The Pain Cave

danap

I've heard about it, but never been there.  I've never wanted to look for it, but since I joined EN, I think I'm going to find it fast.  My fear is once I get there, I won't make myself go in. 

On Monday I'll start my EN program, and because I am new to long-course I still have so much to learn.  As I embark upon this journey, I realize the mental aspect is just as important as the physical. 

My question for all of you is:  any tips on not letting my brain get the best of me?  In the past when it starts to get a little uncomfortable, I back off.  I'm afraid I don't have the mental foritiude to push through, and I'd like to change that!!

I should also say my goal is to finish (Honu 70.3 as my first) healthy and strong.  I have no desires to be on a podium (ever); for me triathlon is a great tool to staying healthy!!

Thanks in advance for any insights!!

Dana

 

 

 

Paul Hough

It's more about discomfort than pain. There is a real difference. As Coach Troy says on his spinervals tapes..."you want to stop, but you don't have to". So when you are in real discomfort...keep telling yourself that you can continue...you can make it. Be like Chrissie and embrace it.

ejbeach01

Thank the triathlon gods that you did not ask this on slowtwitch. I think HTFU would be as gentle as they got.

having said that...the mental game is really a journey you must take alone.

For some of us it is easy to put ourselves into a bad place and stay there. On a good day I love it. I swam in school, then powerlifted...I loved feeling sore and knowing I really pushed hard.
On bad days it is a bit tougher and that is when you need to be mentally strong. Just like race day. Are you willing and able to put yourself into the world of discomfort and pain...and are you willing to keep yourself there in the name of improvement.

It isn't everyones schtick.

jburbatt

I think you need to accept that if you are going to do long-course you're likely going to be in pain, especially if you're planning on doing an IM. Pushing through the discomfort/pain/agony and realizing that the work part isn't necessarily "fun" (ha, at least not at the beginning!) the fun part is the accomplishment at the end. Unlike shorter distances, you're going to have to learn to work on the mental aspect cause that's a long time to be out there just you and the brain churning away. You have to learn how to control the "this is not fun, I should stop" thoughts and start channeling the "this is tough, look how good I'm doing" feelings. IMO, this is the hardest thing about long-course and you have to mentally train for it.

There's a book out there called The Triathletes Guide to Mental Training. I didn't 100% like how the book was setup, but I did like the ancedotes and suggestions that are scattered throughout the book by pros. One ENer (can't remember who- Matt Sullivan?) had as their signature something that Chrissie Wellington told another racer during a race, I believe it was along the lines of "Get your shit together, everyone suffers on race day." It's something that I think of frequently, cause it's so true, everyone suffers, it's those that prepare for it best and break through that do the best.

Nemo Brauch

Al and Linda to the courtesy phone! :-)

Everyone is a little different, but most have found that practicing positive self talk is an essential element to success in this sort of thing. I've always been pretty good about that positive dialogue during an interval or race ("you've got this, great job, you are strong and getting stronger") but where I've learned the most here in EN is the value of positive self talk BEFORE you even swing your leg over the bike. Getting the negative thoughts out of my head before I start and approaching the workout with a healthy attitude has become a pretty big key for me.

Many folks use is breaking the interval down into maneagble pieces. If it's a 15 min set, I break it up into 3 sets of 5 minutes. I can get my head around doing "this" for 5 minutes. That also usually helps me pace a little better too.

I also tend to make promises to myself. "Just keep pushing to the top of the hill, I'll let you recover on the way back down" or "Finish this interval strong and I'll let you have an extra piece of chocolate for dessert tonight". I almost never actually pay out these bets, but somehow I've not gotten smart enough to figure that out in the middle of the race or workout!

ironmtngrl

Ultimately the satisfaction in an accomplishment depends on how much you overcame to get there. The sense of accomplishment is addictive and keeps us pushing for more... Finishing Honu 70.3 sounds like a wonderful goal. Welcome!!

