focus during training - going all in

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​In this age of social media and unlimited information at our fingertips at all times it’s no wonder we are often distracted. Whether that be due to the smartphones, someone posting on FB, emails or merely thinking about the nights plans. How many times have you started a training session fully committed, only to get to the end and wonder what happened in the last 30min or seeing the lap data below what was prescribed. We can say that it’s human, we’re busy or even multi-tasking, but at the end of the day, if we’re not completely focused the session is only partly successful. Forget PEDs, forget motors in the bike, a clear way to improve yourself as an athlete is to go all in on each training session.  
 
As coaches, each session has been specifically designed for you the athlete, at that time, for a reason. And to truly get the most out of these sessions all other non specific thoughts and distractions need to be removed. I know in my program I can have any number of combinations of pace, power, HR and cadence requirements to be focused on. I’m not immune and I do find myself occasionally drifting out of focus and thinking about other issues which can lead to a completed session in time only, which will not bring out my best come race day.  
 
To assist with this I have used a number of techniques both before and during the session which may help if you are in the same situation.
 
Pre-Session

• Most times I like to get everything ready the night before so I’m not rushing about in a mad panic right before the session. This not only helps keep the mind clear, but also reduces the time spent on that session (and may even allow a little extra sleep-in).  
• Have a clear picture of what you want to achieve in this session (session goal). Review the requirements in detail and  completely and be sure to understand each step to ensure everything is done with purpose, even if it means writing it down in more detail.
• Some believe that mentally, you need to give yourself permission to take this period of time and step out of your life to complete it. 
• Free yourself of any guilt and other stressors from the day.  You’re likely going to be doing the entire session so you may as well be present both in mind and body and not just going through the motions.

 
During Session
At this point, like any time during the day, your mind may start to wander and it’s up to you to bring that focus back to the task at hand. This can be done in any way you like. 

• I like to keep my method quite consistent which involves a deep breath in and out which helps bring my thoughts back and align my focus.
• Listen to music - find a playlist that motivates you or just creates the white noise required.  
• Focus on form - similar to my breathing, many people bring the focus back by thinking about their technique, body position and assessing this internally.  
• have a mantra - also similar to the above, try a mantra that assists in reminding you of the goals for the session.
• train with a friend - unless you’re both yapping away it would be rare for both of you to drift off mid-interval so if one starts to pull away a little too quickly you know you’ve gone off track.

 
These are just a few simple tricks that may help you nail each session as it was designed. Get at it team!

Want to know more about Coach Steve? - Click here to find more about him