Greetings, All!
Back by popular demand for the Fall Triathlon comes "Developing an Open-Water Mentality: Practical Tools for Open-Water Swimming Success", a clinic presented by myself and Pro Triathlete and Coach Liz Baugher.
Discussion will include tips and tricks for your best, most consistent swimming outside of the pool, how to gain a mental edge on the competition, and just how to get through this challenging discipline successfully.
Beginners through Ironman participants welcome!
Registration is available both on-site and online. Pre-registration is recommended.
Register online here and payments can be made via the paypal button in the sidebar.
Questions? contact adrienne.langelier@gmail.com.
Wednesday, July 17, 2013
Wednesday, May 22, 2013
New Website!
After 6 successful months in my new office, I am pleased to announce that I have an official home on the web.
For information about services, how to schedule an appt., and about me, feel free to check out:
www.langelierspc.org
I plan on updating and adding things often, so check back often!
For information about services, how to schedule an appt., and about me, feel free to check out:
www.langelierspc.org
I plan on updating and adding things often, so check back often!
Saturday, May 11, 2013
Guest Post: Balancing Your Fitness Goals
The following post is from Michelle Pino of New York. She is based at a spa called Skana and is a lifestyle and wellness enthusiast. May is National Physical Fitness and Sports Month (no wonder I like May so much!) and May 12 starts National Women's Health Week. Effective goal setting is a common session and workshop topic of mine, and it is always helpful to hear another's input on the subject. This is truly a post for everyone today.
Michelle will cover some basic goal-setting principles for both athlete s and non athletes alike and discuss the use of a modified" Vision Board"-a widely used, fun, and effective way to visualize and plan a roadmap to success.
The month of May is a great
time to get motivated. Most people are
unaware that May is the host to National Physical Fitness & Sports Month,
as well as National Women’s Health Week, which kicks off on Mother’s Day. The warm weather is finally here to stay, so
get outside and get moving!
Balance is an important
part of being successful at any health-related endeavor, whether the goal is
improving health or losing weight. However, how can this balance be created in
the bigger picture? People already know that dieting isn't sustainable. Diets
might produce short-term weight loss, but they only force the body into
starvation mode in the long run, resulting in more fat gain.
This means that the conventionally excessive diet and exercise plan just
doesn't work well. It spurs some people to waste untold hours at the gym
without getting the results they expect. Meanwhile, others never get started
because the prospect of fitness seems too intimidating. In truth, exercise has
to be optimized, and it shouldn't be excessive. Below is a look at how you can
develop a balanced exercise plan.
Organizing Your Fitness Goals
Many people envision an
overwhelming pile of impossible goals and checklists when they imagine
balancing an exercise plan. Inspiration is what's needed to overcome this
feeling, and an inspiration board is an ideal way to develop a plan and keep
track of goals and achievements. Whether simple or detailed, an inspiration
board can bring ideas, thoughts and dreams out into the open. Ultimately, this
results in better-organized thoughts and a focus on the target.
How to Make an Inspiration Board
This process shouldn't be
boring. First, look for words, items and pictures that make you want to improve
your health. You can look online, in magazines and at recipes for a start.
Carefully study the images you find, then figure out how they're connected.
Recognize their similarities and relate them to the fitness goals you've
brainstormed.
Choosing Your Focus
Now you're ready to make an
anchor point for your journey. An example of this could be a picture of a
friend that suffered from cancer and made you want to improve your health. This
picture will become a motivator that helps keep you on track toward a healthier
life when you're feeling less motivated. Arrange the main items and images on
your board so that they surround your anchor point. To create a feeling of
connection throughout the board, take away items that don't fit. Finally, it's
time to inspect your board for anything that doesn't match your goals, whether
they're general or specific.
Put this board in a spot where you'll see it every day. This way, your creation will always remind you of why you're getting fit, driving you and giving you a sense of responsibility in the process. As you work toward your goals, you can continue to put new items, pictures and words on your inspiration board. For example, you can post your weight loss and measurements there. However, there are no limits to what you can use there, so just make sure you always enjoy using this board.
Photo Credits:
Smoothie recipe from Bar10der
Purple athletic tank from athleta: Athleta
New York golf course from turning stone resort: Atunyote
Running on road from Flickr: Running
Pink golf ball from Flickr: Golf ball
Michelle can be reached at pinomichm@gmail.com.
Friday, May 3, 2013
Life Lessons Wrapped in Sport
Today I was inspired to revise and re-post perhaps one of the more cathartic (at least in my little bubble of a world) blogs I've ever written. Why rehash something I've already done, you ask? To be honest, I was partially inspired by a good friend of mine at breakfast today, Richard T., that some ideas are worth repeating. Maybe I just need to revisit for myself as I get ready to start some new projects and re-visit some I put on the shelf are important to me.
In this ongoing process that is life, below are some reflections that I posted toward the end of 2012. I'm encouraged that I feel the same way today reading them as I did writing them then.. Take them as you will and enjoy:
Never, ever count yourself out. Stay in the game regardless of how bad things seem at the time. Difficult times are here to make us stronger, not break us down should we choose to see it that way. We are stronger than we think we are.
Try something new. Do something for the first time. Surprise yourself.
Be solution focused vs. focusing on the problem.
When in doubt, reach out.
Related, get uncomfortable from time to time. Become familiarly comfortable with getting out of your comfort zone. Every seasoned veteran in sport or other profession once didn't know what the heck they were doing.
Be your own cheerleader. Accept yourself for who you are and work to be the best at being who you can be. Sure, you'll have bad days here and there, but in the grand scheme it doesn't matter.
If you believe in yourself long enough, it becomes second nature. When you don't feel confident, remind yourself what got you to where you are in the first place.
An emphasis on quality is impeccable. An emphasis on quantity is often overrated. Focus on what you're doing in the immediate. Things get done better and faster that way.
Deliberately stolen from Dr. Rob Bell: "Find small ways to improve on what you're already doing, but make it better".
When in doubt, reach out (yes I said that twice). Sure, some people in this world may just plain suck, but good people exist. Surround yourself with supportive people and those who make you feel good.
This one I've been working hard on...An athlete is who I am-being an athlete it has garnered much so far, but it doesnot define me as a person. The whole is different than the sum of its parts.
So if you're still reading by now, I'll leave you with that little slice of gibberish disguised as insight-or the other way around. Remember life is a process. What maxims do you live by?
Stay the course.
In this ongoing process that is life, below are some reflections that I posted toward the end of 2012. I'm encouraged that I feel the same way today reading them as I did writing them then.. Take them as you will and enjoy:
Never, ever count yourself out. Stay in the game regardless of how bad things seem at the time. Difficult times are here to make us stronger, not break us down should we choose to see it that way. We are stronger than we think we are.
Try something new. Do something for the first time. Surprise yourself.
Be solution focused vs. focusing on the problem.
When in doubt, reach out.
Related, get uncomfortable from time to time. Become familiarly comfortable with getting out of your comfort zone. Every seasoned veteran in sport or other profession once didn't know what the heck they were doing.
