Mental Training for athletes is often overlooked when it comes to endurance sports.

But there is one characteristic that all high-performance athletes have in common, it is the “I can do it” attitude. You can’t argue about their success with them. It’s set in stone that they will succeed. They are 100% convinced of the fact that THEY WILL SUCCEED.

Did you recognize yourself here?

If yes, that’s super great, you probably don’t even need to read my blog post anymore.

But if you’re not so sure and want to learn how you will become one of those athletes, then continue reading.

Let’s Start With A Dream

Every big goal starts with a dream. A dream to achieve your best performance.

You need your dream, and the strength of will to fulfill your dream.

Mental training might be even more important than the training itself. It builds the foundation for all your athletic success. So it should not be taken lightly!

You need to realize that just motivation alone won’t get you to your goals. It’s about drive.

If you have drive and willpower, you don’t need motivation.

You need motivation to get the ball rolling. But motivation will vanish, then all you have left are drive and willpower to keep you pushing toward your goals. The key is to build your mental endurance to the point where you can keep going for weeks, months, or years when your motivation is long gone.

There will be hard and light training days, days that demand more of your mental strength, and lighter, easier days. Nevertheless, you will get to a point where your inner voice will tell you

“I can’t do this.”

Especially those days will be demanding for your mental strength, but in the end, it’s days like these that make all the difference, the days that move the needle in your favor.

How Can Mental Training For Athletes Increase Mental Toughness?

It’s about getting out of bed for those early sessions, it’s about going to the gym even when you don’t feel like it, It’s about doing something that sucks every day.

If you do something that sucks every day, you toughen up your mind. You get used to pushing past your normal stopping point.

Maybe I’ve read too much David Goggins, but I think it’s a must-read for all high-achieving athletes out there. 

Mental Techniques for Athletes

Now, let’s dive into some mental techniques that you can use to enhance your performance:

Positive Self-Talk

The effect positive self-talk has on people is OFTEN underestimated. If I keep telling myself that I am a bad swimmer, guess what? I will be a bad swimmer.

On the other side if I would start telling myself over and over again that I am a good swimmer, guess what will happen now? I will start swimming more because my head says that I am really good at swimming and with more practice, I will actually become better, which will also reinforce the fact, that I actually am a good swimmer.

The worst thing you could probably do is tell yourself in advance that signing up for the race was a bad idea and that there’s no way that you can finish your race.

Because guess what? Your brain will look for even more reasons why you can’t do the race. That’s just how we work. All of that is part of our Reticular Activating System. 

Positive affirmations don’t take away much of your time, but they will go a long way!

Tell yourself in the mirror that you are doing a great job and are doing really well. Be proud of yourself and give yourself verbal Kudos for your hard work. 

But also if you haven’t excelled in one sport recently. Don’t criticize yourself for it! Look for things you have done really well nevertheless. If you can’t find something then just tell yourself

“I am really proud that you put in so much work, I know it hasn’t been easy but you are doing a really good job!”

Depends if you usually talk to yourself with “you” or “I”, so you might need to change this a little bit. And for all of those who don’t talk to themselves yet, start doing it ASAP, it makes a HUGE difference in your athletic performance and your well-being in general!

So be cautious of the words you use! Don’t use negative self-talk, it has an enormous impact on us, most people don’t even realize this…

Mindfulness and Meditation

Mindfulness:

Practice mindfulness to be more present in the moment. In our daily lives as athletes, our schedule can get very stuffed from time to time. With all the things we have to manage even apart from our daily training, things can become stressful. 

Especially in those situations, it’s crucial to take a moment to get back to reality.

A little reality check I would say, just to get back to the real world.

I don’t know about you, but I can get kind of lost in my thoughts from time to time. So taking a step back and looking at the big picture can be a powerful asset in your day.

Meditation: 

I know this sounds super boring. But if you don’t meditate you definitely haven’t experienced what a relieving feeling it can be. 

Be honest.

Sometimes you also forget to give yourself the time you need to process your own thoughts.

Meditation is not about not thinking, it’s more about organizing your thoughts. “People typically have more than 6,000 thoughts per day.” (Healthline) 

So if you’re overwhelmed with your thoughts, meditating can bring some clarity to your mind.

Also:

– It can relax you and take away a lot of your stress,

– it can reduce anxiety 

– And enhance concentration

Breathing Techniques

Controlled breathing can help manage anxiety and stress. Athletes can use deep breathing exercises to calm their nerves before competitions.

A very common breathing technique you could try out is the “box breathing method.”

It works like this:

• You breathe in for 4 seconds
• Then you hold it for 4 seconds
• Now you breathe out for 4 seconds
• And lastly, you hold for 4 seconds again

This picture shows really well why it is called box breathing:

Imagery and Visualization

Visualize yourself at the race. It will take some of your nervosity as you will feel a little bit like you have already done it. 

The key is to imagine it as detailed as possible, if you want to go one step further, think about the feeling, the smell, and what you will hear there as well. In that way, you include all of your sensory channels.

Furthermore, visualization can enhance muscle memory and boost your self-confidence.

