I read an interesting book in December (Consilience by Edward O Wilson). The book has some novel concepts about the mind, genes, free will and thoughts. Wilson believes that the mind is a powerful analog computer, a series of arrays that are constantly running various scenarios. The ability to generate and interpret successful scenarios is what determines intelligence and/or a person's adaptability within their environment.

One key implication of the 'brain as array' model is that the scenarios upon which we focus (the scenarios that are repeated most often) are the ones that are most likely to become 'our' reality. Similar to how we train our neuromuscular pathways, I suspect that we can train our neurological pathways. While it is difficult to control our thoughts (particularly if our computer is running a wide range of them at any time), we can control a few things:

Writing - This is probably the easiest level of control. Writing is a deliberate act, less subject to habits. Our diaries, e-mails, training logs - all of these are areas where we can use the written word to help strengthen our desired thought patterns and outcome.

Speaking - This is a more advanced level of control and subject to a higher degree of habit. Words, particularly about the self, are very powerful guides to patterns. The first step to verbalizing our intensions is to say them out loud when we are alone. State the goal, desire or intended outcome. Note the thoughts immediately after you've made your statement. Some people like to write these down and place a little 'OK' beside the notes. This can be a useful tool for uncovering your biases as well as clues to your current self-image. The purpose of the 'OK' is to acknowledge the validity of any thought that we may have (a simple acknowledgement of self-acceptance).

If you can't write it or say it, then odds are it will be quite difficult to 'do' it. Many of us have a fear that if we write down or say our goals we will be devastated if we don't hit them. In my opinion, this is an irrational fear. There is really only one 'failure' that cannot be overcome - death. Everything else is only as serious as WE want to make it.

Seeing as we are already THINKING our goals, what is the difference between thinking and writing/saying? The act of writing and speaking our goals makes them real. It can also flush out issues around the goals. If we are having trouble with making our goals concrete then we should examine the source of our trouble, the source of our fear. If you feel nervous about making your goals concrete or if you have experienced difficulty dealing with the opinions of others, then you are likely to be best served by keeping your goals to yourself and/or only sharing them with trusted advisors (like your coach). On a slight tangent - while a weak self-image is a common challenge, the opposite can also occur when an athlete is subject to goal inflation towards targets that are too challenging. As a rule, I like goals to be challenging and achievable. When an athlete is constantly falling short of their goals then (in my experience) either the goals are too challenging or the athlete's mental skills need sharpening. An example of this is the athlete that smokes in training, only to under perform on race day.

Attention and Focus - After we have gained experience with controlling written and spoken words, the next step is to work on our attention and focus. The first step is to begin to note where we spend most of our time - what are we actually thinking about (positive outcomes, negative outcomes, past injustices, future fears…). One way to track these thoughts is to keep a short diary that contains thoughts/feelings/filters along with a note that summarizing what triggered them. By first understanding our existing patterns, filters and triggers, it will be easier to move our patterns towards our desired outcomes. The results of this exercise are almost always surprising.

Of course, all of these exercises assume that we know where we want to go! Once we have a plan for our desired outcome(s), we should take every opportunity to support this direction through words and actions that are consistent with our game plan. When situations that are inconsistent with our plan arise, I've found that it is best to calmly move on, towards our goals. Classic examples of this are: sickness, injury, and concerns over current fitness levels. Sitting on the couch worrying about the results of a time trial and/or about the fitness lost during a recent illness will not move us towards our goals. Learning from our challenges and taking concrete actions will lead to achievement.

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Essential Attributes of a Coach

For those of you thinking about working with a coach for this year, here are some additional things for you to consider (my opinions on the role of a coach):

Belief - Coaches should have the ability to create and enhance the ability of an athlete in their ability to achieve their goals. The power of belief is one of the most powerful forces in life. The best coaches, friends and training partners all share a unified belief in the ability of the athlete. People that do not serve this power of belief are best avoided. In my opinion, creating and enhancing the power of belief is the central role of the coach. It is also the most important attribute for success in ironman distance racing.

Structure - Due to their experience, coaches have the ability to provide the athlete with a structured environment that will enable them to move safely and consistently towards their goals. Structure gives the athlete a feeling of control and confidence - thereby strengthening the power of belief as well as increasing the probability of success.

Clarity - Two aspects of clarity: (a) coaches should be able to explain goals, sessions, technique and strategies in a clear manner that the athlete can understand; and (b) coaches should strive to remain independent from an athlete's results, thereby being able to offer the athlete the benefit of an objective opinion.

Knowledge - Coaches should be constantly seeking new training techniques and expanding their knowledge about all aspects of training, nutrition and recovery. The goal of every coach should be to become a mind-body master. Likewise, athletes that want to perform at the highest levels should make it a priority to understand the purpose of each session and to become mind-body masters in their own right. Gaining a clear understanding of a coach's philosophy will strengthen an athlete's power of belief.

Open - Coaches should be open to (and with) their athletes. Athletes should know that they will not be judged by their coaches. This builds trust between coach and athlete, increasing the effectiveness of the relationship.

Responsibility - Coaches must take full responsibility for the programs that they create. Likewise, athletes must take full responsibility for executing the coach's program to the best of their ability. When doubts arise, coach and athlete should review together and agree the overall strategy. This builds trust and strengthens the power of belief.

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How Are You Feeling?

It is January, mid-winter, and a good time to review how you are feeling. Some tips based on how you might be feeling! These are geared towards the Northern Hemisphere.

Feeling good - Excellent, you have settled into winter. Resist the urge to head out and 'test' yourself. Continue to focus on building strength, improving technical skills and creating a strong base of fundamental skills. Remember in October/November when you said that you were going to: improve flexibility, learn flipturns, and learn bilateral breathing… NOW is the time to make good on those intentions. Every day is a new start, a new opportunity to learning something new.

Feeling sick - Based on my experience, most athletes will lose a week each winter to illness. When you feel illness coming on, take immediate drastic action. My athletes that have learned to take immediate action lose far less training time than those that try to push through their illnesses. Losing a couple of days in January is minor. Being half sick for 3-10 weeks (it happens) is far more costly.

Feeling tired - If you are feeling tired in January, then you should drop your overall volume. We are not even at the start of the proper season! Be realistic with your body's ability to recover. Building volume, intensity and frequency over the winter will show the best results. There will always be athletes training faster, longer and more often than ALL of us. Find the schedule that works best for YOU. Long-term success is built upon learning and working within our personal limits. The abilities of others (while interesting) do not have any direct impact on us. This point is an essential one for athletes to remember throughout the year.