Mind Power In Performance Sport

October 30, 2010

This guest post was written by Tony Fahkry. Tony's life is dedicated to coaching people on the Mind-Body connection. He contacted me on this idea to write about this topic after I wrote the post titled "What Was I Thinking?" in which talked about all the random thoughts and doubts that typically go through my head while racing. Tony also wrote an excellent post a few months back on core training for cyclists. Thank you for contributing Tony. Interesting read.

Mind power in performance sport

by Tony Fahkry

Awareness of thoughts

You crest the next small climb with the lead group, glance at your heart rate reading on your monitor which is now showing 172 bpm. You’re nearing your pain threshold. You reach for your water bottle, which now only contains a quarter of fluid left. It’s getting warmer and warmer as the day goes on, with over an hour of racing left. You rip open your jersey to get some welcomed relief from the breeze making its way onto your chest as you descend the hill. Check heart rate again and its gone up a few more beats as the bunch fast approaches the next climb, longer this time yet slightly steeper than the first. You’re sitting fourth wheel from the front holding a good position, working hard with the lead group. Ouch!, cramp takes hold in your right calf. Ahh!, it pinches and grips again. Not now you’re thinking, not now! It’s my turn on the front. Don’t cramp, don’t cramp! You repeat this to yourself over and over again as you find yourself ascending the second climb, though something’s terribly wrong – you’re gradually slipping backward in the group as other team members seem to be passing you. Ahh!, cramp hits again. Reach for the water bottle. You’re out of the saddle this time, but it’s no use since you fall right back into the seat as though your legs are lead weights. How can this be? How can this be happening? Thoughts take hold. I’m stuffed. I’m gone. I’ve lost. Your mind has just taken hold over your body.

Welcome to your mind. If this is a scene that is all too familiar at some point of your racing career, then you’ve just had one hell of a day. What happened in the above scenario is one many cyclists encounter at every level. The power of thoughts during a race can either cripple or elevate a rider to the top of their sport. Here’s a question. When was the last time you were aware of your thought process either during a race or in training? How often did you entertain the words: I can’t, I’m stuffed, and I’ve had it?

Thought stopping

Being aware of your thoughts is the first step to success based performance in any sport. Part of my training in the health and wellness field has included studying both the Western and Eastern approach to the mind, as it relates to performance and exercise. I currently work in a mentoring program with a sports psychologist and have witnessed many clients entertain limiting thoughts while performing at their best. But why? What makes one athlete push past the pain barrier, while another crack at that crucial moment in a race?

Case in point: a former client and road cyclist achieved a number of well earned results at various levels of the sport. He was in his forties at the time and still racing among the best elite riders. I recall how he’d motor pace out of the slip-stream into a headwind on a hilly training run, pull longer turns on the front in a break and rode an unbelievably long commute to and from work each and every day. He would get up a few hours early in order to make it to work on time, never complained about the traffic or weather and was always in a good mood.

Having retired now from racing due to life commitments, I recall a conversation we had about the topic of mental toughness. “When we’re riding full gas on the front, I know he’s hurting. I can see it in his face. He knows I’m hurting too. But I’m just waiting for him to blow mentally. That’s when I know I’ve won.”

So how does one develop mental toughness? Firstly, let me render a caveat by expressing that it takes time, patience and practice to change a habit or thought pattern. One of the methods we’ve explored to change our model of behaviour with clients and in my mentoring sessions is called A.C.T. (Awareness, Commitment, and Training).

A.C.T. (Awareness, Commitment, Training).

Awareness

Awareness or mindfulness is the idea of noticing thought patterns which you entertain on a daily basis, be it during training, racing or otherwise. It is the practise of ‘consciously bringing your thoughts to the forefront of your mind.’ Observing your thoughts without getting invested in them. Observing your thoughts like an outsider would.

Commitment

Once you’ve become aware of your thoughts, it’s time to make a commitment to a model of action toward empowering yourself with the new thought model. We start setting goals, to achieve them. This might include replacing self sabotaging thoughts with empowering ones, which move you in the direction of what you hope to become, be it in your sport or everyday life. You might see yourself advancing to A-grade or entering more challenging races which might be out of your comfort zone. You see, the successful mind draws unique experiences from losing in A-grade instead of constantly winning in D-grade. You have to put yourself in that environment first in order to allow your mind and body to adapt in the long term.

