Intrinsic Motivation

      I’m currently reading Drive by Daniel Pink about intrinsic motivation. It made me think about why I race and do the things I do. He says we have three basic drives: biological, extrinsic, and intrinsic. Biological drives are basic human needs such as food, shelter, procreation, etc. Extrinsic drives are monetary or physical rewards for accomplishing a task. “If then rewards” he calls them. If we do something, then we will be given a reward. If I work really hard, then I will qualify for a championship race. Intrinsic rewards are internal motivators, feelings of accomplishment or of learning.

      In tasks that are routine and automatic, “carrot and stick” extrinsic rewards work well. However, many of the tasks we perform require heuristics and creativity that are impaired with the “carrot and stick” approach. Examples:

• More people donate blood when there is no monetary reward.
• Participants persevered longer on a math problem when there was no monetary reward.
• Participants were more creative & successful on a physical task of arranging a candle so that wax would not drip on the floor when there was no monetary reward.

      Monetary rewards tend to consume our attention and reduce creativity. There is also the potential for unethical behaviors to meet a quota or reach a quarterly goal. Extrinsic rewards have the potential to turn tasks into punishment in order to obtain a reward. People will only work so hard until the cons of performing a task outweigh the rewards. However, if the task is performed out of pure enjoyment and curiosity, people tend to persevere longer.

      Robert J. Hastings said, “Uppermost in our minds is the final destination. On a certain day at a certain hour we will pull into the station. There will be bands playing and flags waving. And once we get there, so many wonderful dreams will come true. However sooner or later we must realize there is no one station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly outdistances us. When I am 18, that will be it! When I buy a new 450 SL Mercedes Benz, that will be it! When I put the last kid through college, that will be it! When I have paid off the mortgage, that will be it! When I win a promotion that will be it! When I reach the age of retirement, that will be it! I shall live happily ever after! Relish the moment, the station will come soon enough.”

• What are your priorities and how much energy are you putting into each priority. 
• Success is found in knowing your priorities and applying the appropriate effort. 
• Get to know your motives by examining your past. 
• What type of goals do you set? Focus on the process (specific behaviors) and the outcome will take care of itself.
• Set small manageable goals to challenge yourself every week. They could be as simple as arriving to work on time each day. Chart progress on a calendar. 
• Find ways to make your job or task more creative and fun.
• Randomly celebrate accomplishments as opposed to “If then rewards.”

A life of "Being" vs. "Doing"

"I stand still and let the joy of the work sink in." - Chiang Tzu

My husband and I continually go back and forth in our pursuit of balance.  Life, work, and athletics demand so much to be great.  Once there, what's next?  After you reach your goal of making it to Kona (or whatever you are pursuing) what do you do next? After you reach first place in your age group what do you do next?

Those of you that do not race may not understand the "high" you get at the finish line. Unfortunately it only lasts for a few moments and then it's gone.  Like a drug we then chase that next big thrill. Knowing this, my husband and I have begun to cultivate ways to have balance.

One of my favorite ways to get balance was inspired by Jon Kabat-Zinn in Wherever You Go There You Are.  He talks about creating a daily practice of living in the moment, not the past or the future.  By being mindful, we can be 100% in the moment and live free.  Free from the sea of thoughts that often clutter our minds.  Chose to fill your mind with just this given moment and the task at hand. It's amazing how enriching it has made my life.

Next bike ride, triathlon, swim practice, or training run, chose to be in the moment and let all other thoughts glide bye. The greatest moment is now.  Enjoy it. Take it in before it's gone.
Happy training! Happy life!
T

It's All Good

"It's all good" is a way of life.  It is a choice on how we chose to see the world and events.

In The Alcoholism and Addiction Cure by Chris Prentiss, he presents his philosophy and explains that it is really the only choice we have if we want to have peace.

The Denver Broncos are starting the season without Von Miller, their best defensive player.  They can chose to see that as ruining their chances for home field advantage or they can chose to see it as an opportunity.  A chance for other team members to step up and become stronger as a unit.  One choice leads to misery and distraction, while the other choice leads to freedom and prosperity.

I have seen cancer patients chose to see the positive in their disease and flourish.  They become grateful for a new appreciation of life, meeting new people, and growing closer to family.  Chris Prentiss goes so far as saying his childhood abuse has benefited him.  He says he could continue to allow that moment to ruin his life OR use that painful experience to benefit him.  He can't change the past, but he can change how the past affects his future.

In 1996, Luc Van Lierde received a 4 minute penalty during the bike leg of the Ironman World Championships.  He went on to win the race in record time.  In 2001, Tim Deboom received a 4 minute penalty.  He went on to become the first American to win the Ironman WC since Mark Allen.  Chrissie Wellington spent 10 minutes on the side of the road dealing with a flat tire and still won.  Catriona Morrison spent 45 minutes dealing with a broken chain at Lanzarote and still won the race.

When things happen are you going to let them steal your power and ruining your day, your year, or your life?  Acknowledge what happened.  Acknowledge your feelings about it.  Know that it will help you in some way, even though you may not see it today.  Make the choice and say "It's all good."  

Mental Toughness

A fellow teammate posted an article on mental toughness and it sparked interest in me to write my own blog.  From my experience as a clinical psychologist, mental toughness is a process.  It is a habit that can grow or fade over time.  Some people are fortunate to have parents or mentors model the process for them as a child, others have to be more intentional.  The following are three areas I have found to be important.

