Pre-race anxiety is a common experience amongst athletes, whether they’re seasoned competitors or first-time participants. It refers to the nervous feelings or stress that arise before a race or competition, often manifesting in physical and emotional symptoms like racing thoughts, muscle tension, rapid heartbeat or even a queasy stomach.

This anxiety typically stems from a fear of failure, the pressure to perform well or the uncertainty of the outcome. For many it's tied to high expectations - either from themselves or others. The anticipation of competing can trigger a fight-or-flight response which, whilst natural, can be overwhelming.

However, pre-race anxiety doesn’t have to be a negative force. In fact, with the right approach, athletes can turn it into a productive energy that enhances performance. Here are several strategies to help manage pre-race nerves and perform at your best:

1. Mental Preparation

Alongside physical training, mental preparation is essential. Recognizing and addressing mental hurdles can significantly improve performance. By preparing the mind, athletes can stay focused and calm.

2. Self-Sabotage

As race day approaches, self-doubt often increases. Identifying whether these thoughts stem from fear of failure or fear of success is crucial to overcoming them.

3. Core Values

Grounding yourself in core values can help ease nerves. For instance, Lou (in the podcast segment below) uses her values - courage, integrity, and kindness, to stay focused and confident throughout the race process.

4. Mindfulness and CBT

Mindfulness exercises and cognitive behavioral therapy (CBT) help manage negative thoughts. Grounding techniques, such as focusing on your breath, can calm the mind and bring athletes back to the present moment.

5. Emotional Diary

Keeping an emotional diary helps track recurring negative thoughts, allowing athletes to develop strategies to manage anxiety in future races.

6. Trigger Words

Using a trigger word (such as ‘calm’ or ‘focus’) can disrupt negative thought patterns and refocus the mind.

7. Post-Race Reflection

After the race, assess performance based on pre-set goals rather than just the outcome. This constructive reflection helps with personal growth and reduces future anxiety.

By incorporating these strategies - mental preparation, mindfulness, core values and self-awareness - athletes can better manage pre-race anxiety, leading to improved performance and personal growth. Ultimately, learning to cope with anxiety not only enhances race-day success but also contributes to long-term development both in sports and in life.

In the following Fitter Radio podcast segment we discuss these concepts and their practical application with HPSNZ (High Performance Sport New Zealand) Clinical Psychologist Dr Lou Davey - a specialist in this area and an avid triathlete in her own right. Click on the link to listen to this interview:

Bevan McKinnon / December 2024

Race Week Anxiety - How To Manage it.