When you’ve put in all of the recommended training for a race or event, you can go to the starting line knowing you're as prepared as possible—and prepped to perform at your absolute best. If, on the other hand, you decided to start training for a triathlon just 30 days before the race (that would be me!), you may not feel that same reassurance. And I know I won’t arrive at the starting line of the Iron Girl tri feeling 100 percent prepared.
But I also know that I’m doing everything humanly possible in the 30 days I do have to get there in good shape. And reminding myself of that fact on race day, as I’m anxiously waiting to jump into the water, is very smart, says Barbara Walker, Ph.D., an exercise and sport psychologist with The Center for Human Performance. “Know that you’re as prepared as you can be—and that is enough,” says Walker. I may not make it to the podium (this time!), but I will make it the finish line!
Even if you’ve trained for an event for months, pre-race jitters are still pretty likely to creep up on you. But there are some things you can do to ward off mental anxiety. Use these tricks to stay cool under pressure on the big day:
Do Your Homework
Read up on the event, talk to friends (or friend of friends) who have competed in similar races, and Google the term “first triathlon” as much as you can stand to. The idea is to get a sense of everything and anything that could happen. For instance, Walker, who is also a triathlete herself, tells me I probably won’t be able to touch the bottom in the water and likely won’t be able to see through it (and I may get kicked in the head and/or have my goggles knocked off my face—lovely). “If you’re not expecting this type of challenge, you’ll get in the water and freak,” says Walker. But if you know it’s coming, you’ll be more likely to remain calm and push past it.
Get in the Rhythm
When you get to the bike and then the run portions of the race, rhythmic breathing is a smart strategy. On the bike, you can inhale every two pedal strokes, then exhale every two. And when running, breathe in every two strides and out every two strides. “It helps you to control your thoughts and relax your breath—it can be especially beneficial when going up hills (since you’ll have more trouble controlling your breathing then),” says Walker.
Think About Your Feet
Focus on how fast they’re kicking (or pedaling or stepping), and how they’re propelling you forward. You won’t necessarily be able to see them, but you can picture them and feel them as they move. Why this helps: Thinking about your feet means you’re not thinking about how uncomfortable you feel otherwise!
Make a Game Plan
I know the minute I finalized my training plan, I felt way better about the whole endeavor. “Slating it out helps you to know you’re going to fit it all in and get to the finish line knowing you’ve done all that you can do,” says Walker. Having a plan is important when it comes to training—and on race day. Pack everything up the night before (having a gear checklist will definitely help!) and plan to arrive extra early so you can set everything up neatly in the transition area, note your spot, and warm up before heading to the starting line.
Anxiety has the same physiological effect as feeling excited, says Walker. But feeling it creep on and panicking because of it just sets you up for disaster. If, on the other hand, you tell yourself that your (literally!) pounding heart is just a sign that you’re excited, you will automatically channel what you’re feeling into a positive, motivating force. Think: “I’m so excited to kick this race’s butt!” Not: “OMG I AM SO ANXIOUS (and I might drown).”
See Yourself Succeeding
You hear about visualization all the time for one very simple reason: It works. Even Olympians do it! Walker recommends setting aside 15 minutes every night before bed to visualize. For the triathlon, she says to visualize each piece (swimming, transitioning, biking, transitioning again, and running) individually. “Watch a professional race online to get a sense of what it will look and feel like,” says Walker. Then, look up your race course online to get an idea of what it will actually be like. Close your eyes and picture yourself racing on a beautiful sunny day, feeling strong and confident, and nailing every event. Now go do it!