A simple phrase can change everything

I was recently listening to a new podcast called "The Endurance Exchange," which is in part hosted by a good friend of mine, Oli Lockyer, and his co-host, Joe Cant. Both men are extremely accomplished Triathletes, and their podcast is certainly worth a listen for anyone either in, or looking to get into, the sport.

In a recent episode, the discussion centered around a debrief of the Ironman Bolton race, which both men had competed in. At one point in the show, Joe mentioned "Having a little saying that I will put in my head," and in this case, it was "Show them what you are made of." This struck a chord with me as, throughout my sporting life, it is always something I have used in various ways. From phrases to watching videos before competing, I always had some sort of new theme in my head for the day. Interestingly, he goes a step further to say he was almost embarrassed by sharing this.

For me, this strategy is far from embarrassing! In fact, it is a great tool that almost any athlete should adopt regardless of the sport they are playing. The phrase or theme itself may vary depending on the sport; however, the concept and process of having something to help you stay on track and in the mindset you want does not. As an athlete, anything that can help you get the very last drop out of your performance is a positive thing to keep in your arsenal. That can be a phrase, a video, a song, or even a simple thought!

Having a phrase in your head, often referred to as a mantra, can significantly benefit endurance sports through several psychological mechanisms. Firstly, repeating a mantra helps maintain focus on the task at hand, reducing the likelihood of distraction. This is crucial in endurance sports where maintaining consistent effort over long periods is essential.

Secondly, a well-chosen phrase can provide continuous positive reinforcement. Phrases like "I am strong" or "Keep going" can boost self-confidence and reinforce the belief that you can overcome fatigue and challenges. Mantras can also help in managing stress and anxiety by providing a mental anchor, which is particularly helpful in high-pressure situations such as races or competitions.

Moreover, repeating a phrase can help establish a rhythm or cadence, useful for maintaining a steady pace in activities like running, cycling, or swimming. Mantras can also help distract from physical discomfort and pain by shifting attention away from pain signals and towards a more positive and controlled mental state.

Mark Cavendish shows a great example of this in the Tour De France as he uses a song from his daughter, the phrase “Bibidi Bobidi Boo” becomes his mantra for his epic record breaking stage win.

During long or particularly grueling sessions, a mantra can serve as a source of motivation, reminding athletes of their goals and the reasons behind their efforts, thereby sustaining their drive to keep going. Overall, having a phrase in your head acts as a mental tool that supports endurance by enhancing psychological resilience, focus, and motivation.

So, don't be embarrassed by using a mantra; embrace it as a powerful tool in your athletic toolkit. Whether it's "Show them what you are made of" or another phrase that resonates with you, having that mental anchor can make all the difference in achieving your personal best.

And of course, give the boys a follow and a listen!