Be your own cheerleader. Accept yourself for who you are and work to be the best at being who you can be. Sure, you'll have bad days here and there, but in the grand scheme it doesn't matter.
If you believe in yourself long enough, it becomes second nature. When you don't feel confident, remind yourself what got you to where you are in the first place.
An emphasis on quality is impeccable. An emphasis on quantity is often overrated. Focus on what you're doing in the immediate. Things get done better and faster that way.
Deliberately stolen from Dr. Rob Bell: "Find small ways to improve on what you're already doing, but make it better".
When in doubt, reach out (yes I said that twice). Sure, some people in this world may just plain suck, but good people exist. Surround yourself with supportive people and those who make you feel good.
This one I've been working hard on...An athlete is who I am-being an athlete it has garnered much so far, but it doesnot define me as a person. The whole is different than the sum of its parts.
So if you're still reading by now, I'll leave you with that little slice of gibberish disguised as insight-or the other way around. Remember life is a process. What maxims do you live by?
Stay the course.
Sunday, April 28, 2013
Ironman Texas Training Camp
Special thanks goes out to the coaches at Outrival Racing in The Woodlands, TX for having me out for a clinic on the mental aspects of preparing for and completing the 140.6 distance. An attentive and fit audience from all over the state of Texas participated and asked great questions during their "break" in between a long training run and open-water swim session.
Some highlighted topics of the day:
1. Self-Talk-including some of my own "semi-pearls of wisdom"!
2. Race Management: and how to race in the moment within your plan.
3. Realistic positivism-focus on what's going well, or at times just moving.
4.Confidence in training and on race day.
It was a fun hour adjacent to 5/18's race day start at Northshore Park. Photos are courtesy of Corey Oliver. *
Wishing everyone a positive, safe event. Remember to believe in yourself and focus on the task at hand!
Some highlighted topics of the day:
1. Self-Talk-including some of my own "semi-pearls of wisdom"!
2. Race Management: and how to race in the moment within your plan.
3. Realistic positivism-focus on what's going well, or at times just moving.
4.Confidence in training and on race day.
It was a fun hour adjacent to 5/18's race day start at Northshore Park. Photos are courtesy of Corey Oliver. *
 |
| Talking mental toughness, more than likely... |
 |
| "Classwork" for the campers! |
Friday, April 5, 2013
An Open Letter to Coaches
In the wake of the recent incidents at Rutgers and any other preceding case before it that has now been re-exposed in the media, I would like to offer a few points of reflection for any coach out there.It doesn't matter if you work in the grassy fields of the local YMCA on a Tuesday night to the ivory towers of D-I Universities. I write this not intending to point any fingers or offend but to keep the conversation going on how to get the best out of yourself as a coach and subsequently get the best out of your athletes. As I tell clients and clinic attendees all the time: take what you want and use it as best you can.
Dear Coach,
You have one of the greatest jobs in the world and one of the hardest at the same time. In between long hours, late nights, unappreciative fans and parents-you sometimes wonder why you chose to do what you do. But the thought typically fades away quickly when you see the pure joy of accomplishment on your athletes' faces and see the hours and hours of work pay off. It's a grind, but those little moments are worth it.
Sadly, though, those moments seem to be forgotten sometimes and the satisfaction is replaced by frustration. You are in charge of numerous personalities and abilities, after all. Sometimes it seems like you're talking to a brick regarding some of them. Improvement at times can't come fast enough; especially when your job is on the line depending on the outcomes of the season. Sometimes it's magical, sometimes you're at a loss. What can you do?? How do you best approach dealing with administrators, opponents, staff members, and the athlete's underneath you? There is not one best answer, but here are some things I suggest:
First, always be honest with yourself and look within. What do you value as a coach, even more, as a human being? Are you being true to your value system? You don't have to be perfect, but how close are you to being the leader you want to be? When it gets difficult and you're scratching your head looking for answers-why did you get into coaching in the first place?
Trust yourself and those around you. If you don't have a common trust with your staff and supports, you're in for a difficult ride. Surround yourself with people who make you better at what you do. Regardless of experience and credentials-there's always something you can learn from others. The best teams and programs crank out consistent results because the synergy and trust in the organizational structure.
Winning. We all want to win, but sometimes it is taken out of context and put on a greater stage than it needs to be. Find a way to win, but with an element of grace and humility. What does a winner look like? Sound like? Act like? Convey this to your athletes regularly. Perspective is everything.
Model the behavior of confidence and success. Athletes look to you for an example and as a leader. A coaching relationship as a unique and special one. Whether you like it or not, they look to you for guidance. They learn how to win with the guidance of a good coach. Don't fear mistakes, however, because you will make them. Just like practicing a new skill-these mistakes are merely doors opened for learning experiences.
When things get difficult, go awry, or get out of control-be mindful of your emotions. Many a coach has gotten caught up in the "heat of the moment" and has faced consequences. This goes back to looking within and examining yourself-what makes you angry? What is an appropriate way to handle your anger in a way that benefits the team. Emotion is part of sport-it is up to us to manage appropriately. If you mess up, blow it, or fall off the wagon-simply get back on-admit mistakes and strive to find new ways to change responses.
If you're struggling with something or feel out of control-reach out before things actually do get out of control. Again, know your "buttons" and how to handle them.
Take care of yourselves. Don't take your sport or yourself too seriously. Time is precious, but leave some for yourself and your significant others. As Randy Pausch once said-"put your oxygen mask on first".
Again, if you're reading this, you obviously care about your coaching. Hope this finds you on the path to success. Know that success is a process. Know yourself, trust yourself, trust the process.
Adrienne Langelier, MA
Dear Coach,
You have one of the greatest jobs in the world and one of the hardest at the same time. In between long hours, late nights, unappreciative fans and parents-you sometimes wonder why you chose to do what you do. But the thought typically fades away quickly when you see the pure joy of accomplishment on your athletes' faces and see the hours and hours of work pay off. It's a grind, but those little moments are worth it.
Sadly, though, those moments seem to be forgotten sometimes and the satisfaction is replaced by frustration. You are in charge of numerous personalities and abilities, after all. Sometimes it seems like you're talking to a brick regarding some of them. Improvement at times can't come fast enough; especially when your job is on the line depending on the outcomes of the season. Sometimes it's magical, sometimes you're at a loss. What can you do?? How do you best approach dealing with administrators, opponents, staff members, and the athlete's underneath you? There is not one best answer, but here are some things I suggest:
First, always be honest with yourself and look within. What do you value as a coach, even more, as a human being? Are you being true to your value system? You don't have to be perfect, but how close are you to being the leader you want to be? When it gets difficult and you're scratching your head looking for answers-why did you get into coaching in the first place?
Trust yourself and those around you. If you don't have a common trust with your staff and supports, you're in for a difficult ride. Surround yourself with people who make you better at what you do. Regardless of experience and credentials-there's always something you can learn from others. The best teams and programs crank out consistent results because the synergy and trust in the organizational structure.
