Local Tri-athletes Getting Psyched Up for Race Day

Triathletes are known to push their limits, both physically and mentally.  Preparing for a triathlon is demanding and time consuming and mental toughness is just as important as physical fitness, according to Michael D. Zito, Ph.D, a specialist in clinical and sports psychology.  Dr. Zito spoke on Monday, July 26, to a group of triathletes at the Clinton Health and Wellness Center and provided them with mental training advice and techniques for improving performance and staying positive for both training and races.  

Now is the perfect time for a group of 12 tri-newbies, who have just completed 14 weeks of a 20-week training program, to turn their attention toward getting mentally tough.  Some challenges they’re likely to encounter at the upcoming Skylands Triathlon in Hunterdon County on September 12, are a half mile open water swim in Spruce Run Reservoir and a 14.1 mile bike ride, that midway through its course, presents a steep climb up and a fast speed down Jugtown Mountain, often described by cyclists as a major lung and leg burner.  

“For many, the open water swim is stressful and it can lead to fear and anxiety as large groups of triathletes hit the water at the same time and try to establish their space to swim, says Beverly Peterson, Coordinator and Swim Coach of the Triathlon Training Program at the Hunterdon Health and Wellness Centers.  “Our program gets them used to swimming in the open water where the conditions are different from the pool.  So the more practices they have in open water, the more comfortable they are, and the better the results.”

Some other important skills for building mental toughness besides consistent practice are goal setting, relaxation, visualization, positive self-talk, awareness, and staying in the present moment.  Dr. Zito suggests keeping it simple with the three “P” approach:  Present Focus, Positive Self-Talk and Process (how to execute the task).   Not surprisingly, these same skills can be particularly helpful in maintaining a positive outlook and are applicable to all aspects of life. 

Peterson encourages her triathletes to start the swim relaxed and focus on form and technique.  Some techniques she suggests to get and stay relaxed are counting strokes, touch-pull-glide, swimming in a long streamlined position and to enjoy the water at their own pace.   

Dr. Zito says that our minds are so powerful, and many times, even when an athlete is fully trained and prepared, pre-race anxiety and negative thoughts can creep into the picture before or during race day. He recommends taking control of negative thoughts by choosing to replace them with positive ones and immediately bringing your attention back to what you’re doing. 

When the going gets tough and your mental attitude needs a boost, Dr. Zito recommends relying on visual imagery in the form of positive thoughts, images or sensations such as a vision of a loved one, the imagined thrill of crossing the finishing line or even an inspirational quote or purposeful lyrics to a favorite song.  Staying focused on why you chose to compete can also be a motivator.    

Importantly, Dr. Zito told everyone to avoid “over thinking” and to remember they have total control over their thoughts and attitude.  He suggests being free of thoughts of failure or negative self-talk, and to not compare yourself to others.  “Stick with your own game plan, break any challenge or problem into smaller ‘bite size’ pieces, and build on your strengths.  Doing this will help make success more achievable,” he says.

Dr. Zito’s discussion is part of a guest lecture series led by nutritional, fitness and psychology experts on topics most relevant to local triathletes, and is made available through the Triathlon Training Program at the Hunterdon Health and Wellness Centers.  For more information on the Triathalon Training Program, contact: Beverly Peterson at peterson.beverly@hunterdonhealthcare.org or call 908-735-6884.