This week I am two weeks, 4 days and some hours out from an event, for which I believe I am well prepared. As the race draws closer I find myself analysing not just my goal and my desire to achieve it, but more interestingly I am analysing my preparation. What have I done over the past 3 months to suitably prepare myself for the upcoming challenge?
In my industry, fitness, clients are always clear on their goal - be it weight loss, to run, swim or ride a distance, to compete or participate in an event or simply to be feel more energised to play with their kids. What is not so clear is the preparation needed to achieve that goal.
Facilitating great preparation is one of the key roles of a personal trainer.
Preparation is generally defined as “the action or process of preparing or being prepared for use or consideration”. Synonyms for preparation include education, foundation, groundwork, plan, rehearsal, training, homework and anticipation.
When I look at my preparation I need to ask if I have ticked the boxes.
Education has involved consideration of the movement involved in the event; the energy and hydration requirements I will have on the day; the influence of other participants around me and the mental focus required to complete the event. I have researched and implemented tools including hydration strategy in running training, visual rehearsal of difficult obstacles, training in groups where I feel challenged and uncomfortable, and meditating.
The implementation of this education is my foundation. Implementation is the groundwork that sets me up for success.
12 weeks ago I wrote a plan that gave me the outline of what needed to be done and when to be well prepared for this event. With 2 weeks to go, this plan has been executed. Some modification has been required along the way to account for the unexpected, but the beauty of a plan is that when something can’t be done as scheduled, it can be re-scheduled. By having a plan, stress is eliminated when a challenge or crisis arises and decisions can be made to stay on track with the plan with the modifications as needed.
Rehearsal is key. I remember watching Michael Jacksons “This Is It” video of his rehearsal of the tour that never happened and being so inspired by his words to the crew about their rehearsal. “It’s ok if you get it wrong, that’s why we rehearse”. This is so true in the environment of physical achievement. The body must be challenged to adapt to the increased stressors placed upon it and to perform at a higher level. Rehearsal is the stimulus for this adaptation, the end result of which is an improved level of performance at event time.
Training is the repetition of perfect execution. Training is reinforcement of the right motor patterns so that when increased effort, skill or concentration is required in a more competitive environment, the basics of the movement patterns are firm and strong. Cognitive effort can be directed where it is needed. Training … it’s the most challenging part of the puzzle because you simply have to keep doing it to make those motor patterns strong.
Homework is what you do on your own time to demonstrate your commitment to your goal. It’s reinforcement again, but more than that, homework is you saying to yourself I’m committed to this and I’m going to do what I can for myself to make it happen. Homework makes the next training session easier. Homework doesn’t have to be repetition of the training, it can be reading for motivation, watching videos that inspire, learning what you can try that others have tried that has worked. Homework, just like when you were at school, sets you up to start the next session on the front foot. Homework puts you at the start of the pack.
Finally anticipation. This is the adrenalin. The nerves that tell your body it’s alive and sharpens your mind to perform and deliver. Anticipation creates excitement, energy and focus. Anticipation is your minds own prediction of how you will perform. Without anticipation you will have a go, but you are unlikely to reach your goal.
So, today I feel prepared. With 2 weeks, 4 days and some hours still to go I will continue to prepare, with nutrition, hydration, movement, recovery, sleep, meditation and play, and come race day I will let my anticipation and confidence in my preparation deliver the result.
The idea of preparation over time delivering results is not new - Confucius knew it, Alexander Graham Bell knew it and even Will Smith knows it …
“I’ve always considered myself to be just an average talent and what I have is a ridiculous insane obsessivness for practice and preparation.” (Will Smith)