Winning. We all want to win, but sometimes it is taken out of context and put on a greater stage than it needs to be. Find a way to win, but with an element of grace and humility. What does a winner look like? Sound like? Act like? Convey this to your athletes regularly. Perspective is everything.
Model the behavior of confidence and success. Athletes look to you for an example and as a leader. A coaching relationship as a unique and special one. Whether you like it or not, they look to you for guidance. They learn how to win with the guidance of a good coach. Don't fear mistakes, however, because you will make them. Just like practicing a new skill-these mistakes are merely doors opened for learning experiences.
When things get difficult, go awry, or get out of control-be mindful of your emotions. Many a coach has gotten caught up in the "heat of the moment" and has faced consequences. This goes back to looking within and examining yourself-what makes you angry? What is an appropriate way to handle your anger in a way that benefits the team. Emotion is part of sport-it is up to us to manage appropriately. If you mess up, blow it, or fall off the wagon-simply get back on-admit mistakes and strive to find new ways to change responses.
If you're struggling with something or feel out of control-reach out before things actually do get out of control. Again, know your "buttons" and how to handle them.
Take care of yourselves. Don't take your sport or yourself too seriously. Time is precious, but leave some for yourself and your significant others. As Randy Pausch once said-"put your oxygen mask on first".
Again, if you're reading this, you obviously care about your coaching. Hope this finds you on the path to success. Know that success is a process. Know yourself, trust yourself, trust the process.
Adrienne Langelier, MA
Saturday, March 30, 2013
A Self-Talk Sampler: Running and Swimming
Case Study Subject: Yours Truly; Runner & Triathlete.
Date: 3/20/13
Workouts:
1. 8 miles with cruise intervals on the road (Ironman Texas Run Course; sorry kids, splits are confidential)
2. 1200ish yard Open Water Swim, Lake Windcrest in full-sleeved wet suit.
Today was one of those days where my brain was loud. Usually my mouth is loud, but it's hard to talk out loud in oxygen debt of with your face in water. I have workouts where things upstairs are quiet, sometimes it's more negative or unrelated to the task, sometimes it sounds a bit like today.
My idea to write this up came during the workouts and I thought I'd process and document what was a rather productive training day and use my "notes" for other athletes to potentially use. So if you the reader is interested in a stream of how Adrienne thinks her way through hard training, read on and enjoy. Please don't take my words as a display of oddity or arrogance, it's all about positively directing yourself through a challenging task; and as long as you feel successful-in your own head anyway-there's no real wrong way to go about it. Anyhow, feel free to take what you want from below and leave the rest.
1. Run. Warmup/staying on task/using appropriate run pace
"...Easy there, Honey Badger (yes I will call myself that on occasion!).....the warmup sets up the workout...oh hey, there's the group...nice...this parking lot thing is weird...look at that, nice easy warmup pace...good job...you're gonna have a good workout today....a little tired from yesterday, but I can do it....I'm a good runner...it's just a moderate workout...not too many intervals at all...
*Mile 1 beeps*: "great, A, this is how you warmup, no rushing. Hold in in for your first interval....hey, this song is perfect to warm up to (Black Key's "Gold on the Ceiling')...this is not gonna be super easy...but I can do this pace...I feel strong...wow, that is really cool.....
Intervals: "easy there, A, stay in your pace range...remember the purpose...no more winning my workouts...relax and just feel it....*Recovery interval*..."not too bad...not easy...but I'm right on....breathe, recover...just a handful to go....oh yeah...its ok to be a little tired...I'm a good runner, I love this!
*pace much faster than prescribed during interval 3*...."really? dial it back...it's great you can do that, but not necessary....we're not forcing anything today ...."wow, I'm actually doing this right....I just may be in good shape....this is hard but it feels oddly good....I'm tired but still running well....running tired is ok if you're smart about your other runs....nice....this is a nice lil route, btw....
*Last interval...ok, I am ready to wind this down.....hello lactic acid, it's good to see you...this is how it's supposed to feel....heavy legs....satisfied with numbers of intervals...ok, good.....well managed, A....not perfect, but a good run today....yeah...cooldown time....but where the heck's the water fountain?....Man, I'm getting mentally strong....I can do this"
*Concluding run*"heck yea... good session....I feel like myself....love being myself...no pressure...."
You'll notice considerably more dialogue during the swim. Studies have shown that more self instruction is often needed for mastery of newer or less familiar tasks.
2. Open Water Swim
Start of first loop: "ok let's do this...just like the pool...wow, this ain't too bad...sighting's kinda hard....
...*first straightaway of first loop*...ok....can't see the buoy....crap, tired already (no warmup and took it out too hard, leading to elevated heart rate and breathing)....stop and regroup....why are you stopping...they can see you.......really, you are gonna freak out? Ok...don't panic...I guess this can happen to anyone.... You are the expert...c'mon, you're better than this.....breathe and steady....just adjust....you're doing fine.....see.....there's the buoy....still tired....not sure how many more laps I can do....sight....good.....try the barrel turn...hey there we go....that's right....just stay relaxed....you're doing fine....don't be embarrassed about earlier....dang, can I do the race next weekend?....there's the shore...rest and adjust your plan....use your grace and confidence (two of my go-to power words)
*second lap*".....take it easier...you just blew up a bit...you can recover...feel your stroke....you just didn't have a warmup and your freak out is now over....hey...this isn't too bad...oh yeah....back in control.....still can't see but I'm fine....face down....three strokes....good strokes....sight...breathe....this is all it takes....hey, I'm kind of a beast right now.....you're a beast Langelier!"....look at you....you have like no experience either....who says this has to suck...grace and confidence...yeah....oh look the shore...I'm tired, this suit is tight...but I can manage....this is all about managing.. grace and confidence....just keep it steady and you got this....I want to go around again...this lap is SO different.....wow this is crazy how I turned this around...I CAN do this...this is nuts....feel the water....turn your head just like in the pool.....yes...lap two almost done....let's do it again!!...I so got this....
*last lap* "I'm in control....just relax, reach....feel how smooth that is....now check your bearings...still can't see to well....that's ok...I'm good...slow and smooth...breathe and relax...I just may need to write this up later....feel that stroke....just the right amount of pressure...bend your elbow....stay on course....this was successful....man, I'm glad I did this....good idea Nancy...the difference between the first and last lap is crazy....Done.
There you go. All of us sound different when we talk ourselves through sport-it's all about finding what works and is useful. Notice how I struggled in the first loop of the swim and was able to recover and get rid of the doubt that bum-rushed my head. I knew to immediately troubleshoot any errors I made in order to reset my mind and my technique. The bottom line is that harnessing our thoughts is a simple concept that is underutilized as we just let whatever passes through our mind pass through. Obviously I'm not only a fan of talking to myself in the second-person, but of supportive self-direction.
Date: 3/20/13
Workouts:
1. 8 miles with cruise intervals on the road (Ironman Texas Run Course; sorry kids, splits are confidential)
2. 1200ish yard Open Water Swim, Lake Windcrest in full-sleeved wet suit.
