The Key To Maintaining Intentional Focus

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 â€œReleased Partiesâ€), 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 â€œTrainingâ€) 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.

THE KEY TO MAINTAINING INTENTIONAL FOCUS
by B.E.S.T. Sports Psychology Consultant Colleen Sager

“The time is now, the place is here” – Dan Millman

Take a moment to think about your last peak performance either during training or a race. What thoughts are going through your head? Were you thinking about a past or future race? Probably not. Chances are you weren’t thinking about how high your heart rate was either. You were most likely concentrating on one thing and one thing only; moving your body toward the finish line. During a state of peak performance, an athletes mind is focused on what they need from their body. There is no difference between what they are thinking and how they are moving. A focused state of mind requires deliberate mental effort and intention.

The ability to focus on the right cue in athletics can be the difference between standing on the podium at the end of the day, or simply crossing the finish line. Sounds simple enough, however, being able to focus on the correct cue for an extended amount of time, is almost impossible. Don’t fret; here are a few ways in which you can improve your focus and concentration and ultimately, your performance. Today I am going to talk about two important factors when trying to improve concentration: (1) focusing on relevant environmental cues, and (2) maintaining attentional focus overtime.

Before we get into the nitty-gritty of how you can focus on relevant cues, let’s first identify some distractions. There are both internal and external distractions. Examples of internal distractions would be: hunger, soreness, thirst, fatigue, boredom, and of course, the thoughts in your head. External distractions include: weather, competitors, and crowd noise. Take a few moments now and write down what distracted you during your last race or training. Understanding when you are being distracted and by what, is important to help you know when it’s time to re-focus.

Focusing on relevant cues can sometimes be hard for athletes who pay attention to their computers or heart rate monitors more than their environmental cues. Instead of looking at your gadgets constantly, take a moment to think about your race, and your race plan. Don’t pay attention to your competitors, or your last performance, be in the moment taking in your environment and what that means for your race. Narrow your focus to one or two external cues that help you perform at your best. For example, as a triathlete, when you are in the water sighting is a great way to narrow your focus, while keeping you on course and swimming the straightest line. When sighting, you are focused on getting to the object keeping you on course, narrowing your focus on that particular object.

Exercise 1.1

Below is a homework assignment I have for you to work on to help you focus on relevant cues. All you need is a pen and an alarm set for 1 minute.

The figure below is a grid containing only double-digit numbers. The goal of this exercise is to find and cross out as many sequential numbers as possible (e.g., 10,11,12) within one minute. If and when this becomes too easy for you, try finding a different set of numbers (e.g., variables of 3) with music or your television on in the background. Whenever this exercise seems to be too easy, add another distractor to the exercise, forcing you to focus more intently.

Figure 1.1

41	81	53	24	46	38	70	60	83
19	37	03	64	22	79	33	01	16
65	14	80	12	82	09	59	42	50
32	62	21	29	69	15	26	55	78
73	18	48	00	36	63	54	11	28
04	51	34	43	74	02	66	45	88
58	25	07	77	20	76	23	71	05
49	31	72	40	67	52	84	39	89
27	85	13	61	06	30	10	87	56
35	08	68	17	57	86	44	47	75

Depending on what race you are involved in, you could be on the course for hours at a time. By no means are you expected to concentrate totally during the entirety of the race. In fact, it is sometimes good to let your mind think of nothing, and allow your body to go through the motions. The key to maintaining intentional focus over time, is knowing when you are being distracted and need to focus on either your internal or external cues. How do you do this? By practicing to maintain your focus.

Exercise 1.2

Find a quiet place where you won’t be distracted for at least five minutes. Take with you an object that you can hold in your hand and can focus on for the next five minutes. Set your timer to see how long you can focus on this object. Hold the object in your hand taking in its color, texture and smell. Once you have an idea of what this item feels like, set it down and focus your attention on examining it in great detail. When your thoughts start to wonder, bring your mind back to this object. See if you can focus on the object for five minutes. Once you can focus on the object for five minutes without your mind wandering, add a distraction such as music or television in the background.

Practice both of these homework assignments at least twice a week remembering to add distractions as the exercises get too easy. Practice being focused on relevant cues while training. Without practice you can’t expect to focus on relevant cues or maintain your focus during race day. Being ready for race day includes training your mind, not just your body.

“What do I mean by concentration? I mean focusing totally on the business at hand and commanding your body to do exactly what you want it to do.” – Arnold Palmer

41	81	53	24	46	38	70	60	83
19	37	03	64	22	79	33	01	16
65	14	80	12	82	09	59	42	50
32	62	21	29	69	15	26	55	78
73	18	48	00	36	63	54	11	28
04	51	34	43	74	02	66	45	88
58	25	07	77	20	76	23	71	05
49	31	72	40	67	52	84	39	89
27	85	13	61	06	30	10	87	56
35	08	68	17	57	86	44	47	75

41	81	53	24	46	38	70	60	83
19	37	03	64	22	79	33	01	16
65	14	80	12	82	09	59	42	50
32	62	21	29	69	15	26	55	78
73	18	48	00	36	63	54	11	28
04	51	34	43	74	02	66	45	88
58	25	07	77	20	76	23	71	05
49	31	72	40	67	52	84	39	89
27	85	13	61	06	30	10	87	56
35	08	68	17	57	86	44	47	75

41	81	53	24	46	38	70	60	83
19	37	03	64	22	79	33	01	16
65	14	80	12	82	09	59	42	50
32	62	21	29	69	15	26	55	78
73	18	48	00	36	63	54	11	28
04	51	34	43	74	02	66	45	88
58	25	07	77	20	76	23	71	05
49	31	72	40	67	52	84	39	89
27	85	13	61	06	30	10	87	56
35	08	68	17	57	86	44	47	75