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Athlete Acknowledgement of Risk, Release of Liability and Agreement:

I understand that this Acknowledgement of Risk, Release of Liability and Agreement is applicable to Bolton Endurance Sports Training, its coaches, associate coaches, employees, managers, members, affiliates, agents consultants and trainers (hereinafter the “Released Parties”), and I voluntarily enter this agreement. I am applying to participate in the Bolton Endurance Sports Training athletic training program and related activities (collectively referred to as “Training”) being fully aware that the Training involves risks. I accept all the risks of participating in the Training, even if they are created by the carelessness or negligence of a Released Party or anyone else. Risks of the Training include, without limitation, risks of bicycling, indoors or on roads and highways open to traffic, running, on roads, trails or treadmills, swimming in pools or in open water, lakes, oceans or other bodies of water, triathlon, duathlon, physical exertion, training and competing in large groups of people which may create the risk of falls, contact or other trauma, and other risks associated with intense physical activities. I understand these risks exist, that they are beyond the control of Bolton Endurance Sports Training and its employees, affiliates and/or coaches, and I voluntarily accept and assume these risks as part of the Training I will undertake. Additional risks are described on the accompanying List of Possible Hazards. I know there are other risks too that are not listed and I voluntarily accept them too. I fully release, discharge and waive any Claims I may have, now or in the future, against the Released Parties, even if such Claims are based on the carelessness or negligence of a Released Party or anyone ("Claims" as used in this document means any and all liabilities, claims, demands, legal actions, and rights of action for damages, property damage, personal injury or death) which are related to or in any way connected with my participation in the Training which I or my heirs or personal representative could make.

I AGREE NOT TO SUE THE RELEASED PARTIES FOR CLAIMS, EVEN IF THE CLAIMS ARISE FROM THE CARELESSNESS OR NEGLIGENCE OF A RELEASED PARTY OR ANYONE ELSE. I AGREE TO INDEMNIFY (REIMBURSE FOR ANY LOSS) AND HOLD HARMELSS EACH RELEASED PARTY, FROM ANY LOSS OR LIABILITY (INCLUDING ANY REASONABLE ATTORNEYS FEES THEY MAY INCUR) DEFENDING ANY CLAIM MADE BY ME OR BY ANYONE MAKING A CLAIM ON MY BEHALF, EVEN IF THE CLAIM IS ALLEGED OR DID RESULT FROM THE CARELESSNESS OR NEGLIGENCE OF A RELEASED PARTY OR ANYONE ELSE I UNDERSTAND THAT BY SIGNING BELOW, I AM GIVING UP CERTAIN LEGAL RIGHTS AND RELEASING THE RELEASED PARTIES FROM LIABILITY IN ACCORDANCE WITH THE PROVISIONS OF THIS AGREEMENT. I ACKNOLEDGE THAT I AM VOLUNTARILY GIVING UP THOSE RIGHTS, AND AM VOLUNTARILY UNDERTAKING THE INDEMNITY OBLIGATIONS DESCRIBED IN THIS PARAGRAPH.

