Day-dreaming and focused-attention: making your run feel good while enhancing performance

Trail running before sunrise, the Velobeats 'Chillout II' podcast playing in my ears and the cool spring air touching my skin. One of the nicer ways to start my day and sure to finish with a smile on my face. I feel good, that's for sure. But is this the best way to improve my performance while running?

There is no doubt that psychological strategies can influence our performance during sport and exercise. I have experienced first hand the benefit of learning how to 'embrace the suck' rather than being scared of the pain often associated with racing and competing. I know that scanning my body for tightness and tension allows me to relax those muscles and move more efficiently. 

Being a sponge for all things psychological and sporting I was quite intrigued by a recent study on the effect of different attentional-strategies on physiological and psychological states during running (from the School of Applied Psychology at Griffith University - David Neumann and Amy Piercy). 

Getting briefly technical, the article identified the difference between association and dissociation as two broad attentional strategies that can be adopted during exercise. Association refers to focusing on aspects relevant to the exercise, such as bodily sensations and movement, while dissociation involves focusing on things in a way that help block out the exercise (such as listening to Velobeats). Perhaps not surprisingly the dissociation focus tended to produce a higher level of positive emotions, while the association focus often resulted in faster running. 

With association focus, you can also categorise the various approaches according the the direction of attention (i.e. internal or external). For example, an internal focus would be attending to your body and the action of the skill (such as breathing or hip position), while an external focus is about attending to the effects of your body on the environment (such as the movement of the ground under your feet). 

The article suggests that association strategies have the greatest impact on improving performance, and that ones which are externally focused are the most effective.

At this point you may be wondering, "ok, so what does this actually mean?". Well, a few things.

For example, the study found that when participants focused on the distance being travelled (external association) they reduced their breathing frequency. Further, they found that a focus on body movements (internal and external association) reduced oxygen consumption when running. Imagine the impact this could have on an endurance event - running more economically simply by actively focusing on the movement of your body!

I think it is worth acknowledging that individual differences and past exercise history may play an important role in the effects of any particular type of attentional focus. Also, I would be extremely impressed with anyone who can maintain their focus of attention on a single cue for a long period of time!

With the Noosa triathlon on this Sunday, and a 10k run awaiting me, I plan on trying out this information with a basic plan that allows the freedom to shift my attention from time to time:

• focus on visual markers, such as trees and aid stations, that remind me of movement and the distance I am travelling
• focus on the ground beneath me moving behind me as a run
• focus on body movements and cues of good technique - high hips, fast cadence, relaxed shoulders

Knowing that the strategies have the potential to reduce my mood, if I notice myself feeling down I will add in a few moments to visualise the finish line, the after-party and the post-race massage!

Try practicing these strategies in training. For your less intense sessions, perhaps distraction strategies will be more effective - while you might not set any records, you'll be happier and can distract yourself along the way (which will make it more likely you'll stick around for the entire long run!). But for those times when performance and speed are the priority, strategies that focus in on the moment, your bodies movements and the way you are moving through your environment, will be more important and effective. 

For those racing this weekend at Noosa - good luck!

Scotty

The focused-relaxed athlete (and other oxymorons for athletes)

After enjoying the process of putting myself out to pasture for a month after Ironman Cairns, my focused shifted onto the next highlight of 2013's racing calender: Mooloolaba 70.3. When this event was first announced last year I had that rush of Christmas-morning excitement that flows through your body as a 7 year old (who am I kidding - still as a 33 year old). The race definitely ticked a lot of boxes: 

• Fast course
• Local (easy for my family to come and watch, as well as just being a short drive up the road from home) 
• New and novel (which is great for motivation) 
• Half the distance of Cairns!

My preparation was two fold. 1) Get a killer training program. TICK. 2) Reset the mind. TICK. 

After such an intense build up to my last race I decided that this time around it would be more relaxed. No pressure. Fun comes first. If I felt like riding with friends rather than hit some tempo efforts, I would. If I wanted to cruise through some running trails instead of knocking out 400m track efforts, then "so long suckers" I'm off to the forest. If the coffee at the cafe seemed more appealing then the drive there was my new training session.

