5 tips to manage discomfort, handle challenging moments and maintain control on race day

Big races and challenges inevitably mean facing moments where things get tough. But despite what social media may have you believe, real resilience isn't just about being 'tough', or 'grinding' your way through a situation or event.

So here's 5 tips to navigate discomfort, manage challenging moments and maintain control successfully on race day. 👇

1. Learn how to listen to your body 👂
👉 This is pretty simple. Leave the ego at home, race to the conditions, and your ability, and execute your best performance. This can mean many things... not getting drawn into a race, descending a hill faster than your ability allows, not trying to stick to pace targets in hot weather, or taking time to put on more layers regardless of what others may be doing If it's cold and wet. You do you, back yourself, and trust your instincts. 🧠

2. Learn to respond not react 🤔
👉 Our appraisal of a situation as a challenge is based on the perceived demand of the stressor, versus our perceived ability to handle the situation. This is why we train and practice, to build quiet confidence, and remove some of the unknowns. Recceing a route or bike course is one way of doing this. Likewise, if you haven't practiced changing an inner tube, used your tubeless repair kit, or put your goggles back on in open water, now is the time to practice. Having a plan is great, but having a plan to handle the situations that may arise is even better, giving you the ability to maintain control. This may be as easy as ensuring you have the right kit in transition, or in your bag/back pocket if the weather turns. Be prepared 🦁

3. Create distance and perspective 👁️
👉 Similar to the above, making decisions and retaining control in the heat of the moment can be difficult. Before reacting, quitting, becoming angry or frustrated if something doesn't go to plan, take a deep breath and stay calm, removing emotion from the moment. Quitting may be easy in the moment, but will you may regret the decision tomorrow. Zoom out, remember why you are taking part, why you set yourself the challenge, the hard work and sacrifices you and those around you have made, and the opportunity ahead of you. All is not lost if you get a puncture, or your stomach feels rough, how we feel in races can change fast.
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4. Change your inner voice to 3rd person 🗣️
👉 Whenever we face fear or anxiety, our natural inclination is to tell ourselves to ignore the pain or to relax when nerves have taken over. And more often than not, that attempt to command ourselves to change backfires. We all know this. When has ever telling someone to relax or calm down ever worked?
If you can flip the script, and talk to yourself about the positive steps you're taking to tackle a situation, you can retain some control. I will do 'x', I will try 'x'. For some, having positive mantras work or a ritual can help. 😌

5. Soften your gaze and shift your attention 💭
👉 Pressure and stress forces our mind to narrow, paying attention to the threat or discomfort. Similar to above, sometimes distracting ourselves in the moment can stop our mind running through all the hard things we're facing. Softening our gaze into short small goals to keep us moving towards the finish is one way to shift the focus of the whole into bite sized chunks. We can also then positively reward ourselves with each step taken. 🙌

Remember, when it comes to racing, on a given day, everyone is facing the same challenge and will come across the same struggles. It is understanding how you navigate those struggles that will lead you to the best performance. 👊

Good luck to everyone racing and all our athletes pursuing their goals over the coming weeks and months at IRONMAN, Outlaw, Deca, LEJOG, various Ultras and Marathons 👏