When you’re in a triathlon, it’s natural for your intensity to go up and for you to feel nervous. If you want to perform your best, you have to take active steps to get your intensity back to its prime level. There are several simple techniques you can use to help you get your intensity back under control.
Deep Breathing
The most basic way to lower your intensity is to take control of your breathing again by focusing on taking slow, deep breaths. Deep breathing ensures that you get enough oxygen so your body can function well. By getting more oxygen into your body, you will relax, feel better, and you will have a greater sense of control. This increased comfort will increase your confidence, calm you, and improve your focus. Deep breathing should be a big part of your pre-race routine and during the three legs of the triathlon. If you focus on taking deep breaths regularly throughout your race, you ensure that your body is relaxed and comfortable, and you’re focused on something that will help you have your best triathlon you can.
Muscle Relaxation
The most common sign of overintensity is muscle tension. This is the most crippling physical symptom because if your muscles are tight and stiff, you won’t be able to swim, ride, or run your best. Similar to deep breathing, muscle relaxation is beneficial because it allows you to regain control of your body and to make you feel more comfortable physically. It also offers the same mental and emotional advantages as does deep breathing. There are two muscle relaxation techniques you can use to relax your muscles.
Passive relaxation involves focusing on tense muscles and allowing them to relax. Take a deep breath and feel your muscles relaxing as you exhale. Active relaxation is used when your body is very tense and you can’t relax your muscles with passive relaxation. Instead of trying to relax your muscles, tighten them more, then release them. Active relaxation typically involves tightening and relaxing different muscle groups. When you feel tension in a part of your body, tighten those muscles for five seconds, then relax them. Take a deep breath, then repeat. As you go through the active relaxation, focus on the differences between tension and relaxation and be aware of how you are able to induce a greater feeling of relaxation.
Process Focus
One of the primary causes of overintensity is focusing on the outcome of the triathlon. If you’re worried about how you will perform, you’re bound to get nervous. To reduce the anxiety caused by an outcome focus, redirect your focus onto the process. Ask yourself, what do I need to do to have a good race? This process focus can include paying attention to pace, hydration, nutrition, or technique. Or it might involve focusing on mental skills such as positive thinking or the psych-down strategies I am currently describing. You can also shift your focus onto your breathing which will take your mind off of the outcome and will directly relax your body by providing more oxygen to your system.
Smile
The last technique for lowering intensity is one of the strangest and most effective I’ve ever come across: Smile! As we grow up, we become conditioned to the positive effects of smiling. In other words, we learn that when we smile, it means we’re happy and life is good. Second, brain research has found that when we smile, it releases brain chemicals called endorphines which have an actual physiologically relaxing effect. When you are feeling too intense, simply hold a smile on your face. In a short time, you will feel yourself relaxing and feeling better.