Have a Plan

• Whether it is football, triathlon, weight loss, or business, everyone needs a plan.  A plan gives us a detailed road map of where we want to go.  Without a plan we are at the mercy of our emotions and daily distractions.  Bill Walsh, the famous football coach, started developing plans for specific situations back in the early 1980s.  He had plans for the first few series of a game, red zone plans, 2 minute warning plans, 3rd down plans, etc.  By developing plans he did not have to think as much when his emotions were at their highest.  He simply put his plan into motion.  We can create our own plans for specific situations in our lives.  What will you do if people don't seem to understand your presentation?  What will you do if you're trying to loss weight and you're invited to a birthday party?  
• Develop a plan for what you will say and what you will do when challenges arise.  What will you do mentally and physically if you get a flat tire, break a chain, drop your nutrition, develop a cramp?  What will you do if it is really hot, raining, or windy?  
• People think our emotions dictate our behavior.  We're happy therefore we smile.  However the opposite is also true.  Our actions and our thinking (what we say to ourselves) can affect our physiology and our emotions.  Try smiling and see how it makes you feel.  Try telling yourself you are strong and capable.  
• Develop a plan today.

Focus on the Process

• Goals can either be outcome based or process based.  Outcome goals such as winning a race or qualifying for an elite race can motivate us, but they can also create anxiety.  Process goals, on the other hand, are controllable and behavior focused.  Outcome goals are much more subjective and at the mercy of the competition and environment.  Michael Phelps may show up at a race and beat everyone.  Likewise, it may be really hot or rainy on race day thus affecting your time.  
• Outcome goals may help us wake up in the morning to train, but as the race approaches shift your focus to process goals.  Focus on your technique, getting to a landmark, or simply running for the next 10 minutes.  Process goals are beneficial in all aspects of life.  Instead of focusing on finishing a project, focus on working for 30 or 60 minutes.  Focus on the process and the outcome will take care of itself.  

Progressively exposure yourself to challenges

• The only way to truly manage anxiety is through exposure.  By progressively exposing yourself to challenges, you become more comfortable with the situations.  There may still be some anxiety, but it will not be debilitating.  If you are afraid of running a marathon after cycling 112 miles, develop a plan then progressively exposure yourself to increasing levels of stress.  Maybe you start with visual imagery, then do a short run after a long ride, building up to a long run after a long ride.  As you progressively challenge yourself, your anxiety will go down.  Use caution against progressing too fast or skipping steps.  Will power and distraction will work in short bursts, but it will not change our association with the feared situation.    

Hope this helps,
Bryan

Long Bricks

Here is my extended rational for recommending long bricks.

• They are time efficient by combining your long ride with your long run.
• They allow you to take a rest day during the weekend, where you can really sleep in and recover without the stress of work.
• They force you to run slower during your long run.  Too many athletes spend too much time in the moderately hard range that requires a lot of recovery. 
• They force you to get your pacing on the bicycle correct so you can have a solid run.
• They force you to get your nutrition (kcal, fluid, sodium) correct.
• They build mental toughness.
• They force you to run later in the day, which is when you'll be running during a race.
• Triathlon is not just about training for a S, B, & R.  It is learning how to do all three together.
• They allow you shorten your longest run to 16 miles.  Thus reducing the time needed for recovery.
• They minimize the over-indulgence/reward eating to once a week, which is one of the worst things you can do nutritionally.
• They're fun.  

As one gets closer to their Ironman, I like to alternating brick runs of 8, 12, & 16 miles.

It's time to compress

As a newbie to the tri life I find that when I start reving up my training I start experiencing leg discomfort. The best most affordable program for me is compression. My recent problem has been how hot my feet get when I wear them. Solution, I have decided to try out compression sleeves from Compress Sport.

The only problem is the company is based in Australia and the UK. The good news is I found a site that sells them at a discount and ships to the US for only $8.50, Chain Reaction Cycles. I say it's a deal!

This is only my second day wearing and thus far I love them.

Pros:
- My feet stay cool
- I can wear whatever sandals I desire to wear
- My calves are getting the support that they need
- The four time women's Kona Champ wears them

Cons:
-Haven't found any yet will up date you if i find any

Stay cool, and keeping tring!

Running Economy

The following are briefs highlights of research by Stephen McGregor, PhD in Exercise Physiology, which were published in the novel IronWar by Matt Fitzgerald.

“There is no such thing as correct running form... Within the population of trained runners, there is a lot of variety... There is great variety in the structure of runners’ bodies... Making conscious changes to one’s natural stride actually reduces efficiency... The refinement of running form must be left to unfold through unconscious trial and error... Runners who train in groups and runners that train at relatively high intensity have better strides than runners who train at lower intensities. They are forced to maximize their individual running economy.”

Interesting comments. I have heard Brett Sutton say the same thing, but he never explained why he doesn't focus on technique. From my point of view, it's not to say one shouldn't do drills to improve their technique. I believe the research is saying that consciously trying to swim, bike, or run like another athlete will actually make you slower. Everyone has their own perfect form that they must discover through unconscious trial and error. Performing drills is that unconscious trial and error. Swimming with one arm or with fists closed forces athletes to be efficient. Cycling with one leg or with a faster cadence forces athletes to be efficient. Running with faster athletes or up hills forces athletes to be more efficient. What doesn't seem to work is consciously trying to bend one's arm at the same angle as Michael Phelps or consciously keeping the same cadence as Caitlin Snow. Therefore, I believe the recommendations would be to incorporate group training opportunities, add hill workouts, increase training frequency, and try tools such as swim paddles or minimalist shoes to unconsciously find one's natural form.