This worked well for a while. With a shift in priorities and a relaxed attitude to training I was happy to miss sessions or shorten some longer rides. The small projects were getting done around the house and my dog was getting walked more. 

Plus, the quality of my training had improved. I was again loving the enjoyable-agony of hard sessions and would often have a crazed-grin on my face afterwards. I was starting to think that there was a method-to-this-madness as my pace in sessions was above what I had achieved in ages. 

BOOM. 

That was the sound of my calf during one insignificantly-meaningful run. Out for 3 weeks which put me out of Mooloolaba 70.3.

Disappointing to say the least and a sometimes forgettable-lesson that we have as athletes. In my afternoon of brooding and kicking at rocks on the ground, I took the time to reflect on why. What went wrong? I thought that I had embraced the focused-relaxed mindset like Demi Moore and Patrick Swayze embraced the clay in 'Ghost' - with vigor and enthusiasm!

Then it dawned on me. I had forgotten about the incidental-necessities.  

Four Ironman race-preparations. Zero injuries. 

Two half-Ironman race-preparations this year. Two injuries. 

The difference?

The incidental-necessities. Regular massage. Stretching after sessions. Good warm-up. Post-exercise nutrition. 

I am fanatical about these aspects during an Iroman training period because of the workload and the importance of keeping this rig of mine healthy. But with a carefree outlook this time around (and less volume of training each week) these things got put on the back-burner more often. They still happened, but not as often as they should. For some reason I thought they were less important because I was training less and being über-relaxed.

So for the focused-relaxed athlete, remember that there are still some cornerstone pieces of the puzzle that are important. I will try to let go of my moment of conscientious-stupidity. 

Through all of this, there is a saying that has stuck in my mind which has given me a smile and the energy for my next racing adventure:

"Chase your dreams passionately while holding them lightly"

Mooloolaba 70.3 was just a race. Some fun with friends. No sheep-stations on the line. With Noosa less than 8 weeks away, there is always something else in your life to pursue with enthusiastic vigor! 

Focus Izalco Team SL bike - my two cents

A few weeks ago I had the opportunity to ride a Focus Izalco Team SL road bike in the first race of the Triathlon QLD series. Chris from Chaingang Performance Bikes was kind enough to lend me his to take on the hilly and adventurous 5 lap - 40k course as I decided the TT bike might be like dragging the Titanic around a speed boat racing circuit. Very happy with that decision as the Focus rode like a rocket the whole way! With Campagnolo electronic shifting and a whizzing pair of Enve 6.7 tubular wheels it was a thoroughbred of a machine to ride. 

The impact of this bike was quite exceptional from the start - visually it has clean lines with smart green-accents that draw your eye from front to back along the frame. This alone makes the bike appear fast even when it is sitting still. With the Enve wheels as well I couldn't help but wonder if the engine (i.e. me) would be enough to do it justice. 

The small details continued to remind me that this is no ordinary bike. From the near flawless shifting of gears (I had to visually look at the rear cassette a few times to check that it had actually moved), the feather-light frame and the incredible stiffness that sent power from foot-to-pedal-to-road to "far out I am flying up this hill!" in an instant. With that in mind it is still a comfortable ride despite being a stiffer frame - the day before the race it took me on a 100k spin with no complaints. 

While you may think that a 40k ride slotted in between a 10k and 5k run (with over 5 laps of riding and 491m of climbing) does not sound like fun, you'd be wrong. I was like a kid in a candy store drilling this bike up the climbs, zipping down the descents and around corners trying to embrace my inner Jens Voigt (as safely as I could with a course full of other riders), and pushing it along the flats. Make no mistake - this bike is fast. 

Pros

* fast and smooth shifting, very lightweight, great handling

Cons

* ruined my current road bike - it's just not the same

The guys at Chaingang Performance Bikes have been a great support for me over the years. While they have been stocking the Focus bikes range for a few months now, I will admit that I had not really given them much thought. However, this experience has changed my mind. After trying Chris' bike I started to do some research on Focus and have been impressed with what I have read. So much so that I am eagerly awaiting the arrival of their new Izalco Chrono Max Time Trial bike which recently won the Eurobike Award in the Time Trial bike category!

