Mental Game - "Focus on the Now"

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