{"id":529810,"date":"2023-06-26T16:27:19","date_gmt":"2023-06-26T23:27:19","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=529810"},"modified":"2023-06-26T17:19:23","modified_gmt":"2023-06-27T00:19:23","slug":"before-the-beep-the-process-of-aussie-distance-standout-lani-pallister","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/before-the-beep-the-process-of-aussie-distance-standout-lani-pallister\/","title":{"rendered":"Before the Beep: How Aussie Distance Standout Lani Pallister Prepares For a Big Race"},"content":{"rendered":"<p><strong>Before the Beep: The Process Of Aussie Distance Standout Lani Pallister<\/strong><\/p>\n<p>Australia\u2019s internationally acclaimed distance freestyler, <strong>Lani Pallister<\/strong>, is the daughter of 1988 Seoul Olympic swimming finalist, <strong>Janelle Elford<\/strong>, and champion surf lifesaving triathlete, <strong>Rick Pallister<\/strong>. Seemingly \u201cborn to swim,\u201d she has experienced the highs and the lows of her sport.<\/p>\n<p>Lani shot to stardom with her four gold medals at last year\u2019s World Short Course Championships in Melbourne, earning her the Female Swimmer of the Meet award. The former Sydney teenager grew up swimming in the surf in Sydney and is now preparing for a tilt at the 2024 Paris Olympic Trials on Australia\u2019s Gold Coast under renowned Olympic gold medal coach, <strong>Michael Bohl<\/strong>. Lani provides an insight into her racing preparation&#8230;and includes some surprising answers.<\/p>\n<p><strong><em>What do you feel is your best swimming accomplishment to date?<\/em><\/strong><\/p>\n<p>In all honesty, my greatest accomplishment would be qualifying for the long course World Championships in Budapest in 2022, going from the worst year of my life in 2021 (experiencing debilitating health issues while dealing with missing the Tokyo Olympic team) to then having a bronze medal in the 1500 (first Australian to do so at a World Championships after finishing fourth in the 400 freestyle as well). So, in a matter of six months, I went from not even being able to make the Australian team\u2014and pretty much wanting to quit and having nothing to do with the sport\u2014to being top three in the world!<\/p>\n<p><strong><em>What was running through your head when you accomplished that\u00a0goal?<\/em><\/strong><\/p>\n<p>After the 400 in Budapest, I was devastated because I was out-touched by just 8-hundredths of a second for the bronze medal by America\u2019s <strong>Leah Smith<\/strong>. That was the first event, and I was so nervous before the race, having not swum (at a major senior) international meet before. So having that event finished and out of the way when it came to the 1500 final, I just took in the atmosphere and everything, and treated it for what it was.<\/p>\n<p>Not putting any pressure on myself in terms of winning a medal or wanting to swim a certain time, I just wanted to get behind the block, and I thought to myself, \u201cJust enjoy the moment\u201d because more than anything, I didn\u2019t even expect to be there, so being in that final and having that opportunity and then swimming my best was pretty cool.<\/p>\n<p><strong>MENTAL PREPARATION: HOTEL<\/strong><\/p>\n<p><strong><em>\u00a0<\/em><\/strong><strong><em>hat is your typical mental preparation in your hotel room the night\u00a0before\u00a0a big race?<\/em><\/strong><\/p>\n<p>I try not to think about it. I have this rule at home that unless I bring up swimming, then no one else in my family speaks about it. So it\u2019s a really good thing for me rather than let it consume my whole life\u2014being able to talk about it at different points in time\u2014and also putting it in the back of my mind.<\/p>\n<p>At Worlds, <strong>Bri Throssell<\/strong> was my roomie, and the night before, we just sat and watched movies and sat on our phones and just scrolled through Instagram.<\/p>\n<p>It was a case of not overthinking it, and we just relaxed. It is important to remain a person as well as an athlete. If you think about it too much, you can overcomplicate things&#8230;and that\u2019s when you overstress instead of allowing you to hit the race the way you want to hit it.<\/p>\n<p><strong><em>Is there any particular ritual you do&#8230;movie you watch&#8230;food you eat?<\/em><\/strong><\/p>\n<p>I always have some sort of pasta whether it\u2019s like a triple pesto gnocchi or just spaghetti. I always carb-load the night before, especially before an 800 or 1500 freestyle, being longer distances. I don\u2019t think that\u2019s ever changed; that\u2019s pretty staple.<\/p>\n<p><strong><em>Are you more \u201cthe-keep-to-yourself type,\u201d or do you seek out friends?