Category Archives: stretch

Training – Controlling Emotion and Thought

Race season is starting, you’re getting “geared” up, maybe a little anxious or nervous, maybe a little excited. Perhaps you are WAY nervous and excited, especially if this is your first race, not knowing what to expect. Before I go on let me tell you to expect to have fun.

This an appropriate excerpt for this time of year as your body has adapted to training and your mind wonders about the race. It’s an excerpt from Timothy Noakes’, The Lore Of Running.” If you’ve ever read or browsed the book you know it is a THOROUGH book on everything running.

Controlling Emotion
It is well documented in psychology texts that there are seven basic emotions: joy, sadness, anger, love, fear, shame, and surprise. Other emotions are regarded as combinations of these basic seven. The emotions you feel in any situation and how you respond to them will depend on four factors: your basic personality, how much control you have over your emotions, your emotional reactivity, and your flexibility. Control of these emotions is achieved by controlling the thoughts that cause them.

Renowned sport psychologist Thomas Tutko, formerly a professor of psychology at San Jose State University, has developed a technique to identify a person’s emotional profile and to indicate how that person will react according to seven separate psychological traits—desire, assertiveness, sensitivity, tension control, confidence, personal accountability, and self-discipline (Tutko and Tosi 1976).

1. Desire is the measure of your intent to be the best or to do your best. Those with low desire express an “I don’t care” attitude; those with high levels of desire are perfectionists. Both extremes are problematic, but it is the perfectionist who is more likely to persist in sport. Because perfectionists set goals that are unattainable, they live with a constant anxiety. Since they never achieve their goals, they are never content with their performances. To overcome this, perfectionists need to reassess their (unrealistic) goals and to realize that they are the cause of their anxiety. In turn, they need to focus on short-term goals, not the final results.

2. Assertiveness is the measure of the extent to which you believe you can influence the outcome of what you do. Those with low assertiveness are easily intimidated. They feel inadequate when someone else succeeds at their expense and they tend to support underdogs. Those with high assertiveness are known as killers. They frequently see sport participation as a “savage battle rather than an enjoyable challenge” (Tutko and Tosi 1976, page 68). Such activity is usually defensive since it is a front to protect a low self-esteem and the fear of being threatened or humiliated.

3. Sensitivity is the ability to enjoy sport without becoming overly disturbed at the outcome. Those with low sensitivity are known as stonewallers. Nothing can influence how they respond to any situation. In contrast, the supersensitive respond inappropriately and consider each failure, however slight, as a personal affront. The supersensitive must learn to separate the event from the emotional response that each evokes. Consequently, they are the most in need of training in emotional control.

4. Tension control is the measure of your ability to remain calm and focused under stress. Those with poor tension control are the nervous wrecks. They are unable to control their physical responses to stress. Because their motor function is impaired, they become relatively ineffective in sports that require high degrees of motor coordination. Those with excellent control are known as icebergs. Excessive tension control is detrimental if it prevents athletes from taking risks, from enjoying their participation, or from undertaking efforts to improve.

5. Confidence is the measure of your belief in your ability. Those with little confidence are insecure. Those with too much confidence are cocky. People are cocky either because they use bravado to cover an inner lack of confidence or because they truly believe that they are so talented that they need not work to achieve success.

6. Personal accountability is the measure of the extent to which you accept personal responsibility for your actions. Those with low personal accountability tend to hide behind alibis. Those with high personal accountability act as if “sports means always having to say I am sorry” (Tutko and Tosi 1976, page 84). Like the perfectionists, they feel guilty for everything except a perfect result.

7. Self-discipline is the measure of your willingness to develop and to persist with a personal game plan. Those with low self-discipline are known as the chaotics since they are unable to stick with any plan. Those with high self-discipline are known as the lemmings since their mental rigidity prevents them from changing their plans.

By grasping the extent to which each of us expresses these different traits, we gain a better understanding of our personal foibles and, in turn, learn how best to control our specific personalities in the heat of competition.

