Finally. After a good month of consistent and structured training you’re all ready to start a week or two of performance testing. Right?
For some it surely is exciting. But for someone else, on the other hand, testing still remains a hard thing to do. Not only physically, but above all mentally. And that includes the mental preparation ahead of a test, but also how to respond to the results that may not meet your expectations.
BEFORE THE TESTS
See where the tests are planned during the week. Do your best to protect them from fatigue, stress and other commitments (if possible, although we all know life is a fluid and you may have other priorities set). Try to sleep and rest well ahead of the tests, be focused on the tasks, but do not let it to become too stressful and don’t put too much emphasis on them, particularly in the early part of the season. Eat properly and hydrate on the build up and the day of the test and make sure you don’t get there tired and already in debit of energy.
DURING THE TESTS
Do not think is a test. Think is another training session, or a race. Perform it at your best. Most importantly, stay focus on the moment. Scan your body to check how your form is and how your muscles are working. All good? Are you loosing momentum? Do not overthink or fly away with your thoughts. Come back to your breath, tell yourself your favourite and positive mantras. Did I already mention to stay focus? Good, you’re doing great!
AFTER THE TESTS
-) Do not start looking at the “negatives” — but start looking at the positives. Are there any? (I’m sure there are). What have you improved from last year? Did you feel better in the execution of the test? Do not look down at yourself, do not tell yourself you’re getting worse, do not tell yourself you’re not good enough. Start by looking at what went well. It may be harder, particularly if you’re a person who tends to be hard with yourself, but it’s the best way to approach a balanced and appropriate analysis of what we do. And that applies to everything in life.
-) Then, focus on what you can realistically improve. Is it a technical aspect? A physiologically? Both? Which discipline should you invest more than the others according to your individual goals? Will the time invested in those improvements pay off the higher dividends on race day? What should you really focus on in training?
-) External analysis. How was your life leading up to the tests? Was it smooth and easy, most of the preparation went well? Was your job more tiring lately? have you felt more tired or have you just recovered from an infection?
Last year I asked my athlete Paolo Sacchetti (aka Mr. Plastic Bag, who also happens to be a sport psychologist) how he prepares for hard testing sessions. His answer was really interesting and maybe helpful for some:
I take them as a race. When I know I need to perform benchmark sessions I put them in my target and I know it will be a particular hard and intense moment. I live for those moments, but I am also aware that this is a game for me and I am conscious of my personal level. However I like to get there with the correct mindset.
Getting to your tests and races with the best possible mindset for you (these are also skills that can be learned and are very subjectives) it’s crucial to enable the best performance possible for your capacities. And in any case, if you have any doubts, talk to your coach, or me in that case!