<\/em><\/strong><\/p>\n<p>Being an incredibly bubbly person, I will speak to anyone who wants to have a conversation\u2014even if it\u2019s when I walk past someone and say, \u201cOh, hi&#8230;how you doing?\u201d And if they answer that question, then I normally get stuck there for five or 10 minutes! I\u2019m just about happy to talk to anyone.<\/p>\n<p>And before the start of every meet, I always watch one of the CrossFit Games documentaries\u2014always! And I actually forced (teammate) <strong>Brianna (Throssell)<\/strong> to watch one with me at World Champs. I just think it\u2019s really interesting watching other sports&#8230;like CrossFit\u2014people throwing around super heavy weights, and with the crowd and the environment they compete in, it helps put me in the mindset of \u201cThat\u2019s what I\u2019m going to do\u201d\u2014but, obviously, not with heavy weights, but just with myself in the pool, and I think that\u2019s a kind of cool comparison!<\/p>\n<p><strong>MENTAL PREPARATION: WARMUP<\/strong><\/p>\n<p><strong><em>Do you do a wake-up swim the morning\u00a0before\u00a0your race? If so, what does that warm-up look like?<\/em><\/strong><\/p>\n<p>I really just stick to my pre-race warmup, and that never really changes\u2014from the 200 to the 1500\u2014so like a 400 aerobic swim through, then a couple of 50s, 15 meters fast, then some more 50s medley order (drill\/swim)&#8230;rolling through everything. And then depending on how I feel, I\u2019ll do some 100s (descend 1-3) to get a feel of the aerobic pace and then a couple of 50s pace, finishing with a 25 dive, and then I\u2019m out. That\u2019s me, done\u2014and that\u2019s the same warm-up for morning and at night. It\u2019s the same warm-up that I\u2019ve done since I was 12 years old\u2014and it\u2019s always worked for me&#8230;so I\u2019m not changing that anytime soon.<\/p>\n<p><strong><em>What time do you head to the pool for your final warmup? What does that final warmup consist of?<\/em><\/strong><\/p>\n<p>Coach <strong>Michael Bohl<\/strong> likes us to get to the pool an hour-and-a-half before we race. I get into the water for activation an hour before I race, so that only gives me 30 minutes to talk to people, complete the dryland warmup and get changed. So I normally push it out to an hour-45 or two hours before so that I actually have a buffer in case I do get distracted.<\/p>\n<p><strong>MENTAL PREPARATION: BEHIND THE BLOCKS<\/strong><\/p>\n<p><strong><em>What is going through your mind when the starter calls your name?<\/em><\/strong><\/p>\n<p>I try and smile with a little wave for all my friends at home who stay up \u2019til all hours of the night watching. I don\u2019t want them to think that I\u2019m not enjoying myself, and I don\u2019t want to stand there looking really serious. But I tend to get a little bit tingly\u2014it\u2019s about two minutes after your name is called and you have to be in the water. So once the camera comes and I wave and the cameras pass, there\u2019s a mental switch, and it\u2019s \u201cGame On.\u201d<\/p>\n<p><strong><em>What is your behind-the-block routine?<\/em><\/strong><\/p>\n<p>When I walk out, I go to my block and change the block setting to 3&#8230;and then I go back to the chair behind the block&#8230;and then in no particular order\u2014but normally\u2014it\u2019s take my shoes off first&#8230;then track pants and jacket&#8230;and I\u2019ll walk to the left side of the block and splash water down the front of my suit twice&#8230;splash one more time and rub it down the back of my suit&#8230;and I\u2019ll stand up, slap both of my legs at the same time a couple of times behind the block&#8230;and then I\u2019ll stand at the lefthand side behind the block\u2014it\u2019s very specific\u2014and I\u2019ll put my left leg on the block. I first saw <strong>Brit Elmslie<\/strong> splash herself in 2016 and thought, \u201cWhy does she do that?\u2019 So I tried it, and it\u2019s just become my thing now!<\/p>\n<p><strong><em>When you are racing, do you like to stick to your own race or do you feed off the energy of the other competitors?<\/em><\/strong><\/p>\n<p>I do tend to stick to my own race, and I\u2019m pretty fortunate that I was in that race when <strong>Ariarne Titmus<\/strong> broke that (400 meter freestyle) world record (at the Adelaide Trials in 2022). My coach, <strong>Michael Bohl<\/strong>, and I talk about it all the time, that I have enough composure that even though she broke the world record, I stuck to my race plan and swam my best time\u2014the first time in three years. I do notice where other people are, but that\u2019s not going to affect what I\u2019m doing because I don\u2019t know what their race plan is, and they don\u2019t know what mine is, so as long as I\u2019m executing my race plan and doing what I need to do, then I\u2019m happy with that.