116 - Will Murray on Doubt and Performance

Welcome	We'll be kicking off the show with an interview with coach Will Murray of D3 Multisport.  Will is a mental skills coach and is an expert at helping athletes get the most out of their training and racing by getting their head right.  We talk about a subject that a lot of athletes face and that is "doubt".  Doubt shows up in a lot of ways in our training and racing and Will is going to help you not only manage and deal with doubt, but we'll talk about how to use it as a weapon.
Last week's guest	Thanks to last week's guest, coach David Warden for joining us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talked about the concept of 80/20 training, TrainingPlans, and Smart Workouts in TrainingPeaks.  If you haven't heard that episode, go back and check out last week's episode 115 (that's the 2 year anniversary show).
Discussion Teasers	Bill do you ever have doubts about your performance? We'll talk a little more about doubt after the interview, plus some additional topics. Bill and Khem, what topics do you have for this week's discussion? Discussion topics: I've started my training in earnest for the season and for good reason KHMTT CU Sports Medicine and Performance Center Spring Break and Lake Havasu Triathlon
Interview Setup	Everybody has doubts, but some people don’t let them get in the way of what they strive to achieve.  This past week, coach Will Murray conducted a hands-on, activity-oriented and extremely practical session for athletes who have doubts that interfere with their training, racing and daily life. They worked on fast, effective techniques to address negative self-talk and unhelpful elements of doubt.  They got the live version with Will.  Today you get the next best thing as Will shared these techniques in our interview.  Here's Will Murray.
Interview	Will Murray
Host Discussion Topics	Will Murray debrief: I have to admit that a lot of my training and motivation is fueled by wanting to eliminate doubt.  I've mentioned in the past a book titled How Triathlon Ruined My Life.  The book's author Darren Roberts uses the analogy of a parachute as your overall training plan and preparation for a triathlon (in his case his first Ironman).  He wrote how missing a workout in his training plan was like intentionally cutting a cord of your parachute, making your parachute (preparation) less certain.  It also introduced doubt.  Even if missing workouts here and there didn't actually impair your physical preparation of your training, standing on the starting line, the thought of maybe not doing every workout can introduce doubts about your preparation and that can be all that it takes to lose confidence which impairs your performance. Bill or Khem, do you ever experience doubt before a race? Will Murray is meeting with Lauren this weekend to help her with her doubts about open water swimming. KHMTT 2018 Series consists of seven (7) individual time trials on consecutive Wednesday evenings April 4, 11, 18, 25 May 2, 9, 16 Cherry Creek State Park First racer starts at 4:30 PM Final racer at approximately 7:20 PM CU Sports Medicine and Performance Center What happens in the lab? The session will begin with an initial overview of your condition and goals. We will go over a brief review of the methodology and protocol and answer any questions to ensure you are prepared and comfortable. There will be a weight and Skin Fold Body Composition analysis prior to test. You may opt out of this portion of the assessment. Based on the pre-assessment questionnaire, we will get you set up on the treadmill and have you begin your warm-up. You will be fitted with a breathing mask in order to record metabolic values and VO2 max. This mask may feel confining at first but in no way restricts normal respiration. You will also be fitted with a Polar Heart Rate Strap to record heart rate. Small Blood lactate samples will be collected from either the finger or ear following each step. It is a small needle stick and is usually painless. Our test protocol will begin at a very light effort and progress to a hard effort at the end of the test. The length of the first 3 test stages will be 5 minutes in length, followed by 10 minute stage lengths in the remaining stages. The protocol will progress in a stepwise fashion, meaning each stage will get progressively more difficult. The final stage will be a near maximal effort, and we will encourage you to complete as much work as necessary to gather data. However you may stop at any time you feel you can no longer go on. Finally, we will complete a post-test consultation to review test results, provide feedback, answer questions, and provide recommendations for achieving your goals. Spring Break and Lake Havasu Triathlon Drive 16th Race 17th To Tucson 18th Mt Lemon 19th To Denver 20th
Upcoming MHE Interviews	MHE upcoming interviews: Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance Dr. Kirk Parsley on the critical importance of sleep
303 Media Productions	Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio for these upcoming interviews: Larry Potter for KHMTT Colorado University invasion on Lake Havasu Jonathon Grinder, race director of lake Havasu triathlon Katie Whidden, coach of Colorado School of Mines Brad Seng, coach of CU
Affiliate Programs	Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.
Closing	If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!