Today was one of those days where my brain was loud. Usually my mouth is loud, but it's hard to talk out loud in oxygen debt of with your face in water. I have workouts where things upstairs are quiet, sometimes it's more negative or unrelated to the task, sometimes it sounds a bit like today.
My idea to write this up came during the workouts and I thought I'd process and document what was a rather productive training day and use my "notes" for other athletes to potentially use. So if you the reader is interested in a stream of how Adrienne thinks her way through hard training, read on and enjoy. Please don't take my words as a display of oddity or arrogance, it's all about positively directing yourself through a challenging task; and as long as you feel successful-in your own head anyway-there's no real wrong way to go about it. Anyhow, feel free to take what you want from below and leave the rest.
1. Run. Warmup/staying on task/using appropriate run pace
"...Easy there, Honey Badger (yes I will call myself that on occasion!).....the warmup sets up the workout...oh hey, there's the group...nice...this parking lot thing is weird...look at that, nice easy warmup pace...good job...you're gonna have a good workout today....a little tired from yesterday, but I can do it....I'm a good runner...it's just a moderate workout...not too many intervals at all...
*Mile 1 beeps*: "great, A, this is how you warmup, no rushing. Hold in in for your first interval....hey, this song is perfect to warm up to (Black Key's "Gold on the Ceiling')...this is not gonna be super easy...but I can do this pace...I feel strong...wow, that is really cool.....
Intervals: "easy there, A, stay in your pace range...remember the purpose...no more winning my workouts...relax and just feel it....*Recovery interval*..."not too bad...not easy...but I'm right on....breathe, recover...just a handful to go....oh yeah...its ok to be a little tired...I'm a good runner, I love this!
*pace much faster than prescribed during interval 3*...."really? dial it back...it's great you can do that, but not necessary....we're not forcing anything today ...."wow, I'm actually doing this right....I just may be in good shape....this is hard but it feels oddly good....I'm tired but still running well....running tired is ok if you're smart about your other runs....nice....this is a nice lil route, btw....
*Last interval...ok, I am ready to wind this down.....hello lactic acid, it's good to see you...this is how it's supposed to feel....heavy legs....satisfied with numbers of intervals...ok, good.....well managed, A....not perfect, but a good run today....yeah...cooldown time....but where the heck's the water fountain?....Man, I'm getting mentally strong....I can do this"
*Concluding run*"heck yea... good session....I feel like myself....love being myself...no pressure...."
You'll notice considerably more dialogue during the swim. Studies have shown that more self instruction is often needed for mastery of newer or less familiar tasks.
2. Open Water Swim
Start of first loop: "ok let's do this...just like the pool...wow, this ain't too bad...sighting's kinda hard....
...*first straightaway of first loop*...ok....can't see the buoy....crap, tired already (no warmup and took it out too hard, leading to elevated heart rate and breathing)....stop and regroup....why are you stopping...they can see you.......really, you are gonna freak out? Ok...don't panic...I guess this can happen to anyone.... You are the expert...c'mon, you're better than this.....breathe and steady....just adjust....you're doing fine.....see.....there's the buoy....still tired....not sure how many more laps I can do....sight....good.....try the barrel turn...hey there we go....that's right....just stay relaxed....you're doing fine....don't be embarrassed about earlier....dang, can I do the race next weekend?....there's the shore...rest and adjust your plan....use your grace and confidence (two of my go-to power words)
*second lap*".....take it easier...you just blew up a bit...you can recover...feel your stroke....you just didn't have a warmup and your freak out is now over....hey...this isn't too bad...oh yeah....back in control.....still can't see but I'm fine....face down....three strokes....good strokes....sight...breathe....this is all it takes....hey, I'm kind of a beast right now.....you're a beast Langelier!"....look at you....you have like no experience either....who says this has to suck...grace and confidence...yeah....oh look the shore...I'm tired, this suit is tight...but I can manage....this is all about managing.. grace and confidence....just keep it steady and you got this....I want to go around again...this lap is SO different.....wow this is crazy how I turned this around...I CAN do this...this is nuts....feel the water....turn your head just like in the pool.....yes...lap two almost done....let's do it again!!...I so got this....
*last lap* "I'm in control....just relax, reach....feel how smooth that is....now check your bearings...still can't see to well....that's ok...I'm good...slow and smooth...breathe and relax...I just may need to write this up later....feel that stroke....just the right amount of pressure...bend your elbow....stay on course....this was successful....man, I'm glad I did this....good idea Nancy...the difference between the first and last lap is crazy....Done.
There you go. All of us sound different when we talk ourselves through sport-it's all about finding what works and is useful. Notice how I struggled in the first loop of the swim and was able to recover and get rid of the doubt that bum-rushed my head. I knew to immediately troubleshoot any errors I made in order to reset my mind and my technique. The bottom line is that harnessing our thoughts is a simple concept that is underutilized as we just let whatever passes through our mind pass through. Obviously I'm not only a fan of talking to myself in the second-person, but of supportive self-direction.
Tuesday, March 26, 2013
Spring Seminar #2: "The Mental Ironman"
As the Spring Endurance Season carries on, I'm happy to announce my second date for an open mental training seminar. Given that Memorial Hermann Ironman Texas is just under eight weeks away, my goal is to provide as much opportunity for triathletes from Greater Houston and surrounding areas to gain valuable tools such as:
- Managing the 140.6-mile course strategically and positively
- Managing "taper madness"
- Visualization and imagery use with a purpose
- Managing life outside of training and racing
- MENTAL TOUGHNESS
- and many more topics; including an open forum format for Q&A
The cost for individual athletes is $20 and there is the option to register on-site or on the link via PayPal on the sidebar. For those attending OutRival Racing's Ironman Camp, this is included in the cost.
Although tentative, the seminar will be held from 10:00-11:00 AM on Sunday, April 14th. Location: Northshore Park in The Woodlands (the IMTX start!).
Contact adrienne.langelier@gmail.com with questions.
Thursday, February 28, 2013
Good Press from The Houston Chronicle
In lieu of the upcoming The Woodlands Marathon and Half Marathon, I had the pleasure of talking with the Houston Chronicle Running Notebook's columnist Roberta MacInnis on some of the psychological aspects of race day. Thank you, Roberta. Enjoy!
Link to article is here.
Link to article is here.
Thursday, February 21, 2013
Mental Skills Seminar Announcement: Open Water Swimming Help
"Developing an Open Water Mentality"
New
to or struggling with anxiety regarding the discipline of open-water swimming?
You are not alone. You’ve done your swim training, now come join us for a very
helpful seminar addressing tips and strategies and how to break through mental
barriers, or just perform more consistently in open water.
Adrienne
Langelier, MA-sport psychology
consultant and triathlete and Liz
Baugher, Professional
Triathlete and coach will be speaking and facilitating discussion.
Date & Location Thursday, March 21st. Northshore
Park Pavillion A (it doesn’t get more realistic thatn that!)
