10 Hacks To Calm Your Race Day Nerves | Triathlon Tips For Beginners
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- Опубликовано: 22 июл 2024
- Nerves before your triathlon are inevitable, but it's how you deal with these nerves that can make a big difference to your race performance. In this video, Heather gives her top 10 hacks to calm your race day nerves.
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Race day nerves are thought of as negative but if the event means enough to you then they’re inevitable. We feel nervous when our mind senses that something significant is about to happen so it sends signals to the body that trigger the fight or flight response.
The response is part of the autonomic nervous system. It's the sympathetic branch and the adrenal-cortisol system that regulate the fight or flight reaction. This system was essential in primitive man, when they sensed danger the brain would send out signals for the body to be ready to fight or flee by sending blood and therefore oxygen to the muscles in preparation and taking it away from organs such as the stomach that don’t require it. Hence why you’d struggle to digest a big meal whilst nervous.
As a response to hormones being released, you’ll notice certain symptoms such as increased perspiration, sweaty palms and an increased heart rate increase. Some people will feel nauseous and some will even be physically sick with nerves. Importantly though, you’ll feel more alert which is a sign your body is ready to deal with what your brain is telling it is coming up.
These feelings might all have negative connotations but it is how we choose to label nerves and what we associate them with. For example, an increased heart rate is really helpful at the start of a race as you need the increased blood flow to get your muscles ready to work.
It’s also worth noting that we will all have different responses and feelings to nerves but it’s how we deal with those that will affect our actual performance. So, here are our 10 hacks to calm your race day nerves...
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Does music calm you down or get you excited? Let us know in the comments below 👇
I would say calm me but the word that springs to my mind is focus. Because I'm in my bubble I'm much less affected by what's happening outside and it also helps inside, it prevents "what if..." kind of thoughts from happening, hard to describe.
Letting out a big roar helps
These are better then my method of pretending Im not nervous while it eats me up inside.
I completed my first Olympuc Tri this weekend. It went better than I hoped and the reason was I followed everything you just talked about. Made a list, checked it twice (ok three or four times) drove to the venue early so I could slowly and quietly organise my kit and warm up. I also had a race plan to make sure my pacing (via heart rate) wad right. This all let me enjoy the whole experience so much. Thanks GTN.
Hi Richard, Great to hear you had a brilliant first experience. Hopefully many more to come!
I use the 4-7-8 breathing technique. It only takes about a minute and calms me down right away and is breathing you can do standing and anywhere anytime so really nice when you are in line before the start.
Love the hair Heather, very beautiful.
I totalled up all of the miles that I had run and ridden in preparation for the race to remind myself that the distance I had left was way less than the work that I already put in.
Nervousness is just another form of being excited.-G. Romero
I usually can’t sleep before a race (whether running or cycling) and I can’t find a solution yet... in my first half marathon, I was only able to sleep, if you can call it that, for 20 minutes...
5:25 Oooops....
1 comment
Go where,oh thats easy i be done quick that way