<\/p>\n<p><strong>MENTAL PREPARATION: READY ROOM<\/strong><\/p>\n<p><strong><em>What is your ready-room ritual? Do you listen to music&#8230;talk to other people?<\/em><\/strong><\/p>\n<p>I arrive dressed in my jacket and my pants, and at <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/world-championships-day-one-womens-finals-australias-lani-pallister-graduates-to-gold-in-womens-400m-freestyle\/\" target=\"_blank\" rel=\"noopener\">World Short Course<\/a>, there were two ready rooms. For the first one, you arrive 15 minutes pre-race, and I\u2019d put my cap on&#8230;and when we were about to move into the second room, I\u2019d pull my suit straps over, and I\u2019d be holding my goggles. I\u2019ll sit in my chair, shake my legs down a little bit, and not try and use too much energy.<\/p>\n<p>When it comes to talking: At Commonwealth Games, <strong>Ariarne<\/strong> and <strong>Kiah Melverton<\/strong> and I know each other pretty well, so we were just happy to sit and chat. At World Short Course before the 400, <strong>Leah (Smith)<\/strong> just chatted away.<\/p>\n<p><strong><em>Give me a general overview of your ideal ready room.<\/em><\/strong><\/p>\n<p>The rooms are in an enclosed space, so you don\u2019t have people walking in and out\u2014I\u2019m happy to have just the eight girls sitting in that room. And as long as I have at least one person to talk to, then I\u2019m fine. And I like it a little bit cooler so I\u2019m not overheating&#8230;but, truthfully, I\u2019m not too fussed.<\/p>\n<p><strong>GENERAL PHILOSOPHY<\/strong><\/p>\n<p><strong><em>What is your overall philosophy on mental preparation?<\/em><\/strong><\/p>\n<p>Mental preparation is something that is done <em>before<\/em> race day\u2014not having to think about the race and stress about the race on race day. I talk through my race plan and talk through different mental strategies and how I\u2019m feeling with my psychologist. When you have prepared so many times, when race day comes around, it all should just flow naturally. You should have practiced it throughout the 22-week preparation for the Trials or a World Championships.<\/p>\n<p>Mum would always just say to me, \u201cJust go and have fun\u2014everything is done in training.\u201d<\/p>\n<p><strong><em>How has that philosophy evolved over the years?<\/em><\/strong><\/p>\n<p>As I\u2019ve gotten older, I\u2019ve matured with my racing, but my philosophy has stayed pretty much the same: I\u2019m not going to race just for the accolade&#8230;I want to race to become the best person I can be, put down my best effort on the day and produce the best race I can possibly do.<\/p>\n<p>So if it comes with a gold medal or a bronze medal or even a fifth-place finish, if it was the best race I could have done, then I\u2019m going to walk away and see where I can improve the time and on the execution.<\/p>\n<p>There have been races when I\u2019ve finished sixth in a best time and I\u2019ve been over the moon&#8230;and others where I\u2019ve won in a slow time and thought how terrible it was!<\/p>\n<p><strong><em>What advice would you like to give young swimmers?<\/em><\/strong><\/p>\n<p>My advice to young kids would be not to take things too seriously. When you are training, you are going there to do a job, so take that part seriously. But remember: It\u2019s not the be-all and end-all at 12 years old. Have fun, don\u2019t specialize too young. Swim every event on the program\u2014although I was adamant I was going to be a 100 butterflyer, and I turned out to be a distance freestyler! They are so polar-opposite events in a way, but it just happened to fall that way\u2014it wasn\u2019t even a choice.<\/p>\n<p>As long as kids are enjoying what they are doing&#8230;and as long as they communicate to their coach and their family&#8230;and as long as they\u2019re not doing it because there\u2019s an expectation to do it, but doing it because they want to do it\u2014then you can\u2019t go wrong!<\/p>\n<p><a href=\"https:\/\/www.swimming.org.au\/\" target=\"_blank\" rel=\"noopener\"><strong>Swimming Australia<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Before the Beep: The Process Of Aussie Distance Standout Lani Pallister Australia\u2019s internationally acclaimed distance freestyler, Lani Pallister, is the daughter of 1988 Seoul Olympic swimming finalist, Janelle Elford, and<\/p>\n","protected":false},"author":7938,"featured_media":517741,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,122075],"tags":[],"class_list":["post-529810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-oceania"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ 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