Mindset Exercise: The Laser-Focus Workout
Step 1: Identify Your Focus Weakness
Before your next high-intensity session, ask yourself:
- Do I get distracted by other athletes or my own expectations?
- Do I let negative thoughts or discomfort pull me out of the moment?
- Do I focus too much on splits, power, and data, instead of just executing?
Pick one focus weakness to work on today.
Step 2: The Workout – Practicing Race-Day Focus
💥 Workout Format:
- Choose a high-intensity session (threshold intervals, race-pace efforts, or a long sustained effort).
- Assign each interval a different focus zone to practice.
🔹 First Effort: Macro Focus (Strategic Thinking)
- Goal: Be aware of how you feel, your pacing, your execution plan.
- Ask: Am I pacing this correctly? Am I staying controlled?
🔹 Second Effort: Mid-Level Focus (Rhythm & Efficiency)
- Goal: Tune into breathing, cadence, power, efficiency.
- Ask: Am I running/biking efficiently? Does my breathing feel controlled?
🔹 Final Effort: Micro Focus (Pure Execution)
- Goal: Forget everything except THIS moment.
- Use a single cue (e.g., “strong,” “relaxed,” “push”).
- Ask: Can I stay locked in without distraction?
Step 3: Post-Workout Reflection
After the workout, take 2 minutes to reflect:
✅ Which focus zone felt easiest?
✅ Which focus zone did I struggle with?
✅ How will I adjust my race-day focus based on today’s session?
Final Thought: Train Your Mind Like You Train Your Body
Race-day focus isn’t something you hope to have—it’s something you practice. By controlling where you put your attention, you’ll execute smarter, race stronger, and perform at your best when it matters most.
