2023-12-02 09:49:44
For ultra-distance athletes, turning the brain off is one of the skills to master. Integrated into “performance routines”, achieving this mental disconnection is essential to manage pain, push your limits and complete a journey of several hundred, even several thousand kilometers.
To achieve this state of plenitude where the brain finally stops listening to the body, several levers can be activated.
Are you tempted by the ultra?
so here’ssome tips and tricks that should help you get into your bubble before and during the race. The objective? Line up the kilometers without even realizing it and become a finisher in an ultra event.
Practice positive visualization before setting off
For several years, positive visualization has become an integral part of mental preparation of high-level athletes.
Also adopted by more and more amateur runners, the practice consists of imagining yourself running or cycling by focusing on the sensory modalities.
Unlike mental imagery which lets the mind wander, positive visualization focuses on a precise and positive objective, here typically: becoming a finisher following having completed a great race.
Positive visualization has the effect of putting the brain in a good mood.
Moreover, associating pleasant emotions with effort will trigger endorphin secretion or “happiness hormones”.
On race day, your brain will tend to associate the upcoming effort with a feeling of pleasure. Perfect for getting started in a good frame of mind.
Read also: What equipment is required for ultra races?
If positive visualization is integrated into the training of elite athletes, it can nevertheless be practiced by everyone, because it does not require no special skills or equipment. Here’s how to do it step by step, a few days before the deadline.
- Settle into a peaceful place.
- Mentally describe theenvironment in which you will compete.
- Then visualize the behavior that you wish to adopt throughout the test. Be as specific as possible and focus on your emotions. For example, imagine yourself crossing the finish line and explore your feelings at that precise moment. The imagery created must be as precise as in a dream (outfit worn, entourage present, etc.).
Be in the present moment
Having barely launched on the course, there is no need to anticipate the potential problems that might arise.
For example, by fearing the famous wall, you might well build it from scratch!
So try to run in introspectionbe in your sensations and your emotions while remaining focused on the positive.
In case of pain or fatigue, concentrate on your support, on your immediate environment, etc.
Being in the present moment is the key to unplugging your brain.
Take the race as a game: following all, no one forced you to be there!
You are on your two feet, generally in good health. So let the pressure drop and move forward stride by stride.
If you don’t think you’ll ever be able to complete the last 50 kilometers, start by taking one step, then two, then three. You will see where the rest takes you.
Accept the pain
Pain is an integral part of an ultra race.
Running or cycling for hours and hours will definitely push your body beyond its limits.
To succeed in disconnecting your brain, you must therefore accept this long format modality.
You will thus avoid remaining focused on your ailments, to the point of being invaded by negative thoughts.
To move into “acceptance” modeseveral techniques can be used:
- Think regarding your goals;
- Divert your attention using positive imagery (visualize a soothing place);
- Manage pain rather than endure it by using strategies tested in advance;
- Encourage yourself.
Quickly eliminate negative thoughts
In negative mode, the brain becomes a real obstacle to performance.
A failing mind can prevent you from being a finishereven if your physical abilities are there.
Terrible weather, pain, boredom, cold, hot, etc. : you will certainly find dozens of reasons to give up, because the ordeal is long and the pitfalls are often numerous.
However, it is better not to ruminate on bad thoughts and to achieve quickly switch to the good reasons to be there.
Otherwise, your event might quickly turn into a real ordeal, with “at best” an event run without any pleasure, at worst, an abandonment.
Assume that positive attracts positive. Remember how lucky you are to be able to participate in such an event, take it as an incredible experience and avoid suffering.
Practice mindful effort
Inspired by Buddhism, mindfulness comes from meditation and can prove to be a real ally in ultra formats.
The principle ?
Pay attention to the present moment by accepting what is happening without trying to fight or change the situation.
Easier said than done, of course, but with a little practice, you will see that it is possible.
Learning to make an effort in full awareness is a extremely effective tool for achieving unplugging of your brain, because it helps to:
- Be in the present moment;
- Reduce stress;
- Reduce the flow of incessant thoughts.
Achieving full consciousness involves observing your environment and the sensations felt when you come into contact with it: the trees, the sky, the panorama that unfolds before you, etc.
However, mastering the art of mindfulness doesn’t happen overnight. Like meditation, you will need time.
We therefore advise you toincorporate exercises into your training plan to activate it when you need it. Thanks to these few minutes of intense focus, you will generally be able toclarify your brain, switch to positive mode and get off to a good start.
Find your personal “boosts”
Finally, find your own tricks to turn your brain off.
There are no ready-made recipes here; it’s all regarding identifying your sources of motivation.
This may be a catchy playlist, the memory of positive moments, the words of your loved ones, etc. : in short, everything you can use as fuel to find the strength and energy to move forward.
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