Sport Psychology Workshop

Sport Psychology Workshop John Coumbe-Lilley, PhD, CC-AASP Arin Weidner, Master of Science and Education Cand. Maldron Hotel, Cardiff Lane, Dublin Wednesday June 24, 2015 Piranha Triathlon Club. Dublin 2015. 1

Agenda Introductions Club Profile What Does My Profile Mean? How Can I Use This Profile? How Can I Get Started? Wrap-up Piranha Triathlon Club. Dublin 2015. 2

Percentage Scores Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015 100 90 80 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 3

Percentage Scores 100 90 80 70 60 50 40 30 20 10 0 1. I realize that attitude is a choice. 2. I choose an attitude that is mostly positive. 3. I view my sport as an opportunity to compete against myself and learn from my successes and failures. 4. I pursue excellence, not perfection, and realize that I, my coaches, teammates, officials, and others are not perfect. 5. I maintain balance and perspective between my sport and the rest of my life. Basic 6. Preparatory I respect my Performance sport, the other participants, coaches, officials, Attitude Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Piranha Triathlon Club. Dublin 2015. 4

Percentage Scores Motivation 100 90 80 70 60 50 40 30 20 10 0 7. I am aware of the rewards and benefits that I expect to experience through my sports participation. 8. I am able to persist through difficult tasks and difficult times, even when these rewards and benefits are not immediately forthcoming. 9. I realize that many of the benefits come from my participation, not the outcome. Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 5

Percentage Scores 100 90 80 70 60 50 40 30 20 10 0 Goals 10. I set long term and short-term goals that are realistic, measurable, and time-oriented. 11. I am aware of my current performance level and have developed specific, detailed plans for attaining my goals. 12. I am committed to my goals and carrying out the daily demands of my training program. Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 6

Percentage Scores 100 90 80 70 60 50 40 30 20 10 0 People 13. I realize that I am part of a larger system that includes my family, friends, teammates, coaches and others. 14. When appropriate, I communicate my thoughts, feelings, and needs to these people and listen to them as well. 15. I have learned effective skills for dealing with conflict, difficult opponents, and other people when they are negative or oppositional. Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 7

DEGREE OF SELF- AWARENESS DEGREE OF CONTROL DEGREE OF DESIRE Pos + DEGREE OF EFFORT DEGREE OF PERSISTENCE PERCEPTION Performance Expectations DEGREE OF DIRECTION DEGREE OF PROCESS ORIENTATION Neg - DEGREE OF COMMITMENT Piranha Triathlon Club. Dublin 2015. 8

Percentage Scores Self Talk Imagery 100 90 80 70 60 50 40 30 20 10 0 16. I maintain my self-confidence during difficult times with realistic, positive self-talk. 17. I talk to myself the way I would talk to my own best friend. 18. I use self-talk to regulate thoughts, feelings and behaviors during competition. 19. I prepare myself for competition by imagining myself performing well in competition. 20. I create and use mental images that are detailed, specific, and realistic. 21. I use mental imagery during competition to prepare for action and recover from errors and poor performances. Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 9

PRIOR EXP SELF TALK IMAGERY LEARNING FROM OTHERS BELIEFS Pos + Performance Expectations SOCIAL SUPPORT PHYSICAL RESPONSES Neg - IMAGERY SELF TALK Piranha Triathlon Club. Dublin 2015. 10

Percentage Scores Anxiety 100 90 80 70 60 50 40 30 20 10 0 22. I accept anxiety as part of sport. 23. I realize that some degree of anxiety can help me perform well. 24. I know how to reduce anxiety when it becomes too strong, without losing my intensity. Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 11

Percentage Scores Emotions 100 90 80 70 60 50 40 30 20 10 0 25. I accept strong emotions such as excitement, anger, and disappointment as part of the sport experience. 26. I am able to use these emotions such as excitement Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 12

Percentage Scores Concentration 100 90 80 70 60 50 40 30 20 10 0 27. I know what I must pay attention to during each game or sport situation. 28. During competition, I am able to maintain focus and resist distractions, whether they come from the environment or from within myself. 29. In competition, I am able to regain my focus when I lose concentration. 30. I have learned how to play in the here and now, without regard to either past or future events. Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Club. Dublin 2015. 13