Training

Ok, you’re now aware and committed to advancing forward and moving up from D-grade to A-grade – eventually that is! Training is simply that. Training the new thought model until it becomes second nature. The most challenging aspect of developing a new thought pattern is that naturally you might slip back into your old thought pattern from time to time. This is normal as is to be expected. When it happens be aware of it, then as much as possible get yourself back on the new thought pattern. Eventually your new model of behaviour will be deeply implanted into your subconscious mind.

You might be interested to know I used this model rather successfully for overcoming my aversion for riding gruelling hills in training, with a number of quality riders. I would constantly find excuses not to ride, fearing I would get dropped. Within time I found myself mixing it up there with the better riders and most importantly, I liked the new me I had become. Confident, empowered and goal orientated. Whilst I appreciate that I’ll never be as good as them, I’ve improved on my previous best, since I chose to venture outside of my comfort zone. So have fun, enjoy the process and commit to becoming a little better each time!

References

Timmermans, C. Sports Psychologist (August 11, 2010). Personal communication.

tags: mind, performance, psychology

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http://www.fyxomatosis.com fyxomatosis_one

Alberto – oh no.
Der_Kaiser

Damn…second again
mispogon

Great follow up to the hoodoo-voodoo post!
mispogon

Great follow up to the hoodoo-voodoo post!
mispogon

Great follow up to the hoodoo-voodoo post!
Abby

We never keep to the present. We recall the past; We anticipate the future as if we found it to slow in coming and were trying to hurry it up, or we recall the past as if to stay it’s rapid flight.
We are so unwise that we wonder about times that do not belong to us, and do not think of the only one that does, we are so vain, that we dream of times that are not, and blindly flee the only one that is…
Let each of us examine our thoughts; we will find them wholly concerned with the past or future.
We are seldom aware of the present, and if we do become aware of it, it is only to see what light it throws on our plans for the future.
The present is never our end….Thus we never actually live now, but hope to live, if we are always planning to be happy, its inevitable we will shall never be so. , Quiet the mind. Real happiness/life only exists in the PRESENT moment!
Anonymous

Our mind is a powerful thing. Just shows what you can achieve if you use the greatest asset you have.
http://www.cyclingTipsBlog.com cyclingTips

Along with the Power Balance bracelet, Hawaii Chair and the Shake Weight, there are no limits!
ML

Abby, don’t forget to acknowledge your quoting of Pascal otherwise it might seem like you’re trying to pass this off as your own. :)
Relevant quotation though.
Also…

Man’s greatness comes from knowing he is wretched: a tree does not know it is wretched. Thus it is wretched to know that one is wretched, but there is greatness in knowing one is wretched.

…which is where Tony is coming from. We know we have limitations of the mind and these are good suggestions for making one’s mind greater.
JC

Good food for thought. But the present’s so fleeting. All we REALLY have are memories of the past and hopes for the future
Abby

Perfect ! Ha ha ha
Abby

Perfect ! Ha ha ha
bjt

great article !!
bjt

great article !!
SLH

mind power or not, you can’t make honey out of beesh*t
SLH

mind power or not, you can’t make honey out of beesh*t
Dee Dub

Thanks for this great practical article on what is a key for success. I’ve approached a level of awareness about the A and the C and have yet to be comfortable with my T. This is going to help me take it to the next level!
Nick

Time is like a prison cell for those whose crime is loneliness.
Also, thanks for the article, rugman.
Nick

Time is like a prison cell for those whose crime is loneliness.
Also, thanks for the article, rugman.
Cam

Correct. But you can imagine it takes like honey.
Cam

Correct. But you can imagine it takes like honey.
Cam

or tastes, even.
Cam

or tastes, even.
Guest

I am doubtful of the ability of the mind to conquer serious cramp.
Oliver

i agree. I think cramp is one thing that i can’t do anything with by being ‘mentally tougher’. Once i’ve cramped i can only hope it doesn’t get worse and i can do what i can to survive. Their is no sense pedalling harder because the cramp will only completely stop me.
Where as sprinting to stay in contact for the last 2mins of a climb so that you are about to explode by the time you hit the top probably has more to do with mental toughness.
I think mental toughness has a large amount to do with results. I know myself, that my own mental toughness has varied throughout the year for different events. When i was at my hungriest for results i was able to punish myself beyond belief. Where as their was other events i look back at and i really think i could have pushed harder.
Peter Clifford

Love this post. Being a triathlon coach I 100% believe that the body and mind are one in a kind of hardware / software kinda way. It’s amazing what you can do with a re-boot and an upgrade in software. Sometimes the body needs a bit more grunt but usually not.
Anonymous

Can’t remember whether it was Hendo or Wiggins that said “you are only 1 min away from cracking at any given point, so you just have to hold on for another minute”.

