Helen Davis looks at how you can ‘control the controllables’ of your race

Helen Davis

SPORT PSYCHOLOGY

HOW DO I DO IT?

Firstly, take some time to think about what you have to contend with as an open water swimmer. Consider the list below; these are some examples of the unpredictable ‘uncontrollable’ events you may have to deal with. Can you add some of your own to the list? Think about whether you have spent time considering these events rationally in terms of your performance or have these events ever provoked worry or anxiety? Secondly, take some time to consider what you can control as part of your performances in open water swimming and list them in the chart. One example has been added to start you off.

‘Uncontrollables’ in open water swimming

* Water temperature

* Changing weather and water conditions

* Nature’s creatures (eg, jellyfish)

* Water conditions (eg, currents/tidal flows/waves/swells)

* Other people (eg, arms flailing, bodies jostling for position, being kicked)

* Visibility

* Wetsuit issues (eg, comfort/ chaffing/restrictions)

* Water quality

‘Controllables’ in open water swimming

* My nutrition (eg, I have my snacks and gels prepared and ready the night before)

What else is controllable? Add them in here:

I WANT CONTROL!

Performance environments, such as open water swimming, can be described as complex, multidimensional and dynamic; open water can be unpredictable and changes can happen rapidly at any time. It can be difficult for swimmers not to worry about this unpredictability, indeed it can cause a great deal of anxiety in the lead-up to an event. Some people, such as Team GB’s 10k open water swimmer, Jack Burnell say that it is this unpredictability that makes them love open water swimming so much. For others, unpredictability can be an anxiety provoking challenge.