Periodization of Mental Skills Themes Preseason Early season Mid-season End of season Self motivation Concentration Imagery Leadership Imagery Self-reflection Self-confidence Self-motivation Imagery Concentration Communication Self-reflection Selfconfidence Selfmotivation Selfconfidence Concentration Positive mood Piranha Triathlon Club. Dublin 2015. 14

Periodization of Mental Skills Themes Mental Strategic Technical Physical Preseason Basic and Preparatory Pacing Form, posture Base strength Early season Basic Preparatory Performance Pacing Pursuit Power mechanics Mid-season Preparatory and Performance Pacing Protect Preserve Maintenance End of season Performance Pacing Power mechanics Speed Endurance Speed Piranha Triathlon Club. Dublin 2015. 15

Okay John, that s grand. Now what? Piranha Triathlon Club. Dublin 2015. 16

Sport Psychology Workshop Discipline: Swimming John Coumbe-Lilley, PhD, CC-AASP Arin Weidner, Master of Science and Education Cand. Maldron Hotel, Cardiff Lane, Dublin Wednesday July 1, 2015 Piranha Triathlon Club. Dublin 2015. 17

Agenda 1. Introduction 2. Recap Week 1 3. Mental Toughness Mindset (MTM) 4. Physical Activation and Readiness (PAR) 5. Emotional & Mental Activation and Readiness (EMAR) 6. Putting It Altogether (PIA) 7. Discussion INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 18

Percentage Scores Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015 100 90 80 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 19

DEGREE OF SELF- AWARENESS DEGREE OF CONTROL DEGREE OF DESIRE DEGREE OF EFFORT Pos + DEGREE OF PERSISTENCE DEGREE OF DIRECTION PERCEPTION Performance Expectations DEGREE OF PROCESS ORIENTATION DEGREE OF COMMITMENT Neg - INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 20

What Are We Preparing For? Triathlon Ireland 2014 Sprint Champs Alcatraz Triathlon, USA INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 21

Goal Setting Backwards CONSISTENT PERFORMANCE AT A EVENTS CONSISTENT PERFORMANCES AT B EVENTS ABLE TO COMPETE BY SELF WITH MINIMUM SUPPORT TOP PERFORMANCE AT C EVENTS QUALITY DAILY TRAINING INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 22

Range of Mindsets FINISHER S MINDSET PACER S MINDSET RACER S MINDSET COMPETITOR S MINDSET OH FECK IT! MINDSET I LL DO WHAT I HAVE TO DO TO FINISH THIS RACE I M GOING FOR A PERSONAL BEST IN THIS RACE TOP 10 FINISH IS MY GOAL FOR THIS RACE I AM GOING FOR PODIUM IN MY AGE GROUP I LL DO THE BEST I CAN DO GIVEN WHAT S HAPPENED NO STANDARD EXPECTATION PERSONAL STANDARD EXPECTATION PERSONAL AND GROUP STANDARD EXPECTATION PERSONAL, GROUP AND SITUATION EXPECTATIONS RELEASED FROM EXPECTATION, STANDARDS AND COMPARISON INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 23

Cultivating Mental Toughness Ask yourself Why do I do triathlon? 5x What do I mean when I say I work hard What is my training goal? Let s do one! INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 24

Exercise Think about your next swim session Write down the focus of the session. Note down: 1. What you want to accomplish by the end of the session 2. Two ways you can accomplish your goal INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 25

Exercise Think about your next swim session Write down the focus of the session. Note down: 1. What you want to accomplish by the end of the session 2. Two ways you can accomplish your goal INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 26

Exercise Preparation Routine PRE TRAINING POST TRAINING SLEEPING INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 27

DEGREE OF SELF- AWARENESS DEGREE OF CONTROL DEGREE OF DESIRE DEGREE OF EFFORT Pos + DEGREE OF PERSISTENCE DEGREE OF DIRECTION PERCEPTION Performance Expectations DEGREE OF PROCESS ORIENTATION DEGREE OF COMMITMENT Neg - INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 28

PAR Progressive Muscular Relaxation Self-regulation Physical control Physical activation Maintain sense of readiness Helps to move from over arousal to controlled state Pre-training; standing start Ratio Breathing Regulates significant exertion Rapid function Useful in heightened states Works well in pauses Use in real time: many situations INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 29

EMAR Focus on a swimming skill e.g. Sighting e.g. Breathing e.g. Drafting Focus directs attention and energy toward your goal and away from pressure. INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 30

