Mental Techniques for Peak Performance

Many a great athlete has spoken about peak performance being a state of mind as well as a physical state. One need only look at the phenomenon of “choking” to see how important mental fitness is to athletic performance. The principal reason an athlete chokes under pressure is that he allows self-doubt to creep into his mind and affect his execution of the physical activity.

Experiencing self-doubt or letting the mind wander for even an instant can greatly hinder performance. While choking is a phenomenon associated with sports requiring precise motor skills, even an endurance athlete can choke under pressure! When an endurance athlete suffers from self-doubt or an unfocused mind, he is vulnerable to “cracking” under pressure. In an endurance event, pressure comes not in the form of set point or a crucial free throw, but of increases in intensity or length that push the envelope of pain tolerance.

Our basic nature as human beings is to seek pleasure and avoid pain. While it is true that exercise, even intense exercise, provides satisfaction in a variety of physical and emotional ways, there is also an undeniable element of pain. The pleasure and satisfaction derived from pushing the body through an intense effort is only available when coupled with the security of knowing it will end in the near future! When you begin your race or your workout happy, excited and motivated, you will adapt and thrive under any challenges you are presented with. If any negativity exists, it will most certainly “come out in the wash” when the effort becomes intense.

Nervousness and apprehension in your mind can easily be transformed into resolve and focus with a well-chosen message. Emphasize the joy and satisfaction that comes from striving for maximum effort. Understand the necessity of keeping the mind focused in the present instead of wandering. Catch yourself when your mind wanders (“I can’t wait till that beer at the finish”) and bring it back to the present with a positive statement that elicits emotion (“here I am on the verge of competitive breakthrough, just like Michael Jordan in the championship game. I’m at mile 21 holding a great pace and it’s going to be a great battle to the finish with this guy next to me.”).

While this is easier said than done, especially when you are suffering, you can facilitate this ideal confident mental state with drills that connect mind and body. Focus on your breathing, counting your breaths 1-4 and then repeat. Or count your arm strokes, pedal revolutions or footstrikes. Focus on an element of your technique, such as making smooth pedal circles, applying pressure around the entire revolution. Practice this ability at all workouts, even for periods of time during recovery sessions where you typically let the mind wander.

You can experience personal breakthroughs by pushing past previous limitations and maintaining focus and composure under the most difficult circumstances. When you train yourself mentally as well as physically for hard workouts or races, you will experience the true essence of peak performance.

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Posted: September 20, 2004