Pre-Race Anxiety: Strategies for High-Performance Athletes

Managing Mind and Body in Competition

Experience is a great ally in managing anxiety. Experienced athletes already know how to react to unforeseen events, such as a flat tire or a panic attack during the swim. For the brain, it's like ticking off situations, building confidence. But for those with less experience, the path is self-awareness.

The body constantly provides us with information, and breathing is an essential thermometer. In moments of anxiety, breathing tends to be shallow and short. Virgínia Planet suggests that a simple act of taking two deep breaths can change brain chemistry, bringing oxygen and tranquility. The 4x6 breathing technique (inhaling for 4 seconds and exhaling for 6) activates the parasympathetic system, lowering heart rate and helping to regain control. It is crucial to stop, observe the body, and make the necessary adjustments.

Another critical point is comparison. Many athletes, especially in events like the Ironman, compare themselves to others, whether at bike check-in or on social media. This external comparison distracts from self-care and self-awareness, potentially leading to "imposter syndrome" and an emotional block that only explodes at the starting line when there is no longer any escaping the challenge. It is vital to look inward, rather than at others.

The Athlete's Journey: Evolution and Self-Knowledge

For the neuropsychologist, avoiding skipping stages in triathlon is fundamental. Starting with shorter distances like Sprint, then Olympic, 70.3, and finally, Ironman, allows for gradual evolution and the building of a repertoire of experiences. This progression not only reduces the risk of injuries and overtraining but also ensures that the athlete celebrates each achievement and learns to deal with the specific challenges of each race. Those who go straight to an Ironman might get frustrated by not having the time to build this emotional and physical foundation, losing the "magic" of the journey.

Sport, in general, is the best tool for self-knowledge. It teaches us about our limits, reactions, and how we function under pressure. Virgínia Planet shares that, for her, sport is a mirror that reflects how she deals with pain and challenges. Being "loving" towards oneself, recognizing one's efforts, and celebrating small victories are essential attitudes. The mindset of "I am capable" is built step by step, in every training session and every race.

Practical Strategies for Overcoming Panic During a Race

When panic arises in the middle of a race, especially in swimming — where there's a higher rate of withdrawals — breathing once again becomes the great savior. In moments of loss of control, the brain loses rationality, and the primitive takes over. Breathing deeply helps bring rationality back, allowing you to organize your thoughts and assess the situation. Counting during breathing, for example, can help focus and reorganize internally.

It's important to remember that it's not about not knowing how to swim, but about not being able to cope with the flood of emotions. If you feel panic in the water, go to the side, breathe, use safety buoys, and ask for help if needed. The difference between panic in the water (where there is no ground) and on the bike (where there is ground, even at high speed) is significant. For cases of chronic anxiety or deep emotional blockages, seeking professional psychological support is highly recommended. What we discuss here is a starting point, but a psychologist can offer personalized tools and more in-depth support.

Sport is not just a physical activity; it is a journey of self-discovery and overcoming challenges. By embracing anxiety, being kind to yourself, and seeking self-awareness, you not only improve your athletic performance but also develop valuable tools to deal with life's challenges, from work to relationships. After all, as Virgínia emphasizes, if you don't like and take care of yourself, who will? Enjoy the process and celebrate every step of your journey.