I am aware that there is no obligation for any person to provide me with medical care during the Training. If medical care is rendered to me, I consent to that care if I am unable to give my consent for any reason at the time that the care is rendered. I am aware that it is advisable to consult a physician prior to participating in the Training. If I have consulted a physician, I have taken the physician's advice. I grant my permission to Bolton Endurance Sports Training and to its transferees and licensees, to utilize any photographs, motion pictures, videotapes, recordings and any other references or records of the Training which may depict, record, or refer to me for any purpose, including commercial use, by Bolton Endurance Sports Training, its sponsors, associate coaches and their licensees.I understand that the Bolton Endurance Sports Training coaches, assistant coaches, members, trainers, agents and other affiliates are NOT physicians or health care professionals, and do not have medical training, and are NOT qualified to provide medical advice or consultation. I agree to consult my own physician in connection with any pain, ailment, injury, illness, reaction or other physical or medical condition that may be associated with the Training, and I specifically release and hold harmless the Released Parties from any and all liability, costs, expenses or obligations in connection with any such physical injuries or issues.I agree to abide by the rules of Bolton Endurance Sports Training in any of its training camps. I acknowledge that, if I violate any of these rules, I may be removed from the training camp and the permission for me to participate in the Training camp may be withdrawn by representatives of Bolton Endurance Sports Training. Others may violate the rules of the camps, adding to the risks of participation. No warranties have been made to me about the Training.I intend that this document act as the broadest and most inclusive assumption of risk, waiver, release of liability, agreement not to sue and indemnity as is permitted by the laws of the State of New Mexico. If any portion of it is held to be invalid, I agree that the rest of it shall continue in full force and effect. The singular of nouns and pronouns in this document includes the plural and the plural includes the singular. I agree that this agreement was made in Santa Fe, NM and that the laws of the State of New Mexico shall govern its interpretation and enforcement.If the participant is under 18 years of age, the parent agrees to the following statements: As a parent or guardian of the participant, I authorize the child to participate. I also join in the statements and agreements made by the participant in this document. I agree that, in the event participant or anyone acting on his or her behalf should make any Claims, I will provide the indemnities described in paragraph 3. List of Possible Hazards The following is a partial list of hazards that are often associated with training for triathlon, duathlon, bike racing, running, swimming, cross country skiing, and other such endurance events: Falls resulting in broken bones, sprains, strains, contusions, and equipment damage. Collisions with other athletes or vehicles on the road or trail. Drowning during open water swimming.Saddle sores, crotch rash, neck and back pain, and hand numbness related to bicycle riding. Tendonitis and bursitis, muscle strains and/or tears, and trigger points. Upper respiratory infections associated with heavy training loads. Heart attack and other heart-related symptoms.Gastrointestinal problems such as diarrhea, constipations (due to dehydration issues) Blood in urine or issues trying to urinate, high ketones or protein levels. Men: penile numbness, prostatitis, swollen testicles, and impotence from bicycling. Women: nipple pain from friction, vulvar swelling, groin and chest rashes, and yeast infections. Anemia, fatigue, difficulty sleeping, and exposure to pollution, weight loss, immune system issues due to improper recovery and nutritional needs.Post goal race depression following your "A" race for the season. Reactions to chlorine, possible ear infections, excessive dry skin (worse in cold climates), change in hair color, and nasal infections.Heat stroke, sunburn, hypothermia, frost bite, or other conditions related to outdoor training or extreme weather conditions.

Swim Anxiety

The inevitable swim.  Last time you checked, triathlons were not a contact sport.  Or are they? The mass start of the open water swim has you in a panic because you fear that you’re going to get kicked, punched and your goggles might get pulled off.  You worry that you might not be able to sight adequately enough to keep you swimming in a straight line.  Your friends have freaked you out about overheating in a wetsuit or even worse, they’ve told you about how the neck on their wetsuit feels like it’s choking them.  You’ve heard rumors that the water is rough and choppy for your event or that sun was blinding and caused limited visibility.  Maybe this is your first triathlon and you’ve decided that a pool swim is best for your race debut.  You get to the deck and you’re overwhelmed with panic because every lane in the pool is jam packed with chaos and it doesn’t look like there’s anywhere to swim.  From beginners to experienced athletes it’s no doubt that the swim section of a triathlon is a source of great anxiety for many triathletes.  Whether you are racing in open water or in a pool, here are a few tips to help you better regulate your arousal and gain control of your anxiety.

 

Prepare.

You spend countless hours training physically for competition, how much time are you spending preparing for the mental and emotional aspects of competition? In order to have control over your anxiety, you need to understand the root of your anxiety.  Start by tracking your arousal levels during your trainings and competitions. Write down your physical, mental, and emotional states for both your best and your worst performances.  How did you feel before, during, and after?  When are you most calm?  When are you most anxious?  What triggered your anxiety?  Once you have a better idea what is triggering your anxiety, you can better prepare for high anxiety situations that will lead to more control over your arousal leading you to optimal race performance.

