A Look Into Race-Day Psychology
When discussing the elements of what makes an elite-level swimmer, answers can tend to become somewhat formulaic. The answers will likely jump straight to that of immense talent, years of pure hard work and dedication and a great team of individuals – whether that be coaches, teammates, family or friends – behind them.
However, there is one aspect that may not be mentioned, and even if it was such, can not simply be reinforced or taught from coach to swimmer in a traditional sense. We’re talking about race day psychology. From an outsider’s perspective, this may not be the first barometer of success and failure. However, years of gruelling training by even the most gifted athletes can come undone if they are unable to piece everything together when the lights shine brightest.
Even when all of the work is said and done, ability has to be proven on race day, or efforts will be rendered fruitless. So, what goes in to race day psychology and why is it difficult to teach?
What Elements Factor In?
In a broad sense, everything that happens on race day can be classed as race day psychology. These areas include sleep, diet, warmup and anything else that could be considered to impact the mental state of an athlete pre-race. On the flip side, it could also be described as the ability to calm unexpected crises or inconveniences that arise on race day, without these issues removing an athlete from the zone.
There is also the nature of the ready room. Some athletes prefer socializing to calm them before an event, while others choose silence and their own thoughts. In the same vein, some prefer to be active at this stage to amp themselves up, while others are more comfortable being still and stoic. One notable example of ready-room psychology was from the 2016 Olympic Games in Rio de Janeiro. Before their 200 butterfly semifinal, Chad Le Clos bounced and shadow-boxed to psych himself up pre-race, while Michael Phelps stared at him, appearing deeply unimpressed by the antics. The resulting video was amusing and went viral on the internet, and reinforced the well-known rivalry between the two.
The Element of Superstition
Superstition can be an unexplainable yet vital aspect of a pre-race routine. This aspect can be literally anything that you can think of, from the most minor of actions to something that makes you visibly question, “What are they doing?” Yet, if it breeds the confidence to fuel success, it remains worth doing.
I managed to ask some Olympians about how routine affected them. James Guy said: “Everyone’s routine is different, but for me before I get on the block, I always bend my feet back. It’s just something that I’ve always done because I was scared of getting a cramp when I dive in and my feet locking up. I’ve done it since I was 12, so for a long time.” Meanwhile, Rikako Ikee said that her routine was “usually to watch back my good performances to see what went well and other swimmers’ good performances to find motivation.” Oliver Morgan said: “Everyone has their own rituals, and sometimes it is hard to explain why we do it. As soon as you start doing something and you swim well, it’s locked in and gets you in a good head space.”
Can This Skill Be Taught?
Such as with all skills, the ability to engage your mind into an optimal state before a race can be taught. However, due to how variable it is to establish comfort for each individual, this area can vary wildly from person to person. Some may feel groggy if they have had a long sleep the night before, while others may feel tired if they have not done so. Some may choose to eat a large meal hours before a race, while others do not like to eat much. Some may feel longer warmups prepare them best while others may feel tired after such an approach. Much of this can be honed through processes of trial and error over years of racing.
Sports psychology can significantly help an individual’s ability to quash pre-race nerves, which can be an anchor on performance for some and a catalyst for others. Working through each element of race day with an expert can assist in the difference between success and failure.
One inspirational example of this development can be found in Lauren Cox. In an interview with AP Race, she admitted that her biggest weakness was her nerves and lack of self-belief, referring to disappointment with past performances. However, she spoke about fighting on and learning from difficult performances. It all led Cox to setting a British record in the 50 backstroke.
Obviously, managing pre-race psychology and nerves is critical. It can be the difference between success and disappointment and, therefore, should not be overlooked when discussing the most important elements for an athlete.