If we tighten our quads and hamstrings at the same time, we can't move. Throughout the body are similar muscle systems working in tandem with each other. Focusing on 90% effort also allows us to hear and see things that might otherwise be missed when focusing solely on an objective.
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