Nervous About Your First Race? Pro Triathlete Renee Baker Is Here to Help
The week leading into a major race I start to get nervous. But for me, nerves are good! It means the race is important to you and you have something to achieve. But harnessing this nervous energy into a positive is important; otherwise any anxiety can undo your race.
Here are some of the things that help me chill out and focus my energy where it is needed most: on my swim, bike and run!
My mental preparation starts weeks out. Building up the sleep credit is essential. I know the night before a race I don’t sleep much at all. All those nerves that build up before a big race mean I will be tossing and turning all night. So, a few nights prior to the race I make sure I turn out the lights extra early and forget to set the alarm clock!
2. CHAT WITH THE COACH
I make sure I have an opportunity to talk to my coach the night before the race. We set goals each race and we visualize these together. My coach is my biggest believer, so speaking to him gives me the confidence boost and the rev up I need to get out there and perform.
3. LISTEN TO MUSIC
On race day, I will listen to my favourite music before the race. This blocks out all the hype and buzz momentarily and you can really become focused. I have an eclectic range that I like to listen to. People laugh when they see what tracks I choose to listen to pre-race—but it works for me! I am a Pandora fan with my favourite tracks are from Riverdance radio!
4. VISUALIZE THE RACE
This means going through the race from start to finish in your head—from the start to transition and the finish line. The benefit of visualizing the race is twofold: it will help ensure you have all the equipment and gear you need AND it will put you in the right mindset to do well. If you have already won the race in your head, you are more likely to do well when it the big day comes.
5. ONE-MINUTE MEDITATION
At the start line with a few minutes to go I will close my eyes and take a minute to focus on what needs to be done. I take a few deep breaths and become present in that moment: forgetting about everyone around me, anything that happened that morning, the day before or over the last few weeks. The only thing that matters at that moment is the race and what I will do to do my very best.
Some people take along inspirational photos, put together a playlist to help them relax, or learn yoga and breathing techniques to help them feel calm. Some people need to be active to relax, others need to be still and calm.
Alcohol. You don't want to overdo it on alcohol the night before a race, as it risks dehydration, headaches, and (the horror!) even sleeping through the start time.
Rates of moderate to severe anxiety continue to be much higher than the 2019 average for screeners of every race/ethnicity. The proportion of people scoring with moderate to severe symptoms of anxiety was highest among Native American or American Indian screeners in 2020 (84%).
If you are like most runners, you often fight anxiety and nervousness before races. Part of that anxiety is simply that in any race, you are putting yourself to a test in which you might triumph … or not.
Your natural fight-or-flight instincts kick in when you're anticipating the start. According to Gonzalez, anxiety comes from the unknown: “Prior to a competition, we have an idea of what we might be able to do, but it's still uncertain—because you have to show up and still be able to do it.”
Focus on the positive and fun aspects of the pending event. Recognize that worry can lead you only to focus on the scary aspects, but remind yourself of the positive aspects as well. Strike a balance! Remind yourself that the physical sensations you feel when anxious are harmless.
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