During the Race
It can be hard to deal with the feelings of self doubt and anxiety that often accompany race day. Take a moment to remember why you are there in the first place. Try to enjoy your day as much as possible. Thank the volunteers and spectators.
Focus only on yourself and ignore what others around you may be doing. You cannot control what others are doing; you can only control your own thoughts and actions. Worry only about the things you can control and let the other stuff go.
When you get tired or when things get tough in the race, repeat positive phrases (known as mantras) such as "stay strong" and "I can do this" and "power" and "fast". Encourage yourself and be your own best cheerleader. Remind yourself that the negative feelings are only temporary and that they will pass. Tell yourself the race won't last forever and it is only a few more meters/miles to go. When you are fatigued, remind yourself it is because your muscles are working very hard and you are pushing yourself to your best.
Focus on the present and let the past go. So what if last time you totally bombed the race? That was last time; this is now. Past performances do not necessarily indicate current outcomes. You have the power and control to make this race the very best race regardless of past performances.
Break the race into smaller chunks (get to that swim buoy, tree, mile marker, etc.) Compartmentalizing helps make the race less overwhelming. While swimming, think only about your swim. Don't worry about how much of the race you still have left. While biking, concentrate only on your bike split. While running, don't dwell on your swim or bike performance. Focus on getting yourself to that finish line.
Above all else, reassure yourself that you are trained and ready. Believe you can and will achieve your goal. Positive self talk really works!
More: Mental Preparation for Your First Triathlon
After the Race
Be non-judgmental of yourself and your performance. Remind yourself that race performances have nothing to do with your value or self worth as a person.
If things don't go your way, examine what went wrong. What can you do next time to improve your performance? Did you take in enough fluids or food? Did you pace yourself properly? Don't dwell on the past but instead learn from your mistakes. Think of each race as an opportunity to learn what to do and what not to do in the future.
Ghandi said, "Your beliefs become your thoughts. Your thoughts become your words. Your words become your habits. Your habits become your values. Your values become your destiny." Pay attention to the beliefs, thoughts, words and habits you are forming. Are they going to lead you to your destiny of excellence?
More: 5 Triathlon Mistakes That Add Seconds to Your Time
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