TONIGHT S FOCUS PIAT? Jones at al. (2007) INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 31

Process Leads Improvement Pre- Training Process Training Process Post Training Process INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 32

Checklist Pre-training routine Training focus Post training routine Goals Effort Readiness Focus Better bedtime Piranha Triathlon Club. Dublin 2015. 33

Sport Psychology Workshop Discipline: Cycling Controlling the Drift Maintaining the Power John Coumbe-Lilley, PhD, CC-AASP Arin Weidner, Master of Science and Education Cand. Maldron Hotel, Cardiff Lane, Dublin Wednesday July 1, 2015 Piranha Triathlon Club. Dublin 2015. 34

Agenda 1. Introduction 2. Recap Week 1&2 3. Mental Toughness Mindset (MTM) 4. Emotional & Mental Activation and Readiness (EMAR) 5. Putting It Altogether (PIA) 6. Discussion INTRO W1R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 35

Features Using: Integrated mental toughness strategies Visualization strategies Blocking the Drift INTRO W1R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 36

Percentage Scores Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015 100 90 80 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance INTRO W1R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 37

Range of Mindsets FINISHER S MINDSET PACER S MINDSET RACER S MINDSET COMPETITOR S MINDSET OH FECK IT! MINDSET I LL DO WHAT I HAVE TO DO TO FINISH THIS RACE I M GOING FOR A PERSONAL BEST IN THIS RACE TOP 10 FINISH IS MY GOAL FOR THIS RACE I AM GOING FOR PODIUM IN MY AGE GROUP I LL DO THE BEST I CAN DO GIVEN WHAT S HAPPENED NO STANDARD EXPECTATION PERSONAL STANDARD EXPECTATION PERSONAL AND GROUP STANDARD EXPECTATION PERSONAL, GROUP AND SITUATION EXPECTATIONS RELEASED FROM EXPECTATION, STANDARDS AND COMPARISON INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 38

Integrated Mental Skills Strategies 1. Motivation Know why you do what you do 2. Attitude it s our choice 3. Set a training session goal 4. Have 2 ways to achieve your goal 5. Use PARS to control high energy or cool down 6. Use EMARS to regulate mind and mood 7. Concentrate on skill acquisition in swim training INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 39

Checklist Pre-training routine Training focus Post training routine Goals Effort Readiness Focus Better bedtime INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 40

T1 INTO THE BIKE INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 41

T1 INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 42

4 Components of Mental Toughness How much you willing accept the demands made on you Challenge Commitment How much you give to what you do because you want to give to it Confidence Control How strongly you believe you can do it How much influence you feel you have on your own performance INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 43

BLOCKING THE DRIFT INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 44

Distance Perception Mediates Effort Research shows knowledge of specific distance moderates pacing. Max pace no bonking On the day POSSIBILITIES PERCEPTION (+) POWER (-) No bonking pace Preparatory experiences Research shows belief you have not achieved your goal can push you 1% harder. Belief is a choice. INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 45

Integrated EMAR Strategies Associative Strategies: Aware and Cueing Energy Intensity Motivational Instructional INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 46

Integrated EMAR Strategies Associative Strategies in Competition Attend to the task and increase speed Do a physical systems check Focuses mental attention on to the task at hand Diassociative Strategies in Competition Attend away from pain Can decrease feelings of fatigue Better for newbies and individuals not used to the load Continuum shifting as needed INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 47

VISUALIZING INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 48

Quick Guide To Visualization Two Principles Controllability Vividness Focus Metaphor Landmark Personal video Cue integration Sensory Tools Vision course ahead Smell air quality Taste sweat/drink Sound wheels whirring Touch feet, bum, hands, head INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Ciub. Dublin 2015. 49

Visualizing Through Land Marking INTRO W2R MTM EMAR PIAT DISC.

Chicago ITU INTRO W2R MTM EMAR PIAT DISC.

Marking Process 1. Get the T1, Bike and T2 course map 2. Note the key features 3. Identify landmarks; critical moments e.g. turns, narrows, acceleration/deceleration moments 4. Source still images of landmarks and course surfaces 5. Build visual library 6. Concentrate on key details 7. Watch; detail; recall out loud and check accuracy 8. Prepare to race between landmarks INTRO W2R MTM EMAR PIAT DISC.