Time: 6:30 PM. We will roughly go 60-90 minutes, depending on
questions, etc.
Cost: $25 per attendee. You can register early for 10% off before
3/18. Go to langeliermomentum.blogspot.com and click on Paypal widget in sidebar. Early registration is encouraged to ensure
seating. Useful handouts and materials
will be included.
Adrienne Langelier, MA LPC is a Woodlands-based sport psychology consultant and
competitive Runner/Triathlete. Adrienne has worked with several area top teams
in Texas and has consulted with olympic-level and professional athletesshe is
also a multi-time qualifier for the Boston Marathon and USAT Age Group National
Championships. She is also a member of the Association for Applied Sport
Psychology (AASP) and holds sponsorships from PowerBar and Brooks.
Liz Baugher is a first-year Professional Triathlete
from Houston, TX specializing in the Olympic and Half distance. She currently
coaches age-group triathletes for OutRival Racing and also helps out with the
Junior Elite team. Liz holds a current USAT Level 1 Coaching
Certifications, as well as USAT Swim Analysis Certified. Her PR in the 1 mile
Open water swim is 20:40, and she is sponsored by TYR, Boundless Nutrition,
Xsics Software, Third Coast Training, and Cobb Cycles.
Monday, February 18, 2013
Review of 'Maggie Vaults Over the Moon' By Grant Overstake
Before I even began Maggie Vaults Over the Moon, I gave author/fellow Brooks ID teammate Grant Overstake my word that I would review his uplifting fictional story of loss, family, meaning-making and of course-track and field.
Per usual I tend to read through a psychological lens. This time I read through an inquisitive one as well as this distance runner knows very little about the discipline of pole-vaulting. All I knew before reading is that it looks both scary and really cool at the same time! I have always secretly admired the grace and grit of a pole vault athlete as well.
In the spirit of not giving too much away, Overstake's tale takes us to the plains of rural Kansas, a town called Grain Valley to be exact, and tells the story of Maggie Steele, an adolescent who loses her brother to a car accident early in the story. Maggie is then faced with the difficulty of helping her father run his farm while simultaneously coping with the loss of her brother and forming her identity and struggling to find her true ambitions and identity.
Overstake's novel takes the reader on an oftentimes emotional 211-page journey of Maggie's senior year of high school as she comes to terms with the loss of her admired (who also happens to be a star football player) brother while trying to find her own identity and passion. The reader gets a glimpse of the isolating effects of loss, family conflict and resolution, and finding your voice through athletics. Throughout the book, we see Maggie retreat to the barn where she is taught pole-vaulting by her brother's voice working through her.
I liked 'Maggie Vaults' central theme of the transformative power of sport; although I have been fortunate to this point to not have experienced such tremendous hardship, I too have found meaning in life by my participation in sports as the protagonist heals through training to be a pole vaulter and forming a new identity as an athlete. While some parts of the story draw more on fantasy-as Maggie's brother Alex "speaks to her" frequently, the central messages from the story ring true in the form of faith, family, risk-taking and the gradual process of what therapists call "restorying" (or changing their personal narrative from negative to positive) their lives. We see a young lady adrift and grieving at the beginning of the book transform to a well-adjusted, bound-for-success young woman. I almost cheered for this fictional character more than once while reading.
Psychologically speaking, the notion of restorying is featured as this young woman struggles to determine her identity and find meaning in adversity. We often see her becoming more open with taking risks (as she became the only female pole vaulter on Grain Valley High's track team), and display good-old-fashioned resilience. I also picked up underpinnings of Elizabeth Kubler-Ross' stages of grief model as Maggie processes from denial to acceptance of her brother's death. One of the most uplifting themes of Overstake's work is that of believing in one's self and going "against the grain" (no pun intended) as the reader watches an "average farm girl" turn into a top athlete through her work ethic and trust in things she didn't understand (and I'm sure wearing Brooks running shoes helped too!).
Despite a considerable fantasy element in Maggie Vaults Over the Moon, the principles and message are solid and clear: life is messy and unpredictable, however we choose whether to be the victim or the victor over circumstance. It appears that Maggie's idea of keeping her brother's memory alive was expressed in her athletic training.
I would recommend this book to any young person interested in an uplifting and slightly sobering story. I did finish this book with a positive feeling. From a professional standpoint this would be a good resource for those coping with loss or difficult circumstances, especially adolescents and young adults. It is clear that Overstake understands the experience of a young person, especially an athlete. Professionals in sport or helping areas-including coaches and teachers- may also be interested in this often-entertaining and easy-read-text. I would also recommend this book to many of my high school athletes in my practice to help provide a clear example of the notion that circumstances are temporary and don't have to define you.
I guess Maggie Vaults Over the Moon is another good example of what can happen if you stay the course.
Overstake, Grant. Maggie Vaults Over the Moon. (2012) GO Team! Enterprises, North Charleston, SC
Per usual I tend to read through a psychological lens. This time I read through an inquisitive one as well as this distance runner knows very little about the discipline of pole-vaulting. All I knew before reading is that it looks both scary and really cool at the same time! I have always secretly admired the grace and grit of a pole vault athlete as well.
In the spirit of not giving too much away, Overstake's tale takes us to the plains of rural Kansas, a town called Grain Valley to be exact, and tells the story of Maggie Steele, an adolescent who loses her brother to a car accident early in the story. Maggie is then faced with the difficulty of helping her father run his farm while simultaneously coping with the loss of her brother and forming her identity and struggling to find her true ambitions and identity.
Overstake's novel takes the reader on an oftentimes emotional 211-page journey of Maggie's senior year of high school as she comes to terms with the loss of her admired (who also happens to be a star football player) brother while trying to find her own identity and passion. The reader gets a glimpse of the isolating effects of loss, family conflict and resolution, and finding your voice through athletics. Throughout the book, we see Maggie retreat to the barn where she is taught pole-vaulting by her brother's voice working through her.
I liked 'Maggie Vaults' central theme of the transformative power of sport; although I have been fortunate to this point to not have experienced such tremendous hardship, I too have found meaning in life by my participation in sports as the protagonist heals through training to be a pole vaulter and forming a new identity as an athlete. While some parts of the story draw more on fantasy-as Maggie's brother Alex "speaks to her" frequently, the central messages from the story ring true in the form of faith, family, risk-taking and the gradual process of what therapists call "restorying" (or changing their personal narrative from negative to positive) their lives. We see a young lady adrift and grieving at the beginning of the book transform to a well-adjusted, bound-for-success young woman. I almost cheered for this fictional character more than once while reading.
Psychologically speaking, the notion of restorying is featured as this young woman struggles to determine her identity and find meaning in adversity. We often see her becoming more open with taking risks (as she became the only female pole vaulter on Grain Valley High's track team), and display good-old-fashioned resilience. I also picked up underpinnings of Elizabeth Kubler-Ross' stages of grief model as Maggie processes from denial to acceptance of her brother's death. One of the most uplifting themes of Overstake's work is that of believing in one's self and going "against the grain" (no pun intended) as the reader watches an "average farm girl" turn into a top athlete through her work ethic and trust in things she didn't understand (and I'm sure wearing Brooks running shoes helped too!).