Disclaimer: I understand that some may wish to take this review with a grain of salt given that Chaingang Performance Bikes have been a loyal supporter of mine for the past few years. I completely support that view (and really believe any review of products should be read with a healthy degree of skepticism) and can only suggest that there is no harm in trying out a Focus bike (especially the ones mentioned above) to see for yourself.

Your secret weapon: a focused mind

As a triathlete I am well-versed in the tendency to research and seek out the latest, cutting edge (and often over-the-top!) technology in sports equipment: a $1200 wetsuit with 'Yamamoto Nano SCS coating neoprene panels', $4000 sunnies made from "pure carbon fibre that takes machinery a continuous 24 hours to carve out", $500 cycling shoes that are "lightweight, high-performing, and gold lining with a rainbow pattern", and a fancy aero helmet with "unique dual internal and external ventilation system" worth $499.95. You get the idea. Constantly searching for free speed while crippling your wallet (which is why quite a few of these items are not hanging up in my closet).

"Yes your honour [insert partner's name here], I plead guilty to these charges".

Here's the kicker: what if I said one of your greatest pieces of sports equipment will cost you nothing? It's true. The greatest tool that any athlete has is sitting right between your ears: your mind.

Sure, talent and physical ability play an enormous role. Running shoes and a bike are also fairly critical for triathletes. But at the end of the day it is your mind that can make or break you. By understanding the power of this hidden piece of sports equipment you'll be able to use it to improve your performance and get the advantage over your competition. 

The first 'Mental Weapon' to add to your sports kit: The Art of Focus

Mastering the mental game 101 - the ability to focus is one of the most important skills you can develop as an athlete. Consider Happy Gilmore. He lost the plot initially when taunted by a crazed fan and got into a brawl with Bob Barker (and lost). But through some help from a one-handed man named Chubbs, Happy was able to win the tournament (and the girl) by learning how to refocus despite the TV tower collapsing and blocking his putt.

While this may seem like an odd place to reference a 90's Adam Sandler comedy, it highlights a key point: focus is a skill like any other that can be learned and improved through practice. Even Happy could do it.

Focus is the ability to direct your full attention to the task at hand while tuning out the distractions. The task at hand might be body posture and 'running tall', while distractions can be internal (the voice in you head on a constant loop telling you that you'll never catch the guy in front) or external (a sign for McDonald's latest Rocklea Road thickshake). 

It's important to remember that your focus is also linked to your arousal level and physical state. For example, if you're focused on thoughts about not gaining on the person in front of you, you might get anxious and frustrated. These thoughts can lead to muscle tension which will prevent you from running smoothly and efficiently (thus running slower). 

Step 1: focusing on the present moment

Research (and personal experience) has shown that great sporting performance comes from focusing on the here and now, not thinking about what happened last time you raced or worrying about what might happen. Why waste energy thinking about stuff that doesn't matter? Here are some tips for zeroing in on now:

• Find an object - your mobile phone, shoes, a leaf, anything really - and give it your full attention. Notice the colours, shapes, outline, texture, smell. Observe it like a curious scientist that has never seem this object before. See if you can stay focused for one full minute. If you notice your mind wandering, acknowledge the thought that caught your attention and then let it go by bringing your attention back to the object. 
• Practice staying in the moment each day during training. Focus on the immediate execution of a skill - the catch in your swim stroke, relaxed shoulders while running. 
• Centre yourself - pay attention to your breathing and muscle tension. Yoga is a great way to practice this as you are encouraged to be more in the moment.

Step 2: focus on what matters 

Why focus on parts of your day that you have no control over? For example, you can't change the weather or how many people are watching you, nor can you do anything about how much someone else has trained or how fit they look (you could try sneaking some weight gain formula into their bircher museli I guess).

Instead, focus on factors that are relevant and have a direct impact on how well you perform. Focus on your practice goals, rest, diet and mental preparation. Cultivate a healthy attitude and improve your understanding of the game or sport. Focus on planning your training periodisation effectively and getting the right treatments between sessions to aid recovery. All of these are factors within your control that can improve your skills and ability to perform well. 
 