Course Map INTRO W2R MTM EMAR PIAT DISC.

Big Landmark

Knowing Transition TRANSITION AREA

Picturing the Route

Dublin City Triathlon 2015 Phoenix Park 2014 https://www.flickr.com/photos/fotod2h/959225 4281/in/album-72157635230242726/ INTRO W2R MTM EMAR PIAT DISC.

Landmarking Resources Google Maps Flickr, Instagram, Triathlon Ireland Self Source Visit course in person Walk or bike and take a camera Shoot intervals with land mark features Put 10 shots on an automatic 3 second timed PowerPoint (See Phil!) INTRO W2R MTM EMAR PIAT DISC.

PIAT Transitions Pre-Comp 12 10 8 6 Intensity Volume Competition 4 2 0 W 1 W 2 W 3 W 4 W 5 W 6 W 7 W 8 W 9 W 10 W 11 W 12 INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 59

Phases of Mental Skills Themes Phase 1 Phase 2 Phase 3 Phase 4 Competition Self Evaluation Goal setting Visualization Association Cueing Self Evaluation Racing Mindset Routine Goal setting Cueing Goal setting Competitive Mindset Routine PAR Cueing PAR Cueing Routine Competitive mindset Piranha Triathlon Club. Dublin 2015. 60

Sport Psychology Workshop Discipline: Run Finishing with Energy, Power and Aggression John Coumbe-Lilley, PhD, CC-AASP Arin Weidner, Master of Science and Education Cand. Maldron Hotel, Cardiff Lane, Dublin Wednesday July 1, 2015 Piranha Triathlon Club. Dublin 2015. 61

Agenda 1. Introduction 2. Recap Week 1, 2 & 3 3. Mental Toughness Mindset (MTM) 4. Emotional & Mental Activation and Readiness (EMAR) 5. Putting It Altogether (PIA) 6. Discussion INTRO W1R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 62

Percentage Scores Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015 100 90 80 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance INTRO W1R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 63

Range of Mindsets FINISHER S MINDSET PACER S MINDSET RACER S MINDSET COMPETITOR S MINDSET OH FECK IT! MINDSET I LL DO WHAT I HAVE TO DO TO FINISH THIS RACE I M GOING FOR A PERSONAL BEST IN THIS RACE TOP 10 FINISH IS MY GOAL FOR THIS RACE I AM GOING FOR PODIUM IN MY AGE GROUP I LL DO THE BEST I CAN DO GIVEN WHAT S HAPPENED NO STANDARD EXPECTATION PERSONAL STANDARD EXPECTATION PERSONAL AND GROUP STANDARD EXPECTATION PERSONAL, GROUP AND SITUATION EXPECTATIONS RELEASED FROM EXPECTATION, STANDARDS AND COMPARISON INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 64

Integrated Mental Skills Strategies 1. Motivation Know why you do what you do 2. Attitude it s our choice 3. Set a training session goal 4. Have 2 ways to achieve your goal 5. Use PARS to control high energy or cool down 6. Use EMARS to regulate mind and mood 7. Concentrate on skill acquisition in swim training INTRO W2R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 65

Checklist Pre-training routine Training focus Post training routine Goals Effort Readiness Focus Better bedtime INTRO W2R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 66

Distance Perception Mediates Effort Research shows knowledge of specific distance moderates pacing. Max pace no bonking On the day POSSIBILITIES PERCEPTION (+) POWER (-) No bonking pace Preparatory experiences Research shows belief you have not achieved your goal can push you 1% harder. Belief is a choice. INTRO W3R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 67

Integrated EMAR Strategies Associative Strategies in Competition Attend to the task and increase speed Do a physical systems check Focuses mental attention on to the task at hand Diassociative Strategies in Competition Attend away from pain Can decrease feelings of fatigue Better for newbies and individuals not used to the load Continuum shifting as needed INTRO W3R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 68

4 Components of Mental Toughness How much you willing accept the demands made on you Challenge Commitment How much you give to what you do because you want to give to it Confidence Control How strongly you believe you can do it How much influence you feel you have on your own performance INTRO W3R EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 69