Despite a considerable fantasy element in Maggie Vaults Over the Moon, the principles and message are solid and clear: life is messy and unpredictable, however we choose whether to be the victim or the victor over circumstance. It appears that Maggie's idea of keeping her brother's memory alive was expressed in her athletic training.
I would recommend this book to any young person interested in an uplifting and slightly sobering story. I did finish this book with a positive feeling. From a professional standpoint this would be a good resource for those coping with loss or difficult circumstances, especially adolescents and young adults. It is clear that Overstake understands the experience of a young person, especially an athlete. Professionals in sport or helping areas-including coaches and teachers- may also be interested in this often-entertaining and easy-read-text. I would also recommend this book to many of my high school athletes in my practice to help provide a clear example of the notion that circumstances are temporary and don't have to define you.
I guess Maggie Vaults Over the Moon is another good example of what can happen if you stay the course.
Overstake, Grant. Maggie Vaults Over the Moon. (2012) GO Team! Enterprises, North Charleston, SC
Tuesday, February 12, 2013
Small Things, Big Effects
This post is as much about managing life a much as it i abouts managing pre-and-between-performance stress. Actually, stress is stress, no matter how you slice it. Today with my students I gave the first half of my lecture on stress and anxiety and it got the wheels turning for this installment. While Chapter 7 focused mostly on major stressors, we'll look at some of the more overlooked ones.
The bottom line is this: stress is a nonspecific reaction to demands placed on the physical and emotional systems.Sometimes it's mostly positive (such as in the case of playing in a championship game, committing to a scholarship), sometimes there's nothing good about it at all (fear of an upcoming event because of possibility of failure). The previous examples are typically what people think of when the dreaded 's-word' comes up. Something typically big, often pressing, and overwhelming. Often, it is the big stuff that puts us over the edge, or "overflows the glass" so to speak. But what if there wasn't the stuff in the periphery? Would it be easier to deal with?
I'm always challenging athletes I work with professionally to monitor their daily stress loads in addition to the demands of training and competing. What are the things that make us feel just-off? A handful of examples that we too-often overlook: our busy schedules, saying 'yes' to things we should say 'no' to, tasks at home, relationships, bills and deadlines, and this one hits close to home for yours truly: electronics. This can be a covert drain on your energy and attention. Yes, I'll admit to a constant attachment to my iPhone and email and have recently realized its detrimental effects not just on my daily routine and mood; but you know it's getting to a new level when you are out on a run or on the bike and you hear the familiar "whoosh" email alert and are tempted to check it-while going 20 mph! Focused on my training ride? Apparently not! There's only so much I and you all can fit in your 'glass' without overflow.
In taking a step back and serving as my own case study, I have decided to make little changes dealing with life's little stressors that contribute to our overall load (or properly termed 'allostatic load') For the time being, I have simply started leaving the phone hidden in the car while working out and silencing at a decent hour on weeknights. Amazingly, the benefits were immediate. I had one of my best swims to date, just because I wasn't thinking of what lies in by gym locker when I finish. Think of it as removing an unwanted ice cube from a full glass. Suddenly there's more space.
I also emphasize these small changes because they are sustainable. Taking back a little more time to refresh and focus completely on what your doing is actually powerful. The other week I read a Facebook post about somebody putting 'quiet time' in their calendars. Great idea! In this fast paced, competitive environment we athletes exist in, it helps to be mindful of the things that tend to set you off on a negative spin, and start lowering your stress load by taking some things that may displace your proverbial "glass".
There are endless possibilities to make life a little easier and more focused. Try and cut out some small things that lead to unnecessary stress and energy cost- chances the effect will be proportionately greater than imagined.
The bottom line is this: stress is a nonspecific reaction to demands placed on the physical and emotional systems.Sometimes it's mostly positive (such as in the case of playing in a championship game, committing to a scholarship), sometimes there's nothing good about it at all (fear of an upcoming event because of possibility of failure). The previous examples are typically what people think of when the dreaded 's-word' comes up. Something typically big, often pressing, and overwhelming. Often, it is the big stuff that puts us over the edge, or "overflows the glass" so to speak. But what if there wasn't the stuff in the periphery? Would it be easier to deal with?
I'm always challenging athletes I work with professionally to monitor their daily stress loads in addition to the demands of training and competing. What are the things that make us feel just-off? A handful of examples that we too-often overlook: our busy schedules, saying 'yes' to things we should say 'no' to, tasks at home, relationships, bills and deadlines, and this one hits close to home for yours truly: electronics. This can be a covert drain on your energy and attention. Yes, I'll admit to a constant attachment to my iPhone and email and have recently realized its detrimental effects not just on my daily routine and mood; but you know it's getting to a new level when you are out on a run or on the bike and you hear the familiar "whoosh" email alert and are tempted to check it-while going 20 mph! Focused on my training ride? Apparently not! There's only so much I and you all can fit in your 'glass' without overflow.
In taking a step back and serving as my own case study, I have decided to make little changes dealing with life's little stressors that contribute to our overall load (or properly termed 'allostatic load') For the time being, I have simply started leaving the phone hidden in the car while working out and silencing at a decent hour on weeknights. Amazingly, the benefits were immediate. I had one of my best swims to date, just because I wasn't thinking of what lies in by gym locker when I finish. Think of it as removing an unwanted ice cube from a full glass. Suddenly there's more space.I also emphasize these small changes because they are sustainable. Taking back a little more time to refresh and focus completely on what your doing is actually powerful. The other week I read a Facebook post about somebody putting 'quiet time' in their calendars. Great idea! In this fast paced, competitive environment we athletes exist in, it helps to be mindful of the things that tend to set you off on a negative spin, and start lowering your stress load by taking some things that may displace your proverbial "glass".
There are endless possibilities to make life a little easier and more focused. Try and cut out some small things that lead to unnecessary stress and energy cost- chances the effect will be proportionately greater than imagined.
Monday, February 4, 2013
Reprocessing Pressure Points
So very often athletes
come into my office telling me that they're feeling "pressure”. Upon hearing
the dreaded and often nebulous 'p' word, I usually promptly ask: "from who
and where is it coming from?". What I still find surprising is that they
struggle to find origins of these negative feelings, at least at first.
Typically, when an athlete seeks outside support, pressure to perform has been
present for an extended period of time and regularly interferes with their
performances and in some cases-their relationships and daily lives.
The good news is, while
there is some stress associated with being an athlete, managing pressure
feelings is a skill that can be learned.
First, an athlete must
search to identify what induces or 'triggers' feeling of pressure. Is it
self-induced, from a coach, parent, significant other? Knowing the source is important. What directions is the pressure coming
from?
Next, what does being
"under pressure" look and feel like to the individual? This response
is different depending on who you ask. Does the athlete fret over mistakes? Are
there exchanges with content of heightened or unrealistic expectations with
others? Are the athlete and/or or coach's standards unrealistic? How does the
stress manifest: inhibited concentration, somatic (bodily), or in general
enjoyment of the sport? How do the feelings of pressure affect mood?
