Telling That Negative Inner Voice to Shut Up

Anyone who has undertaken a serious ergometer test or a rowing race longer than 250 meters is familiar with the phenomenon that occurs about halfway in—an inner voice that begins shouting: “What the hell are you doing? Do you really think you can keep going like this?”

By “serious,” I mean that the test or race is really tough. Either you’re trying to achieve a personal best on the ergometer or you’re competing in a race against opponents who are demanding all you’ve got.

In the current ergometer racing season or in preparation for the upcoming spring racing season, many athletes will face these questions when they push themselves to the max and, even though exhausted, lash themselves to keep going hard.

While it’s essential to prepare physically, equally important is preparing mentally and maintaining a positive attitude. Mental preparation is about gaining confidence and erasing doubts about whether you can start explosively and keep it up.

Let’s assume you’ve prepared well and are feeling optimistic as you approach the start. The goal now is to maintain that positive attitude for the duration of the contest. Otherwise, your performance will falter.

An athlete in our masters training group had achieved a good result in her first ergometer competition a year ago and wanted to do better. So she asked me how to prepare for the big event. She follows a sound training program, and her physical readiness was beyond question. But she was nervous about her mental preparation and how best to approach the piece tactically. I was happy to offer some ideas.

Begin with positive self-talk—encouraging feedback delivered by you to you, I told her.

Break down the upcoming test or race into segments, each with attainable goals, rather than focusing on the final result. A good start is the best way to get going, of course, and from there tactical goals can be tackled one by one.

Mental affirmations—”I like my first strokes;” “The start went really well;” “Everything is going according to plan”— will boost and sustain your confidence, especially when your muscles begin aching and screaming.

To assess my progress, I use what I call “the traffic-light system.” If I complete a segment as planned, perhaps even exceeding my goal, I say to myself, “You’re in the green zone and you’re doing great!” I give myself a pat on the back after every pre-set stroke sequence or portions of the complete distance—the first 500 meters, for instance

As the race becomes more challenging, I enter the orange zone. Although I can feel the strain of my effort, I know this is normal and proof that I’m working at the expected high intensity. Experience has taught me that I can maintain “orange” for quite a while. So I tell myself everything is OK and that I’m working at the right level.

As the finish approaches, my effort increases, and I enter the red zone. As lactic acid builds in my muscles, I know I’ll experience pain and that I can row at this intensity for a limited time. I also know that to achieve my final goal I must push through. This is what rowing is all about, I tell myself, and I will make it to the finish line.

If the red light begins flashing early because of technical issues or having pushed too hard too soon, I must coach myself how to get my technique back on track or how to re-enter the orange or green zone. Now more than ever, it’s important to talk positively to myself, choosing options that will make things better rather than letting thoughts of doom enter my head.

My masters friend applied my recommendations during her next ergometer test, and the experience was beneficial. Not only did she perform well but also she was more aware of how the race was progressing and how her body was responding.

Volker Nolte, an internationally recognized expert on the biomechanics of rowing, is the author of Rowing Science, Rowing Faster, and Masters Rowing. He’s a retired professor of biomechanics at the University of Western Ontario, where he coached the men’s rowing team to three Canadian national titles.

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