Really sums it up for the mental side of things.
Anonymous

Can’t remember whether it was Hendo or Wiggins that said “you are only 1 min away from cracking at any given point, so you just have to hold on for another minute”.

Really sums it up for the mental side of things.
Anonymous

Can’t remember whether it was Hendo or Wiggins that said “you are only 1 min away from cracking at any given point, so you just have to hold on for another minute”.

Really sums it up for the mental side of things.
Rickf

A great article and a nice way to work on the mind and body together… I happen to play a Japanese martial art called ‘kendo’ and much of our training focuses on conquering our opponents mind while freeing our own. If we try to play like our opponent then we will lose, we must play with our own style and free our minds of ‘baggage’ so that we can be ready to seize opportunities. We work to create opportunities not simply by our physical skill but also by dominating our opponent psychologically and spiritually. In doing so we aim to create an opportunity to attack rather than wait for one. When we do attack we fully commit without leaving any baggage behind. One of the great living kendo masters Chiba-sensei – who won several All Japan titles – when asked what he thought of going into his matches said, “I don’t think of winning, I just tell myself that I cannot lose.”

PS – This is a great blog, I’m new to it and really enjoy your articles and style. Thanks heaps!
http://twitter.com/gregfahy Greg Fahy

Yet more validation for the “Shut up legs” technique.

This article about the (recently killed) endurance cyclist Jure Robic refers to some of research about the brain giving the muscles an easy ride: http://www.nytimes.com/2006/02/05/sports/playmagazine/05robicpm.html?pagewanted=all (search for ‘Researchers’, though the whole thing is worth a read).

His directeur’s rule of thumb…

“at the dark moment when Robic feels utterly exhausted, when he is so empty and sleep-deprived that he feels as if he might literally die on the bike, he actually has 50 percent more energy to give.”
http://twitter.com/Tinea_Pedis TP

Having just seen Jackass 3D I want no more thoughts for the moment of what shit might taste like…..

Alls I know is that I ate it in the Warny this year and the DNF has reinforced the incresed T I’ll need to nab that finishers medal next year. Great article!
http://twitter.com/Tinea_Pedis TP

Having just seen Jackass 3D I want no more thoughts for the moment of what shit might taste like…..

Alls I know is that I ate it in the Warny this year and the DNF has reinforced the incresed T I’ll need to nab that finishers medal next year. Great article!
Sam

I have two questions I feel are relevant to the mental thought process in racing or hard riding:

1. At what point does it come down to a masochistic drive for pain? Sure you can think “I can do this. I can do this.” But when does one riders ability to revel and enjoy the pain going to push him/her past what other riders are capable of? I know from my experience that the latter is true for myself: I’ve won races because I *know* that I can and will hurt more than they will because I enjoy the pain. Is this something inherent to some riders and not others? or is it a skill that can be learned to some extent? Commentators of professional cycling will often say of a rider that he is “digging deep and ignoring the pain,” could it be of greater benefit to bring the pain to the forefront of your mind and let the chemicals of the brain (serotonin, dopamine, adrenaline, etc.) do as nature intended them?

2. Will a rider benefit from having an extremely cocky personality? Where the mindset of “I *know* that I am better than the rest” comes into play. And if so, is it possible to control cocky aggressiveness/confidence off the bike and in everyday life? Confidence clearly helps, so it would seem to follow that ridiculously high levels of genuine confidence and certainty of superiority would benefit a rider (of course there will be outliers, we all know the cocky a**hole that still sucks and is slower than he/she believes).

Obviously there is a comfortable balance between these types of thoughts and a level of professionalism/maturity/certain-type-of-confidence that keeps racing and daily life as two distinctly separate spheres. I’d enjoy hearing from Mr. Fahkry and anyone else who visits the blog.
JC

The mind is not the be all and end all. The spirit controls the mind.

SPIRIT OVER MIND, MIND OVER MATTER
http://www.copious-systems.com/questions/4cf4d68a1a8efc69470004ee/ RealTime – Questions: “What is cracking?! Do you hear that?”

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