{"id":379,"date":"2019-07-16T14:36:33","date_gmt":"2019-07-16T19:36:33","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=379"},"modified":"2019-07-16T14:36:33","modified_gmt":"2019-07-16T19:36:33","slug":"overcome-race-day-nerves","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2019\/07\/16\/overcome-race-day-nerves\/","title":{"rendered":"Overcome Race Day Nerves"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-380 size-full\" src=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2019\/07\/owx_start.jpg\" alt=\"OWS Start\" width=\"400\" height=\"300\" srcset=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2019\/07\/owx_start.jpg 400w, http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2019\/07\/owx_start-300x225.jpg 300w\" sizes=\"auto, (max-width: 400px) 85vw, 400px\" \/>Last weekend I had the opportunity to talk to a couple of our BSC athletes while they were lined up for their race swim start.\u00a0 Both of them said the same thing to me \u2013 \u201cI\u2019m pretty nervous.\u201d\u00a0 That struck me as odd since both athletes have several years of long course triathlon experience.<!--more--><\/p>\n<p>Do you share their sentiments?\u00a0 Are you nervous before your race starts?\u00a0 In this article, I\u2019m going to give you some tips to help calm your nerves.<\/p>\n<p>It\u2019s normal to experience a bit of nervousness before a race \u2013 any race \u2013 be it a swim, bike, or run event, and yes, even a triathlon.\u00a0 \u201cButterflies\u201d or a bit of nervousness is good, it\u2019s a sign of excitement and focus.\u00a0 However, too much nervousness can become detrimental.<\/p>\n<h3><strong>Source of Race Day Nerves<\/strong><\/h3>\n<p>The source of pre-race nerves generally is found in one of three categories:<\/p>\n<ul>\n<li>Fear of physical danger \u2013 e.g. rough water, rainy bike, etc.<\/li>\n<li>Fear of pain\/suffering \u2013 e.g. the end of a full-distance marathon, etc.<\/li>\n<li>Fear of failure \u2013 e.g. not meeting goals, not finishing the race, etc.<\/li>\n<\/ul>\n<p>Whatever the origin of your fear, here are a couple of things that can help \u2013<\/p>\n<h3><strong>Rehearse Your Fears<\/strong><\/h3>\n<p>One of the best ways to reduce pre-race nerves is to rehearse the part you are most anxious about.\u00a0 Examples might include riding steep hills \u2013 both up and down.\u00a0 Swimming in rough or even extremely rough water.\u00a0 You\u2019ll build confidence every time you overcome whatever causes your apprehension.\u00a0 At BSC our philosophy is to have our athletes complete workouts that are more challenging than anything they will see on race day.\u00a0 If your race includes large hills, you need to ride large hills in training, if your race starts with an ocean swim, you should swim in the ocean before race day, etc.<\/p>\n<p>We have all of our athlete&#8217;s complete race simulations in the final weeks of their training plans.\u00a0 While that\u2019s effective, the best way to overcome pre-race anxiety is to prepare and rehearse for your race by doing another race. \u00a0For example, if your \u201cA\u201d race is a half-distance triathlon, find a low-key local Olympic or Sprint triathlon a few weeks before the \u201cA\u201d race.\u00a0 It\u2019s fun, and you\u2019ll be rehearsing under race conditions with no expectation other than to practice.\u00a0 It\u2019s a great way to prepare, learn from your mistakes, and gain experience without the pressure of an \u201cA\u201d race.<\/p>\n<h3><strong>Realistic Race Day Expectations<\/strong><\/h3>\n<p>It continually amazes me when I hear an athlete who\u2019s never run faster than 10: 00\/mile, say they\u2019re going to run a sub-three-hour marathon (6:52\/mile) at the end of a full distance triathlon.\u00a0 Setting goals that are merely pipe-dreams will only serve to increase anxiety and set you up for failure.\u00a0 I\u2019ve talked in the past about keeping accurate training logs.\u00a0 By reflecting on your logs you can determine accurate pacing goals and time expectations for your race.<\/p>\n<p>While it\u2019s natural to establish a time expectation, resist the urge to pursue a specific goal time or finish position. \u00a0You don\u2019t know what race day conditions will be like nor do you know who\u2019s going to show up for the race.\u00a0 Use your training logs to set REALISTIC heart rate, pace, or power goals throughout your race.\u00a0 Then adjust those goals in real-time if conditions warrant a change (e.g. hot, humid conditions, rain, etc.).\u00a0 Focus on the process \u2013 which you can control, rather than the outcome \u2013 which you can\u2019t control.\u00a0 That will help ease your nerves.<\/p>\n<h3><strong>Remember this is Fun<\/strong><\/h3>\n<p>When you entered your first triathlon, you may well have done it because you thought completing a triathlon would be fun.\u00a0 Then the competitive juices kick in and we gradually get to where it seems the Earth will slip off its axis if we don\u2019t do well.\u00a0 The simple reality is that you aren\u2019t going to PR every race.\u00a0 To expect that you will, will merely place pressure on yourself, increase the nerves, and set you up for disappointment \u2013 which further elevates the nerves the next time.\u00a0 Take a minute before your next race and remember this is supposed to be fun!<\/p>\n<p>Happy racing!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last weekend I had the opportunity to talk to a couple of our BSC athletes while they were lined up for their race swim start.\u00a0 Both of them said the same thing to me \u2013 \u201cI\u2019m pretty nervous.\u201d\u00a0 That struck me as odd since both athletes have several years of long course triathlon experience.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[30],"tags":[75,41],"class_list":["post-379","post","type-post","status-publish","format-standard","hentry","category-mental","tag-nerves","tag-race-day"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Overcome Race Day Nerves - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Are you nervous before your race starts?\u00a0 In this article, I\u2019m going to give you some tips to help calm your nerves.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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