Also, focus on the process rather than the outcome. When Pete Jacobs won the Hawaii Ironman triathlon in 2012 he reflected afterwards that being in the lead on the bike allowed him to focus on his own space, form and technique. Compared to previous years where he has been in the 'pace line' and had to divide his attention between maintaining the 12 metre draft distance between him and the rider in front, wondering if he can catch the guys in front and somewhere in there putting some focus on the process keeping efficient cycling form. 

Step 3 - know the focus points of your sport

Every sport has its own unique focal points - the stroke in swimming, pedal stroke and body position in cycling, high hips and relaxed shoulders when running. The more aware you are of your sports unique focal points, the easier it will be for you to zero your attention in on that key spot while letting go of distractions. 

Step 4 - relax

A guaranteed road block to engaging your focused mind is stress and worry. If your mind is caught up with worries about life, it will be difficult to switch them off when you are focusing on the million dollar putt. The more stressed you are the more tense your muscles will be. Not the ideal recipe for success on the sporting field. 

Find things that help you relax and keep a list. You can then use the list as a quick reference guide if you notice the tension in your body, racing thoughts or overwhelming emotions. This could include listening to music, reading, talking with friends and having a laugh, getting a massage or watching a movie. It can also include more specific strategies such as progressive muscle relaxation, meditation and breathing exercises. 

_______________________________________

Try to incorporate these ideas into your weekly training regime and see what happens to your sports performance. If nothing else you will be able to really savour that piece of chocolate by focusing on the smell, flavour and texture. Plus you may spend less money on useless equipment (my Finis Hydro Hip is doing a great job of collecting dust).

More 'Mental Weapons' to add to your sporting equipment collection coming soon. 

Safe training and above all else - remember to have fun!

Scott

Ironman Cairns 2013 - Race Report

Ok, so this is not as cool (or short and sweet) as Canadian pro Trevor Wurtele's race reports. I think it took longer to make than the race itself took... Ha!

The week before an Ironman triathlon; sometimes the hardest part.

One week out from your Iron-distance triathlon. It has more than likely taken months of dedication, early morning's, long rides, compromises with family and friends and overcoming the little voice in your head that says 'stay in bed' to get to this point. Yet sometimes this last week feels ten times worse. The nerves kick in. Your mind drifts back to thoughts about race day every other moment. You go through the mental checklist of what to pack, is my equipment sorted, do I have everything I need? Then five minutes later you catch yourself going through the list again. 

All a normal part of the process. You've put a lot of time into getting to this point, so it's only natural that you want it to go well. For me I'm about to tackle my fourth Ironman distance event at Cairns this weekend. You'd think after having competed in Kona last year, an event many consider the pinnacle of our sport, I'd be an old hand at this. Rest assured over the past few days I have had moments wishing I was out riding for six hours and not thinking about Sunday!

As I battle my own inner thoughts I thought it appropriate to share some of my tips for getting to the start line relaxed and ready to enjoy the day. 

ONE Surround yourself with good, happy people 
Nothing helps shake the nerves like having a laugh. Spend time with friends and family that offer support and encouragement. Steer clear of those who are highly strung and wound up (or try your best Carl Barron impression to help loosen them up). 

TWO Let go of the things you can't control 
Unless you have developed some incredible skills or have a special family heritage, it is unlikely that you can influence the weather and make it a perfect day for racing. No need to check the weather report every few minutes. What will be will be. 

THREE Be organized but not obsessive 
Consider the aspects of this week you can influence. Book your bike in for a service, refer to the competitor booklet for key times such as bike check-in, write down a list of equipment you need and take the time to pack. I use my iPhone calendar to keep track of the tasks I have each day. Once it's in the calendar that's it - I check it once a day and then get on with having fun.

FOUR Don't worry about others 
Safe to say most of the athletes at the event will have put in a fair amount of training leading into the race. Unfortunately it is too easy to get drawn into comparing yourself against what others have done (or what they brag/exaggerate about doing). At this stage who cares? Focus your energy on your 'own square meter' and what you have prepared to do on race day. It's a long day that can unravel for anyone, even those who claim to train 40+ hours a week. 