Controlling Thought
The thoughts we experience in sport are influenced by our concept of or attitude toward our opponents and ourselves. Attitudes are collections of thoughts and emotions that we have concerning others and ourselves, and these attitudes help determine the emotions we feel at any time. This can best be exemplified by returning to our previous example. The arrival of another athlete at your shoulder 10 km from the end of the Olympic marathon could stimulate two possible lines of thought that would result in quite different outcomes in the race. Clearly, the athlete who thinks, “This year I really thought I had it. I have worked so hard and now I have blown it. I really am a loser . . .” will drop off the pace and fall back. However, there is a far greater chance of success for the athlete who thinks, “Well, here she is. The woman they call the best marathon runner ever. And she has only been able to catch me after 32 km. I will just tuck in behind the about-to-become ex-number one, let her do the work for a change, and see if I can break her later. After all, my 10-km time is as good as hers, and in a close finish I have the crowds behind me as they always back the upstart.”

The difference between a strong or weak belief system is determined by your self-concept (what you believe about yourself), which is, in turn, established by your record of past performances, your body image (what you honestly believe you can achieve in sport), and the attitude that the significant people in your life (such as your parents, partner, friends, and coaches) have toward you and your participation in sport. The self-concept can be further divided into what you really think about yourself (your real self) and what you would like to be (your ideal self).

How the significant others in your life influence your performance can be shown by extending the imaginary example a little further. Had you fallen off the pace in the last 10 km of the Olympic marathon, your coach or other important person in your life might have said the following to you, “You really were awful. We were sure you had it sewn up and then you let that overrated athlete beat you. How could you?”

This type of verbal abuse is likely to stimulate one of the following responses: “He is right. I really am a loser. I will never win a major marathon,” or, “No, he is wrong. I ran my heart out. But he couldn’t know. Now I am more determined than ever to show them what I can do.” (A third response may be to rid yourself of any persons who could be stupid enough to express themselves in that way.)

Our next step must be to analyze the self-concept and to discover how it is possible to improve those areas in which there may be specific weaknesses.”

Improve Your Time Trials Results

This was sent to me in email and I thought I would pass it along. I’ve done this cycling time trial several times and it’s really cool doing it at Lowes Motor Speedway.

How Will You Improve Your 2008 Time Trials Results?

If you’re time trialing as well as you ever thought possible, or
you know all there is to know about time trialing, stop and delete
this e-mail. For the rest of us, you must be at the Time Trial
Seminar @ Lowe’s Motor Speedway, February 9, 2008 – 1:00 – 5:00

Okay, so Saturday afternoons is the time when you ride your bike with
your buddies. So consider this, in a few short months, you’ll be back
on the track riding until you’re about ready to drop. The information
you learn at the TT Seminar could make the difference between an okay
and a GREAT Time Trial season. What’s it going to be for you? Come
learn how to improve your time trialing, or just do another bike ride
with your buddies?

Lowe’s Motor Speedway Media Center

February 9, 2008 – 1:00 – 5:00 p.m.

$25.00 adults – $12.50 under 18 and collegiate

Preregister click here > ActiveZach

Don’t get left out. Seminar limited to 150 people.

If not sold out – $35.00 at the door for everyone

Some of the topics that be will covered:

How to make sure your TT is a success

Do’s & Don’ts on the track

Buying speed – Items that will get you the most speed for the

How to focus on your TT & Lap counting techniques

Drink & Food for Basic Training

Basic set-up of your road bike – How to improve your position for a

How to identify your weakness and set up a TT self vs. formal
training program

Do’s/Don’ts on food and hydration types and use of sports

TT bike/rider position optimization

Pre-race prep and warm-up for 10 mile & 40k TT events

Wind Tunnel Testing – What is it & what can it do for cyclists?

Learn From the Best

Chad Andrews – Per4mance Training

Andy Applegate – Velosports Performance Center

Mike Giraud – A2 Wind Tunnel

Bruce Guild – Cool Breeze Cyclery

Jim O’Brien – The Right Gear

The Speedway Media Center is located in the infield of the track,
behind the Sunoco gas pumps and the Winners Circle. Doors open at
noon and the seminar starts promptly at 1:00 pm

Pre-register click here > ActiveZach