Also, what does the
athlete say to themselves that perpetuates this negative cycle? "Don't
mess up", "I don't know if I can do this", or
"coach/mom/dad will be mad if I don't succeed" are common negative
internalized messages that hinder performance.
Once some possible
triggers and awareness have been identified and sorted out, the athlete can
start to counter these negative thinking patterns. A simple exercise is to
"check in" with their thought patterns during a game or practice with
what their thinking of, and insert a positive message when they usually are
and negative. Use of deep breathing and a few minutes of
relaxation is also recommended, especially before competition and when the
athlete begins to feel most stressed.
Over time and with
practice, these techniques help a great deal with athlete perspective and
creates a greater sense of control of a situation.
Use of the cue ‘Identify, Reframe, Relax’ or related
mantra is often helpful.
Enjoy the process!
Wednesday, January 23, 2013
What Makes a Good Coach?
With Spring sport season upon us, athletes are trying out and gearing up all around the country and the college recruiting process is in full swing for high school upperclassmen. One thing that I discuss very often in my work with athletes of this age group is to be very mindful of what you're looking for in a coach-especially at the next level. While this is not a one-size-fit-all issue. The message is highly important in the long term success in both the athlete's respective sport; perhaps more importantly their lives beyond the field, track, or court.
Below we'll examine some of the recent research and opinion on the aforementioned question.
On the running side, I now have a few years experience and now know what kind of coach I work best with-open, innovative, and somebody I can collaborate with. In the water, however, I need that guidance, direction and being told "no" from time to time when I ask for more rest in between intervals. No pun intended, but I'm trying to be a "sponge" with what limited time I have in the water and learn as much as I can. I was once that 'sponge' when I received my first running schedule leading up to the 2009 Houston Marahon....
So, what makes a good coach? Definitely not a one-size-fits-all question. I’ll attempt here to unpack some of the tools I find helpful based on professional and personal experience; plus some principles from a recent article in the Journal of Sport Psychology in Action (2011).
So, what makes a good coach? Definitely not a one-size-fits-all question. I’ll attempt here to unpack some of the tools I find helpful based on professional and personal experience; plus some principles from a recent article in the Journal of Sport Psychology in Action (2011). When we think of a good coach, the following are often true of him or her….
Below we'll examine some of the recent research and opinion on the aforementioned question.
The importance of a good
coach and their respective attributes is a frequent topic in my professional,
athletic, and personal life (which is perhaps most important). Personally, I have been very fortunate to have
run with a coach since late 2008 and recently gaining some advice for swimming,
as I am entering the sport of Triathlon.
Both coaches are
awesome guys; very knowledgeable and have somewhat different styles (as
different sports obviously call for difference in approaches). And it is
working for me so far. I think I'll continue to become a more physically and
mentally tough athlete by experiencing multiple perspectives.
On the running side, I now have a few years experience and now know what kind of coach I work best with-open, innovative, and somebody I can collaborate with. In the water, however, I need that guidance, direction and being told "no" from time to time when I ask for more rest in between intervals. No pun intended, but I'm trying to be a "sponge" with what limited time I have in the water and learn as much as I can. I was once that 'sponge' when I received my first running schedule leading up to the 2009 Houston Marahon....
So, what makes a good coach? Definitely not a one-size-fits-all question. I’ll attempt here to unpack some of the tools I find helpful based on professional and personal experience; plus some principles from a recent article in the Journal of Sport Psychology in Action (2011).
So, what makes a good coach? Definitely not a one-size-fits-all question. I’ll attempt here to unpack some of the tools I find helpful based on professional and personal experience; plus some principles from a recent article in the Journal of Sport Psychology in Action (2011). When we think of a good coach, the following are often true of him or her….
· Possesses leadership qualities. Perhaps
the most obvious trait-a good coach can utilize both transformational (i.e.
ability to motivate and inspire) and task/skill-focused leadership. Even better
ones know when and where to use exercise these facets.
· Fosters autonomy. Guides the athlete, but
empowers them to think for themselves.
· Knows his or her athletes. As a sport
psychology consultant, I am always advocating for coaches to be as
athlete-centered as possible. Depending on the size of the team or group, this
aspect varies, but coaches who are most in tuned with who their working with
and know their tendencies elicit the most consistent success.
· Communicates clearly. Progress comes faster
from those who best explain clearly the objectives at hand.
· Educates the athlete. I find it highly valuable
when I know the purpose of the workout I'm doing. For head cases like me,
knowing the purpose of why I'm running x:xx pace helps me keep things in
perspective.
· Knows when to push and when to dial an athlete back-and sticks
to it (see communication).
· Brings out the best in their athletes. This
is one of the biggest intangibles, but I can think of a handful I have worked
with who fit that mold.
What are your experiences
coaching either coaching or being coached? What are some of the qualities you
look for? Sometimes it’s all about the ‘fit” in the athletes’ journey.
Source: Watson, J., Cannole, I., & Kadushin, P. (2011). Developing young athletes: A sport psychology based approach to coaching youth sports. Journal of Sport Psychology in Action, 2, 113-122.
Tuesday, January 15, 2013
Pressure: Causes, Effects, and Coping
So very often athletes
come into my office telling me that they're feeling "pressure"-often
it begins as this nebulous feeling where there is no distinctive origin. I
usually spend some amount of time with the athlete to assist in determining
exactly "who and where is it coming from?". What I still find surprising is that they
struggle to find origins of these negative feelings, at least at first.
Typically, when an athlete seeks outside support, pressure to perform has been
present for an extended period of time and regularly interferes with their
performances and in some cases-their relationships and daily lives.
The good news is, while
there is some stress (often of more positive nature) associated with being an
athlete, managing pressure feelings is a skill that can be learned.
First, an athlete must
search to identify what induces or 'triggers' feeling of pressure. Is it
self-induced, from a coach, parent, significant other? Knowing the source is
important. Sometimes the sources are multiple. Sometimes the pressure lies
within the athlete themselves. It’s a tangled web, but it can be worked through
one step at a time.
Next, what does being
"under pressure" look and feel like? This response is different
depending on who you ask. Does the athlete fret over mistakes? Are there
exchanges of heightened or unrealistic expectations with others? Are the athlete
or coach's standards unrealistic? How does the stress manifest: inhibited
concentration, somatic (bodily), or in general enjoyment of the sport? How do
the feelings of pressure affect mood?
Also, what does the
athlete say to themselves that perpetuates this negative cycle? "Don't
mess up", "I don't know if I can do this", or
"coach/mom/dad will be mad if I don't succeed" are common negative
internalized messages that hinder performance.
Once some possible
triggers and awareness have been identified and sorted out, the athlete can
start to counter these negative thinking patterns. A simple exercise is to
"check in" with their thought patterns during a game or practice with
what their thinking of, and insert a positive message when they usually are
and negative. Use of deep breathing and a few minutes of
relaxation is also recommended, especially before competition and when the
athlete begins to feel most stressed.
