Developing a Imagery/Visualization Practice

Average Weekly Training Hours 00:30
Training Load By Week
Average Weekly Training Hours 00:30
Training Load By Week

There is no way to debate that your mentality has an effect on you performance. No matter how small or large it could be there is something to work on; more than that 1% or marginal gain you will get from buying Nike’s new shoe or that $500 Ceramic Speed derailleur cage. As you will hear from any sports psychologist, the mind is too often overlooked for its performance capabilities. Imagery has a lot of benefits, but just like aerobic capacity and FTP it requires training to develop. This 2 week plan can be easily loaded into TrainingPeaks to help guide you through developing your Imagery/visualization skill.

Once you are done with the plan you will experience:
1. A better sense of self and the world you live in. You will find yourself able to enjoy the present moment and be more aware of the senses that are being activated.
2. Increased motivation to workout and reach your goal.
3. Increased ability to recognize technical skills that are working for you and some that might need some additional work.

Sample Day 1
0:05:00
Imagery Practice 1

The practice of imagery AKA visualization is a powerful tool in prepping the mind and body for a race. This is a skill that needs to be developed so that is what the purpose of this exercise.
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Go to a calming and quiet location. It can be a closet, a bedroom, etc... Take a minute to get settled down and do a couple of deep breathes to relax yourself and get focused.
Once you feel focused I want you to imagine you are outside in a rainstorm. It is raining extremely hard in a location you are familiar with.
What do you see? Picture everything you can and focus on all of the details. The more minute and specific the better. For example, rain drops hitting puddles next to a curb that says "do not park"... or a leaf falling in front of a house... or a car making a turn and hitting a puddle by the curb splashing water up onto the sidewalk... These are just examples. I want you to create your own story.

Sample Day 3
0:05:00
Imagery Practice 2

The practice of imagery AKA visualization is a powerful tool in prepping the mind and body for a race. This is a skill that needs to be developed so that is what the purpose of this exercise.
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Go to a calming and quiet location. It can be a closet, a bedroom, etc... Take a minute to get settled down and do a couple of deep breathes to relax yourself and get focused.
Once you feel focused I want you to imagine you are outside in a rainstorm. It is raining extremely hard in a location you are familiar with.
What do you feel? Think about the temperature, how the water feels when it hits your skin, how heavy your clothes are getting... the water dripping off of your nose... the chill in the air or the humidity... Focus on all of the things you would feel when being outside in a hard rainstorm.

Sample Day 5
0:05:00
Imagery Practice 3

The practice of imagery AKA visualization is a powerful tool in prepping the mind and body for a race. This is a skill that needs to be developed so that is what the purpose of this exercise.
++
Go to a calming and quiet location. It can be a closet, a bedroom, etc... Take a minute to get settled down and do a couple of deep breathes to relax yourself and get focused.
Once you feel focused I want you to imagine you are outside in a rainstorm. It is raining extremely hard in a location you are familiar with.
What do you hear? Can you hear the rain hitting off of the leaves? How about the sound cars make on the wet roads? Any dogs barking? Can you hear yourself breathe? Doors opening and closing?

Sample Day 7
0:05:00
Imagery Practice 4

The practice of imagery AKA visualization is a powerful tool in prepping the mind and body for a race. This is a skill that needs to be developed so that is what the purpose of this exercise.
++
Go to a calming and quiet location. It can be a closet, a bedroom, etc... Take a minute to get settled down and do a couple of deep breathes to relax yourself and get focused.
Once you feel focused I want you to imagine you are outside in a rainstorm. It is raining extremely hard in a location you are familiar with. Today's sense development can be tricky. Be patient and don't get frustrated if you can't reproduce the smells of the rainstorm.
What do you smell? Do you smell the water vapor coming off of the ground? How about any gas or oil fumes? Do you smell pollen or wet grass? How about anything stinky like a dead animal or dog poop? Really focus on your spot in the storm and everything you could smell. The list doesn't have to be exhaustive....

Sample Day 8
0:05:00
Imagery Practice 5

The practice of imagery AKA visualization is a powerful tool in prepping the mind and body for a race. This is a skill that needs to be developed so that is what the purpose of this exercise.
++
Go to a calming and quiet location. It can be a closet, a bedroom, etc... Take a minute to get settled down and do a couple of deep breathes to relax yourself and get focused.
Once you feel focused I want you to imagine you are outside in a rainstorm. It is raining extremely hard in a location you are familiar with. Today's sense development can be tricky. Be patient and don't get frustrated if you can't reproduce the smells of the rainstorm.
What do you taste? Can you taste the water in the air? Are you drinking or eating anything at the moment? Is it sweet or salty? How about bitter or bland? How about just the saliva in your mouth? A slight metallic taste or a salty flavor?

Sample Day 10
0:15:00
Imagery Practice - Past Event

The practice of imagery AKA visualization is a powerful tool in prepping the mind and body for a race. This is a skill that needs to be developed so that is what the purpose of this exercise.
++
Go to a calming and quiet location. It can be a closet, a bedroom, etc... Take a minute to get settled down and do a couple of deep breathes to relax yourself and get focused.
Once you feel focused I want you to go back in your mind and remember an event. It can be anything from your last race to dinner last night.
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In vivid detail I want you to remember everything.
What do you see? Who is with you? Whats the environment like?
What are you touching, holding, feeling?
What are the sounds happening around you?
What can you smell? Food? Chemicals? Sweat?
What do you taste? Is it that gel or a sip of wine? What does the gel or wine taste like? Is it bitter or sweet or salty or dry...?
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Vivid detail is going as deep into each sense as possible. If you ate a grape then what does that grape taste like? If you are walking with someone what clothes are they wearing? What color hair? What is their cadence?

Sample Day 12
0:20:00
Imagery - Race Day

Go to a calming location and sit in a relaxed and comfortable position. If you can, try to make sure it is extremely quiet. You need full concentration for this exercise.
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Now I want you to place yourself in your next event in the first person.
I want you to start from waking up, turning off the alarm, springing out of bed. What do you feel like? Are you nervous, anxious, excited...?
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Go through your morning routine for race day.
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Jump to the starting line now. What does the crowd feel like? Are you at the front, middle, or back? What kind emotions are you feeling? Is it quiet or can you hear music playing? Is it cool outside or hot and humid? Whats the weather like? What kind of clothes are you wearing?
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Gun goes off and you begin your race. Visualize every detail. Are you passing people? Are you in the group? What thoughts are going through your head?
What does your technical form look and feel like? Does it feel smooth and easy or do you feel resistance?
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Visualize you crossing the line. I want you to imagine every single detail. Crowd size, noise, smells, your emotions... Everything that you would see or feel at the finish line.

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