THE RUN Piranha Triathlon Club. Dublin 2015. 70

T2 INTRO W4 EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 71

MENTAL GAME PLAN PREPARE SWIM T1 BIKE T2 RUN RECOVER READINESS PERFORMANCE PERFORMANCE PERFORMANCE PERFORMANCE PERFORMANCE SHIFT FOCUS Physical Mental Technical Cognitive Goal Physical Relaxation Goal Checklistautomaticity Visualization Landmarking Cueing Goal Checklistautomaticity Goal Self-talk Energy concentration Re-evaluation Focus on wellbeing Adaptive Reserve The degree to which we can accommodate and perform as change inevitably occurs INTRO W3R WK4 EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 72

MENTAL GAME PLAN: Goal Setting PREPARE SWIM T1 BIKE T2 RUN RECOVER Outcome Goal: Top 10 in age group Performance Goal Run: 7:50 mile pace Process Goal Features: 1. Forward lean (posture) 2. High stride rate (cadence) 3. Wheel (strike-recovery cycle) PERFORMANCE Goal Checklistautomaticity PERFORMANCE Goal Self-talk Energy concentration SHIFT FOCUS Re-evaluation Focus on wellbeing INTRO W3R WK4 EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 73

MENTAL GAME PLAN: Goal Setting PREPARE SWIM T1 BIKE T2 RUN RECOVER Checklist Bike leg exit T2 Entry-adapt-exit Adapt-Run leg entry PERFORMANCE Goal Checklistautomaticity PERFORMANCE Goal Self-talk Energy concentration SHIFT FOCUS Re-evaluation Focus on wellbeing Strategic decision-making Adaptive reserve check INTRO W3R WK4 EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 74

Self-Talk and Types of Self-Talk Self-talk is any statement or thought about self. Appropriate self-talk helps one focus on the present and keeps one s mind from wandering. Types of self-talk: Positive (motivational) Negative Instructional INTRO W3R WK4 EMAR PIAT DISC.

Components of Self-Talk Categories of positive self-talk Psych-up (power) Confidence (I can make it) Instruction (focus on technique) Anxiety control (calm down) INTRO W3R WK4 EMAR PIAT DISC.

Components of Self-Talk (continued) Categories of negative self-talk Worry (I m wrong again) Disengagement (I can t keep going) Somatic fatigue (I m tired) Neutral self-talk category: Irrelevant thoughts (what will I do later tonight?) INTRO W3R WK4 EMAR PIAT DISC.

Six Rules for Creating Effective Self-Talk Keep phrases short and specific. Use the first person and present tense. Construct positive phrases. Say your phrases with meaning and attention. Speak kindly to yourself. Repeat phrases often. INTRO W3R WK4 EMAR PIAT DISC.

Types of Aggression Source: Silva (1980) Assertive behaviour 1. No intent to harm 2. Legitimate force 3. Unusual effort and energy expenditure Hostile aggression 1. Intent to harm 2. Goal to harm 3. Unusual effort and energy expenditure Instrumental aggression 1. Intent to harm 2. Goal to win 3. No anger INTRO W3R WK4 EMAR PIAT DISC.

MENTAL GAME PLAN: Goal Setting RUN Start SHIFTING ATTENTIONAL FOCUS Finish START Systems check Form Adaptation Adopted Mindset EARLY Self-talk 1 Activate aggression EARLY MIDDLE Self-talk 2 MIDDLE Systems check Form Adaptation Self-talk 3 Mindset check LATE MIDDLE Systems check Form Self-talk 4 FINISH Automatic form and function Self-talk 5 No thinking. Only finishing INTRO W3R WK4 EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 80

Putting It All Together PREPARE SWIM T1 BIKE T2 RUN RECOVER READINESS QUALITY DAILY TRAINING QUALITY WEEKLY TRAINING QUALITY MONTHLY TRAINING PLANNING GOALS Outcome Performance Process INTRO W3R WK4 EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 81

Competition Schedule 12 10 C Race B Race A Race 8 6 Intensity Volume Competition 4 PREPARATION PREPARATION PREPARATION PREPARATION 2 0 W 1 W 2 W 3 W 4 W 5 W 6 W 7 W 8 W 9 W 10 W 11 W 12 INTRO W2R MTM EMAR PIAT DISC. Piranha Triathlon Club. Dublin 2015. 82

Thank you for having us! Please contact us at: Arin weidner: arinweidner@gmail.com John Coumbe-Lilley: jclchicago@yahoo.com Go Tri! Piranha Triathlon Club. Dublin 2015. 83