Race Day Mental Skills

By Coach Matt Russ

Most athletes find themselves a bit jittery and perhaps anxious about their performance on race day. A heightened sense of arousal is good and works to your advantage. There are some mental pitfalls to avoid, however. One bit of advice I give my athletes is to avoid placement predictions and simply focus on doing your best. You never know who is going to show up for your race; it could be the national champion. If you find yourself in fourth place and you were expecting second it can affect your level of performance and focus. Instead focus on the process of racing both internal and external. Internally regularly check or "scan" your heart rate, cadence, pace, speed, and movements. Externally be aware of the other racers around you, course, hazards, and mile markers. To be fully prepared for a race this process should be automatic and subconscious. This will lead to a higher level of confidence. Although you may be a bit nervous it will go away with the start of the race. Then you are involved in a process that is practiced, controlled, and fun.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com