Over time and with
practice, these techniques can help a great deal with athlete perspective and
creates a greater sense of control of a situation.
Countering pressure is a process, but a process worth undertaking
Tuesday, January 8, 2013
The 2013 BCS Championship and "The Process" of Winning
"There's no mention of titles. Instead his message has been that the way to win a championship is to concentrate on what you're doing today, and build on that tomorrow."
"The scoreboard has nothing to do with the process. Each possession you look across at the opponent and commit yourself to dominate that person....If you can focus on the one possession and wipe out the distractions...then you will be satisfied with the result. "
It's January 8, 2013, and another BCS Football Champion has been crowned. It comes to little surprise to many that the team on top is the often-polarizing Alabama Crimson Tide. Love them or hate them (let's face it, there's little middle ground here), one things that stands out in comparison to other programs is Head Coach Nick Saban's constant emphasis on "The Process".
The above quotes illustrate what Saban means when he refers to "The Process". Championships are won one step at a time. Sport is often gritty, unpolished, and repetitive. In reality it is not the glamorous show that we see on national television. Consistent success is usually not flashy. In between competitions, there are thousands of moments where an athlete works out, makes mistakes, takes lessons from mistakes, eats, sleeps, and so on. Not to mention the mental conditioning that happens in addition to the physical work involved. Consistent success comes not from perfection, but attention to detail and taking a here-and-(only)-now approach.
In an interesting article published late last year in Sports Illustrated, author Andy Staples presents an inside look at Nick Saban's famously brusque persona and his attention on working every detail in the process of becoming a champion. He brought in experts to help the program, such as nutritionists and a also mental training coach so his athletes could feed their bodies and minds. "They were to learn how to eat differently; they were taught how to think differently", according to Staples. The importance of adding these aspects is that they are important on a day-day basis, not just on the big stage.
In my practice, I often have athletes I work with set process goals; often on a daily basis. When the focus is on the immediate and controllable, the results will take care of themselves. To be successful in sports and life, it really does come down to what you do on a daily basis. Are you focusing on the things that will make you successful that day? Again, regardless of the public's opinion of the program and the results of the game. The Crimson Tide football program provides a good model of what happens with a steady emphasis on the task at hand. May we all learn to attend to "The Process" a little more in our training and lives in general.
One thing an athlete can incorporate immediately is to begin to shift their focus from winning, and perhaps more importantly-what 'not to do', to a commitment on focusing on what 'to do'. It comes down to those thousands of moments in between competition where winning takes place. And it often isn't flashy-but the results can be.
"The scoreboard has nothing to do with the process. Each possession you look across at the opponent and commit yourself to dominate that person....If you can focus on the one possession and wipe out the distractions...then you will be satisfied with the result. "
It's January 8, 2013, and another BCS Football Champion has been crowned. It comes to little surprise to many that the team on top is the often-polarizing Alabama Crimson Tide. Love them or hate them (let's face it, there's little middle ground here), one things that stands out in comparison to other programs is Head Coach Nick Saban's constant emphasis on "The Process".
The above quotes illustrate what Saban means when he refers to "The Process". Championships are won one step at a time. Sport is often gritty, unpolished, and repetitive. In reality it is not the glamorous show that we see on national television. Consistent success is usually not flashy. In between competitions, there are thousands of moments where an athlete works out, makes mistakes, takes lessons from mistakes, eats, sleeps, and so on. Not to mention the mental conditioning that happens in addition to the physical work involved. Consistent success comes not from perfection, but attention to detail and taking a here-and-(only)-now approach.
In an interesting article published late last year in Sports Illustrated, author Andy Staples presents an inside look at Nick Saban's famously brusque persona and his attention on working every detail in the process of becoming a champion. He brought in experts to help the program, such as nutritionists and a also mental training coach so his athletes could feed their bodies and minds. "They were to learn how to eat differently; they were taught how to think differently", according to Staples. The importance of adding these aspects is that they are important on a day-day basis, not just on the big stage.
In my practice, I often have athletes I work with set process goals; often on a daily basis. When the focus is on the immediate and controllable, the results will take care of themselves. To be successful in sports and life, it really does come down to what you do on a daily basis. Are you focusing on the things that will make you successful that day? Again, regardless of the public's opinion of the program and the results of the game. The Crimson Tide football program provides a good model of what happens with a steady emphasis on the task at hand. May we all learn to attend to "The Process" a little more in our training and lives in general.
One thing an athlete can incorporate immediately is to begin to shift their focus from winning, and perhaps more importantly-what 'not to do', to a commitment on focusing on what 'to do'. It comes down to those thousands of moments in between competition where winning takes place. And it often isn't flashy-but the results can be.
Thursday, January 3, 2013
About Adrienne Langelier, MA
Adrienne Langelier, M.A. is a Psychotherapist and Sport
Psychology Consultant based in The Woodlands and Magnolia, TX; in addition, she
is also a member of the Association for Applied Sports Psychology (AASP), USA
Track and Field, USA Triathlon (USAT) and USA Swimming. She also serves part time as an adjunct professor at Sam Houston State University.
Services include Sport Psychology Consultation, general
psychotherapy, various skills coaching for adults and students available both
in-office and via web or telephone. Adrienne also regularly conducts workshops
with athletes and coaches of all sports and levels; notably those at the
collegiate, professional and international levels. She also is a competitive distance
runner and triathlete, regularly participating distances from 5000 meters
to the Marathon. Athletic accomplishments include Chevron Houston Marathon
Local Elite status, USAT Age Group Nationals, and three-time qualifier
for the Boston Marathon.
Contact: 830-237-4822; adrienne.langelier@gmail.com;
Twitter @alangelier
Mental Training Meets Everyday Life
We'll begin with a post of a more basic variety. To help achieve success, an athlete is advised to create a " "performance environment". This can take many shapes, forms, and modalities. The only requirement is that the messages, themes, and cues evoke positive emotion.
I'm a huge proponent of
visual and environmental cues as a staple to any mental training program. By
consistently attending to positive cues, we slowly program our subconscious
mind. It's like filling a well with a steady rain-when you need "a
drink" you will have plenty of positive energy to access. Numerous studies
have shown the benefits of positive statements on mood. Not only can visual
cues help your performance and self-belief, but they can help make you a more
positive individual overall!
I have shared a few
snapshots of the cues I have all around my place. I often write down things
that I say to myself during a good training session as well as quotes that
resonate with me. Hope you enjoy and gain some ideas and inspiration....
 |
| One of my favorite Ernest Hemmingway literary themes. |
 |
| Very beneficial to repeat while recovering from my last injury. |
 |
As you can see, anything
pretty much goes in setting up your positive performance environment. The trick
is to find what gets your attention and evokes a positive emotional response:
whether that be words, images, articles, quotes and place in areas you
frequent. Mirrors, doors, work spaces and gear bags are good places.
Be creative, be positive,
and have fun.
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