As I was
pacing a group last weekend at the Rock ‘n’ Roll Las Vegas Half Marathon, I had
a goal to keep things fun by telling a joke at each mile. The jokes went over
very well, but I noticed that at the end of each joke, our pace had slowed
about 30 seconds per mile. A momentary
lapse of concentration (not focusing on the present), could have easily cost
our group to miss our goal time.
Thankfully, our group was racing for fun and we managed to pick up the
pace in between side-splitting comic relief, but to other racers – losing
concentration, and thus dropping off pace, can devastate a race goal.
Concentration
is one of “The four C’s of Optimal Performance,” along with confidence, composure
and commitment.
Since I am
the fitness and nutrition guru (and not the sport psychology expert), I
included the following excerpt from the USA Triathlon Coaching Manual, written
by Peter Haberl, Ed. D., who is a licensed psychologist in Colorado and works
as the Senior Sport Psychologist for the United States Olympic Committee
(USOC).
Concentration
“Competing
successfully in a [triathlon, cycling, or running race of any distance] requires
a considerable amount of concentration. Concentration is the ability to focus on
the respective task at hand (swimming, components of the swimming motion, swim
stroke, running, cadence and stride length), maintain that focus over the
duration of the event with the appropriate intensity, and quickly refocus
concentration when it is disrupted. These multiple elements can make concentration
difficult. In an ideal race, concentration is always on target, in the here and
now, with the right intensity and duration. In real life, however, there are
usually no ideal races. Concentration invariably might be on the wrong cue, get
disrupted by a host of internal and external distractions, have the incorrect
intensity, or not be maintained. The triathlete needs to focus on internal cues
(How am I doing? How much discomfort am I in? Am I running above threshold too
soon?) and external cues (What is going on around me? There is a breakaway. I
need to close the gap.) and frequently switch between the two during training
and competition.”
“Whenever
concentration is disrupted, it presents a loss of focus that is often due to
distraction. Distractions are often very personal. What is distracting for one
person might not be distracting for another, so it is important for athletes to
know and be aware of when they might lose focus and to what this loss of focus
is attributed. Distractions can be internal or external. External distractions
(getting hit during the swim segment, crashing on the bike, dealing with poor
road conditions, weather) are often outside of the athlete’s direct control.
Internal distractions are often the thoughts or interpretations of external distractions
(I cannot believe this bike group is not working hard. This is so
frustrating.), the past (I crashed here last year. What if I crash again this
year?), the future (If I do not come out of the water in first place, I do not
have a chance), or simply a focus on the wrong cues (the fatigue or discomfort
experienced vs. proper technique). Many of these internal distractions arise
quickly and without awareness on the part of the athlete.
Athletes
often think that they have control over the content of their mind, but this is
a bit of an illusion of control. What athletes potentially control is how they
respond to the distraction rather than the distraction itself. Once the
athletes become aware of the interpretation in their mind, they can choose
where they put their attention next.”
“[Summary] of
concentration problems that might surface during a race or training:
• External
• Internal
• Focus on
the Wrong Cues
• Focus on
Too Many Cues
• Focus on
the Past
• Focus on
the Future"
"There are a
number of strategies available to help increase the concentration of athletes.
• Awareness
- What are my distractions? What are my triggers?
• Cues -
Self-talk Triggers
• Goals -
Process Goals
• Formal
and Informal Mindfulness Exercises
• Imagery
Practice
•
Relaxation Practice
•
Pre-performance Routines”
The
punchline in this case is to focus on the present only. Prepare for and visualize your race prior to
the start, but while on the course, focus on the task at hand and only the
issues you can control.
Good luck
and wocka-wocka!
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
