It’s all in your head

It’s all in your head: why to win the race you need to win the mind

I’ve always struggled with pressure. Too many times I’ve let it dictate the outcome. Too many tears have rolled down my cheeks because of a sub-optimal result and a disappointed coach. I had done the programme. I had hit my targets. I had controlled all the controllables and yet the result failed to shed light to all the energy, time, and effort I had poured into my training in order to achieve my potential. 

What was stopping me?

You are your biggest opponent; the only thing stopping me from achieving my potential was myself.

When I look back at all the races I’ve done so far in my rowing career, the ones that stand out the most are those where I did these 3 things: 

1. 1. Visualisation. Go through with a coach, cox, teammates your race plan and vividly visualise the race. What will it feel like? How will you feel in the first 25 strokes? How will you feel in that notorious middle 500? What will you be thinking? Of course, many things can change on the day but having gone through the race mentally allows you to have a mental strategy already in place. When the time comes to make the split-second decision to push past the pain, you will be ready. This can be as simple as completing the last 2k of your UT2 visualising yourself doing the race and going through the race plan, repeating to yourself what you will be thinking and how you will respond. 
2. 2. Breathe. Yes, breathe deep and slowly. Control your expiration and inspiration counting to 4 as you inhale and counting to 4 as you exhale. It’s all about control and being in control. Don’t let the pressure dictate your heart rate. You don’t want to put your body in fight or flight mode before you race. You want to be in control and thinking clearly, focused on your target and race plan. If you want to take this further, complete a breathing technique just before you race. My personal favourite being Wim Hoff’s method^[1]which is proven to improve muscular endurance, boost concentration and increase willpower.
3. 3. Trust. Trust in the process, your teammates, your coach, your programme and yourself. Trust that all the training you have done will get you through the pain. Trust that you can push yourself and exceed your expectations. Trust that your programme will have physically prepared you. The peace you feel when you trust, vacuums all the doubts you may have and allows you to think clearly, and realize that you are prepared and most importantly that you are ready. 

Pressure is a privilege and before a test or race, we want to feel nervous. But you have to be able to use this adrenaline rush to your advantage. I believe it all starts in the head, and when you have done all the training necessary, the only thing left standing in your way is mind. We all experience those thoughts, but those of us who consistently stand out on top are those who have them under control and turn their insecurities upside down to use them to make them go faster.

Want to find your greatness?

Visualise. Breathe. Trust. 

^[1] https://www.wimhofmethod.com/athletic-performance

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Isabel Llabres Diaz

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