 

Use Imagery to Build Your Confidence.

In order for imagery to be successful to relieve stress or anxiety, it is important to relax.  Find a quiet place where you can be alone to think about your best swim performance.  Re-create it as vividly in your mind as possible, using all five senses.  What do you see as you walk up to the pool, or as you stand on the beach with the open water challenge in front of you?  What can you smell?  Is the water warm or cold?  What can you hear around you?  What does your body feel like as you cut through the water?  Imagine what you will think and feel as you turn your head out of the water to breathe. How do your muscles feel?  Are you tense? Make this imagery realistic, so much so that you imagine swimming each lap in real time. If it takes you 45 seconds to swim one lap, try to spend 45 seconds re-creating that lap in your mind.  Feel every movement as if it were actually occurring.  Imagine yourself being in control of every movement.  Your technique is perfect.  You are breathing on cue.  If you are imagining yourself in a pool, imagine your turn before the wall perfectly executed.  If you are imagining yourself in an open water race, imagine yourself feeling confident and strong as you run into the water and as you swim through it.

 

Focus.

What are you focused on while swimming?  Are you thinking about your technique?  Are you concentrating on your breathing?  Is your focus positive or negative?  While you are training and using imagery to re-create your swim, think about something positive that relates to swimming.  Don’t allow negative thoughts to get in your way.  Replace any negative thoughts with positive thoughts.  For example, if you are thinking, “I never do well swimming in competitions”… replace that thought with, “In this competition, I am going to swim the best I can”.   When you are in the water (in practice and competitions), use a cue word to help you block negative thoughts and replace them with positive thoughts. Cue words are helpful to elicit either a motivational or emotional response.  For example, if during a triathlon your goggles get pulled off by another swimmer passing you, instead of getting frustrated and thinking about how you are going to avenge yourself, or about the amount of time you lost, use a focus word (e.g., wall… Get to the wall, put your goggles on and start again). This will help you focus, collect yourself, and start again.  If you are feeling nervous before the swim starts think about your breathing.  Use the word “breathe” to remind you to breathe and relax. Focus on you, your swim, your technique, your breath, and your goals.  Focus on what you can control.

 

Control the Controllable.

There are many factors in every triathlon that cannot be controlled.  Recognizing what you can and cannot control is an important part of regulating your arousal. You cannot control the environment you are competing in.  However, you can control your thoughts, and your emotions. If you are in the pool and another passing competitor passing you punches you in the face, what can you do about it?  You can plan how you are going to get back at them, but in the end this is mental and physical energy wasted on something that was most likely an accident.  Use your cue words to get you re-focused and back on track.  You can’t control the other swimmers in the water; you can control your thoughts.  You can’t control the water itself, especially if you are in an open water race, but you can control your emotions, your reactions, and possibly the outcome of your own best race.

 

The swim portion of any triathlon doesn’t need to be a source of anxiety for you.  Prepare yourself mentally by understanding why you feel anxious before your swim.  Use imagery to help build your confidence.  Block negative thoughts and replace with positive self-talk and cue words to get you back on track. Let go of what you can’t control, and choose to focus on what you can control. Go swim.  Have Fun!

 

Colleen Sager, M.S. is the owner and founder of Mind Games Pro Performance Consulting and current Bolton Endurance Sports Training (BEST) staff Sports Psychology Consultant.  While working towards her B.S. in Psychology at New Mexico State University (NMSU), she spent her spare time racing throughout New Mexico and Arizona for NMSU’s cycling team.  Training her mind for athletics never occurred to her until her first 100-mile bike ride with her father, when she crashed mentally 60 miles in.  When she returned to school after this particular ride, she researched Sport Psychology and immediately knew this was something she wanted to study.  After earning her degree, Colleen attended Ithaca College where she studied Sport Psychology under one of the nation’s top sport psychology consultants – Greg Shelley. 

 

Colleen can be reached at [email protected].

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