At the end of the day, when you are lying in bed, think about all the little accomplishments from your training session or sessions from that day. With this exercise, you create a collection of all of your training accomplishments which will be in the back of your head when you have a hard training session or feel like you’re hitting a wall during your race.

Goal Setting

Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals provides you with a clear sense of direction and motivation.

The clearer and more specific you write down your goals, the more realistic it becomes to actually fulfill your goals, as you have clear directions as to where you need to put more effort.

Training objectives: Set objectives for each block in your training plan.

Weekly Goals: Set weekly training goals. So you know what you need to work on and improve each week. Your weekly goals should be supportive of your training objectives and your overall season goal.

Positive Reinforcement

Acknowledge your achievements! There is no too small. Celebrate your PRs (personal records) and your milestones. This will help increase your self-belief and your motivation.

Developing Your Weaknesses

Focus on your Weaknesses, not your Strengths.

Don’t neglect your strengths completely, don’t avoid running just because it is one of your strengths, just pay more attention to disciplines that need to be developed more.

Stress Management and Performance Anxiety

It is completely normal to have some pre-race jitters. Even the most advanced athletes have them. But that doesn’t necessarily have to be a bad thing. When you get nervous before your race, your body will release epinephrine (another word for adrenalin) which will get you pumped and ready for your race.

If you are really stressed, it might help to close your eyes, listen to some music, or do some of the breathing exercises that I have presented above. 

And if you are training for your first triathlon, make sure to avoid these mistakes!

Overcoming Adversities

It’s probably best to drop your perfectionism.

I said it.

A lot of athletes out there are perfectionists, but we have to realize that not everything can always go as planned. If we keep our minds open to possible adversities, we will be better prepared to deal with them as they come our way.

We need to be able to adapt. You can rarely go through with your training plan as scheduled.

Most importantly:

Learn from your mistakes! Adversities will come! But the best thing you can do is learn from them.

Trial and Error is the best way of learning. If a workout didn’t go well, adapt it and do it better next time.

Balancing Athletics and Life

It’s not easy to balance sports with personal life. Training for a triathlon or any other athletic event can be very time-consuming.

Make sure you have people around you who support you and your goals.

They should understand that you might not be able to spend as much time with them as you used to due to your increased training load.

They should also understand that you might not want to go out on the weekend because you have a long ride or run planned. 

Or you might be on a strict meal plan that you want to take seriously, and your friends and family should also understand that going out to eat might not align with your current goals and that’s okay. Times will change again.

Working for yourself and your goals is a really good thing. And if somebody doesn’t understand that, then maybe it might be best to stop spending time with them overall.

It’s really important to schedule rest times also! At the end of each block, you should take a few days to recover from the previous block to be able to start into the next fresh and recovered. 

There are a lot of different strategies on which you can build your training plan. But no matter what choice you make, there should be enough room for rest!

Common Questions About Mental Training

What is the difference between motivation and drive in sports?

Motivation is the initial spark that gets you started, while drive is the internal force that keeps you going even when motivation fades.

How can positive self-talk benefit athletes?

Positive self-talk can boost an athlete’s confidence, motivation, and overall performance by changing their mindset and self-perception.

What’s the role of mindfulness and meditation in an athlete’s routine?

Mindfulness and meditation help athletes stay present, manage stress, and enhance concentration, improving their overall performance.

How can I set effective goals for my athletic pursuits?

Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals provides a clear direction and motivation, helping you achieve your objectives.

How can athletes balance their sports commitments with their personal lives?

Balancing sports and personal life requires support from those around you, understanding that there might be times when training takes priority. It also involves scheduling rest periods and making time for recovery.

Wrapping up

• Mental Training for athletes is the Key to Athletic Success: High-performance athletes share a common trait—an unwavering belief in their abilities. They are convinced that they will succeed, and this mindset is crucial to their achievements. If you identify with this attitude, you’re on the right track. But if you’re uncertain, remember that mental training can transform you into one of those successful athletes.
• The Power of Dreams and Drive: Every remarkable journey begins with a dream. Your dream is the starting point for achieving your peak performance. However, dreams alone are not enough. It’s your drive and determination that will take you there. Mental training lays the foundation for athletic success, far beyond mere motivation.
• Positive Self-Talk and Affirmations: The words you use can significantly impact your athletic performance. Positive self-talk and affirmations are powerful tools. If you constantly tell yourself you’re not good enough, your mind will believe it. On the other hand, affirmations, used regularly, can boost your confidence, motivation, and performance.
•  Mindfulness, Meditation, and Mental Clarity: It’s easy to become overwhelmed in your hectic athletic life. Mindfulness and meditation can help you gain clarity. These practices reduce stress, and anxiety, and enhance concentration, ultimately contributing to peak performance.
• Breathing Techniques for Stress Management: Controlled breathing can help relieve anxiety and stress. Breathing exercises can keep you focused and ready to tackle the challenge ahead.
• Visualization for Success: Visualization is a potent mental technique. Visualize yourself succeeding in your sport in vivid detail, involving all your senses. This practice can enhance muscle memory and boost self-confidence. Collecting your daily accomplishments can provide a powerful reservoir of motivation during challenging training sessions or races.