Internal Imagery For Race Preparation

by Steve Elton

Physical training is a very important part of an athletic regimen. But, many experts will attest that races are usually won or lost in the mind. Take Tiger Woods, for instance. Yes he is one of the greatest golfers of all time, but what separates him from his competitors on the weekends is his mental game.

I am sure many of you have practiced relaxation techniques and imagery techniques before. Are you aware of which techniques are the most effective? During my days of competition, I read books on mental imagery for athletics and have learned of many ways in which we athletes imagine ourselves during a race. One of the most interesting things I stumbled upon was the type of imagery elite athletes practice versus the type used by amateurs.

Close your eyes and imagine yourself in a race. Visualize what you see as the race progresses. Do you see yourself racing with the other competitors as if you were watching a video recorded of you? Or do you see the race through your eyes as you would see things during an actually race? The first type of imagery is external and the later internal.

Many experts in psychology agree that top athletes use internal imagery much more often than external imagery. They also agree that internal imagery is more effective then external imagery in improving athletic performance. Now, that is not to say that this is true of every athlete. But, for the vast majority of athletes internal imagery is more effective.

To practice internal imagery, find a relaxing place and close your eyes. Take 5-10 deep relaxing breaths and clear you mind. Relax all the parts of your body starting with your head and working all the way to your feet. Every time an unwanted thought enters your mind, dismiss it and return back to your breathing. Once you are fully relaxed turn you attention to the upcoming race. Imagine the race as you approach the start, see the other competitors, and visualize the water conditions and the line you will take to the first buoy. Remember to look through your eyes and watch the race unfold. Do the same thing for the bike and run portions of the race.

As you break the race down into manageable portions, focus on the positive and be confident in every aspect of you body. Always return to your deep breathing and relax your muscles as you practice this imagery. Don't forget to visualize your transitions as well. Lastly, focus on the goals you have set for yourself in this race. See yourself completing each leg of the race in the time you want to accomplish.

Internal imagery can be a great tool to help you improve your race times. Try this technique a few times before your next race. You may be surprised at how confident and relaxed you will be during the race. And, hopefully a PR will be in your future!