Nemo Brauch

Oh- and one more that I learned through someone in EN recently AND used during my FTP earlier this week. The problem with giving up is it becomes easier and easier to do the more you do it. It's a slippery slope. Knowing that giving up now is going to lead you to bad habits is a good "stick" to add to the carrots of more chocolate :-)

PS- As folks have said- nothing should really be "painful". Challenging Work yes, pain- no. If you are truely feeling pain, something is wrong and you need to stop and fix it- espeicially if it's just during a workout.

mattsull

Seems like there's definitely something in you that is striving for more than just staying fit. I don't think you would have signed up for Honu and I don't think you'd be in EN if there weren't. There are a whole lot of other races that are less challenging and there are easier triathlon training options. Yet, here you are. Overcoming your fear of pushing yourself beyond what you thought possible is a great motivator right there! These victories don't always come in large packages like a HIM or an IM. I find a huge sense of satisfaction when I complete one very difficult workout like I did this morning. That's what essentially drives me as well as having some clear cut goals. It feeds on itself.

 

graham_m_dunn

"Baby steps" ... you come up to the line of discomfort, edge a little past, hold it as long as you can, then ease off. Then you realize you didn't die, and how awesome you feel afterwards (mentally, if not physically)... Wash, Rinse, repeat.

It's like eating an elephant: one forkful at a time.

Positive, lasting change is a continual series of small incremental gains.

 

Matt Samojeden

Dana, As you see in the great answers above from the team – there is no one approach that works for all in all situations. If there was a silver built then this would be easy and people like us that like a challenge would go find something else hard to do. 

I Agree with Jennifer that “The Triathletes Guide to Mental Training” is usefull . It provides multiple approaches/tools to deal with the times when it gets hard. You need to find what works best for you in what situations or stages of a race.  

 

I echo the value and power of positive mental self talk and imagery. AL T is one of the best at this. 

 

I also feel I have a lot to learn in this key disciple in our sport. I am finding that like most things – you get better with practice.  Going to a difficult point and not quitting the workout and coming out the other side makes it a bit easier to go a little deeper the next time. Good luck with the journey!!!

Al Truscott

Posted By Graham Dunn on 06 Jan 2011 03:24 PM

"Baby steps" ... you come up to the line of discomfort, edge a little past, hold it as long as you can, then ease off. Then you realize you didn't die, and how awesome you feel afterwards (mentally, if not physically)... Wash, Rinse, repeat.

It's like eating an elephant: one forkful at a time.

Positive, lasting change is a continual series of small incremental gains.

 

Dana, this is what I wanted to say also. Just as you should not expect to be at your peak fitness the first week into serious training, you should not expect to be at peak mental intensity right out of the chute. There's no need to jump into the deep end and flail and drown if you don't know how to swim. Walk down the steps into the shallow end and follow the instructor's (our coaches') lead.

You will be doing bike and run testing to whatever limit of intensity you are able, for starters. Then, the workouts will NOT ask you to EXCEED that level of work. Just be able to approach it 2-3 days a week. The consistency of tackling the workouts, and testing your limits each day, will train your brain and teach you that you can handle the work.

If/when you get to a point where you want to consistently tear at the envelope every day, then, yeah, there are some mental tricks to stay focused and positive. But for now, I'd say just do what you feel capable of in the testing, and then trust you won't be asked to dig any deeper than that during your workouts. Just keep repeating it.

@ Graham - very well said, succinct and true: "Positive, lasting change is a continual series of small incremental gains."

danap

WOW...some great advice here.....thank you all so much for your thoughts.

In the interest of full disclosure, I naively signed up for Honu.....after several glasses of wine and a little bit of peer pressure. Several folks on my local tri team do the race and I thought it'd be fun to spend some time in Hawaii.

That said, I am committed to working the program. I think more than anything I lack the confidence, and I know that will come as I progress through the training.
So my plan: read the book, HTFU, get my shit together, take baby steps while practicing positive self-talk, and reward myself for accomplishments!!!

Thanks again!!
Dana

jburbatt

Positive self-talk is key. So much easier to stop when you are telling yourself how hard it is vs. telling yourself how awesome you are doing. During races you usually have plenty of spectators telling you how great you are doing and while it's easy to dismiss these words of encouragement DON'T! The things you are attempting to do are impressive and you are doing well, and internalizing them and beliving what people are saying, even if they don't know you, is huge for the mental game.