FIVE Escape the world of triathlon as best you can 
Once you have gotten the day's tasks done, step away from the action. Make the time to do different things; have coffee with family, watch a movie, read a book or go lay down on the beach. The calmer you are, the less nervous energy you'll be wasting that could be better utilised on race day.

SIX Don't sweat the small things

Guaranteed something will happen that you didn't expect or didn't want. Last year at Cairns I was riding the day before the race and got a flat tubular tyre. Not ideal. Rather than run around the streets with my arms flailing around in a crazed-lunatic kind-of-way, I took a few deep breathes and did what I had to do - take it to the bike shop to get it fixed up. Things will go wrong. When they do, stop. Count to ten, and go through the motions of getting it sorted.

SEVEN Relax and enjoy it
Sit back, put up your feet and bathe in the joy of race week. Reflect on the hard work you have put in, be content with where you are and relax. Breathe in the calm deep into your body, breathe out any tension.

These are just a few of the ideas that have helped me over the past few years. Nothing earth-shattering, but it is amazing how a bit of stress can make the simplest of concepts seem difficult. If all else fails, put on some music and put on your best karaoke performance. Works every time. 

Good luck in training and racing :)

Train. Eat. Sleep. Repeat.

Train. Eat. Sleep. Repeat. Most would agree this is a sound recipe for improving your fitness as an athlete. Add in a dash of variety, family time, stretching, catching up with friends, relaxation and you've got the foundation for longevity and happiness as well. 

Having recently started preparing for my next race in Cairns, I've put time into outlining a solid training plan, eating well and getting myself out the door to do the work. But in the process I've neglected one of the key ingredients: SLEEP. 

So three weeks in and I'm feeling tired and lethargic, with more frequent self 'pep talks' needed to get myself out and on the road in the morning. Plus my immune system is taking a hiding. Sure, some of this is part-and-parcel of training for a long distance event. But trying to balance work, training, and life in general takes some sound time management skills and this time around for me sleep seems to have been shuffled to the bottom of the priority list. 

As a psychologist I'm working with people every day to help them regain the vitality in their day. One of the first things we talk about is how well they are sleeping. A study revealed that along with tight work deadlines, a bad night's sleep was one of the top two factors that upset people's daily moods. 

Sleep is just as important for athletes. Having more energy helps you to engage in everyday activities - such as exercise (pretty important part of training for an event). I'm sure you've experienced how hard everything seems when you are tired. Just as important, sleep is necessary for your body (and mind) to rest, recover and soak up the training you put into it. 

So back to basics for me in order to get more rest, sleep and recovery. Here are my top ideas for getting a better night's rest (and what might get in the way):

THINGS TO AVOID

• drinking caffeine too late in the day
• staying in bed if you can't fall asleep (after 30 minutes get back up and do something relaxing such as light stretching, breathing exercises, listening to relaxing music, progressive muscle relaxation)
• staying in bed if you wake up during the night and can't fall back asleep (see above point)
• eating high protein meals in the evening
• engage in stimulating activities before bed (one exception here)
• using devices such as laptops, mobile phones and TV in the hour before bed 
• using alcohol or medication to fall asleep.

THINGS TO DO 

• create a relaxing pre-sleep routine for the hour before bed - stretching, listening to relaxing music, reading a book, having a hot shower, looking at the stars or having a cup of herbal tea
• get up at the same time each day
• spend some daytime outdoors or in natural light
• use your bed only for sleep and sex
• get comfortable - clean sheets, dark room, right temperature, get rid of the light from electronics
• reduce thinking and worrying in bed - keep a pad and pen to write down 'to do lists' that your mind keeps reminding you of, or write down the things that are bothering you.

Try it out. Pretend your a curious scientist conducting a 2-week experiment on your life and see how your body and mind feel at the end. 

On that note I'm off to stretch, listen to some Xavier Rudd and to convince my wife that giving me a calf massage is an integral part of my pre-sleep relaxation process. 

Sweet dreams :)