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Sunday, February 17, 2013


As you know, I have been sent to CFB Gagetown in NB for a career course.  Usually when you go on course you expect to learn something, but this course its more about being assest on things you already have learned to see it your ready to move to the next level.  So without any issue I will come home with this new qualification which feel pretty much like a big waste of time, that being said I would be able to get promoted without it.  The reason why I am telling you this is because I am bored here and it affect my training.  Waking up tired without any desire to do anything, resemble very much like being over train or maybe being burned out.

So I had to do something about it.  Change the way I do things.  In my swimming career I have practice Mental Imagery, Mental Preparation and alot more techniques that I have been taking for granted lately because when you are on a high, and everything is going your way, you usually dont take the time to think of this very important aspect of training and/or competing.  While in experience plays a huges part of your total preparation and also to maintain sight on your goals.  Imagine you have goal that are many years away and you do not practice mental training, this is the best way to lose yourself or to get side tracked by everything and everyone around you.

So I have prepared some idea to consider but do not stop there, mental training is different to everyone and you should read more about it.


There is Nine Mental Skills which play an important part in an athlete's training/racing capabilitie to become a successful athlete, here they are:

  1. Choose and maintain a positive attitude;
  2. Maintain a high level of self-motivation;
  3. Set high but realistic goals
  4. Deal effectively with people or other athletes;
  5. Use positive self-talk;
  6. Use positive mental imagery;
  7. Manage anxiety effectively;
  8. Manage their emotion effectively; and
  9. Maintain concentration.
In order to improve those 9 skills, you should work/train yourself in groups, if you try to work on those 9 at the same time you might have a hard time, but few at a time is a recipes for success.

When comes to setting goal, I have a way that always made me successful.  First you most write them done in the right order, start by writing down your long term goal, long term will very in reference to how long you are planning to compete or what is your ultimate goal, for example, a teenager who's goal is to go to the Olympics, this could be his long term goal.  Second, write your mid term goal and finally your short term goal which should be those things that you would like to accomplish within the year.

Always make sure you have some doable goals and maybe some that could be a little harder  This will make sure you have something to strike through and something to reach.

Then write down the list of what you need to do everyday in order to accomplish those goals

Finally post that list somewhere you can see it as often as possible, you accomplish a goal, keep it there, strike it through and mark the date, this will remains you how far you've come and make you realize that even if your on a plateau, you are still on track.

Check this out, this is a short from of my goal list:

Long-term: Ironman World Championship
Mid-term: First page finish at full Ironman competition
Short-term: Dropping body weight below 200lbs

Daily need to do:
  1. Always train with a purpose
  2. Train smart
  3. Train Hard
  4. Stay concentrated throughout the trg session
  5. Follow the plan
  6. Make compromises
  7. Never forget who is supporting you the most "Family"
  8. PAIN does not exist.


Hopefully now you are convinced of the important of mental training, I would like to talk about your routine, or as I like to call it, Mental Prep Routine.  It is critical to consider the benefits of developing your personal mental prep routine and use it consistently to your advantage, change it, tweek it and improve it as you go.

Your mental prep routine, can start few minutes or few days before your race, some peoples cant be in it for more then few minute/hours at a time otherwise they go crazy, they need distration, and other absolutly need alot of time in their head getting ready.  This may include:
  1. Meals pre-race (one to three days prior;
  2. Race kit routine;
  3. Relaxation & mediation;
  4. Short training session the days before and stretching / mobility trg;
  5. Bed time routine;
  6. Feeding & hydration pre-race; and 
  7. Warm-up.
You can have more or less this is you mental prep routine, so make it your own.

Other subject to think about:
How will you attain your ideal mental zone?
How will you reach a high self-confidence toward your race?
How will you control your mental energy?
How focus do you need to be or should you need some distraction?


MONDAY 11 FEB 2013

1830-1930 Crossfit WOD


1400-1530 Run 7k Tabata Run (long w-u/c-d)

WEDNESDAY 13 FEB 2013 (OFF @ the Range all day till late)

THURSDAY 14 FEB 2013 (5k Time Trial Day)

0930-1100 Long w-u w drills / acceleration etc. 5k time 19m44s

FRIDAY 15 FEB 2013

1600-1700 Swim 4k distance work
1900-2000 Spin Active Recovery


0800-1000 Swim 6k kick work/long intensity trg
1000-1130 -Mobility WOD
                  -Crossfit WOD (HOPE for Kenya)
1500-1630 Spin(1hr)/Run(15min)

SUNDAY 17 FEB 2013

1000-1130 Mobility & Core trg

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