How do you get "in the zone" for a hard effort on the erg?

[Gammmmo]

As above, do you have certain things you do to prep your mind/body for a really hard effort on the erg such as a PB/SB attempt or interval session?
- do you have a specific warmup?
- do you clean the slide/chain?
- do you do some mobility/flexibility exercises beforehand?
- do have a cup of coffee?
- music?
- do you have to take certain medication?
- do you do nothing different and try to trick your mind into thinking you AREN'T about to hurt yourself?

...these sorts of things. The reason I ask partly is because I've got into the habit of using olbas oil on cottage wool and putting it up my nose (cyclists sometimes do this). Although it does clear your nose/head I really don't think it's anything other than psychosomatic but I have noticed it helps put me "in the zone".

[lindsayh]

FWIW
- I spend about 72 hours on playing mind games - positive self talk and visualisation
- good sleep the night(s) before
- sugar/banana and a complex carb breakfast
- triple shot capp.
- 4-5k warm up in a Fletcher-esque style (slow fast and variable sr)
- then a bi of a stretch
- no music for me
- familiar routines - wear my sweat bands even if I don't need them

[Dangerscouse]

I swear by music and a strong coffee to pump me up for most things.

Other than that it's all mental preparation and visualising the finish and imagining my loved ones cheering me on. As soon as I enter the pain cave I've already mentally managed it so it's all good...well, barely manageable in reality but I tell myself it's all good. I find a short mantra is useful too. There's a lyric in a Leftfield tune (Dusted) that says "there is no choice, but to pursue it"...that really powers me through whether it's a 2k or marathon.

[Cyclist2]

The reason I ask partly is because I've got into the habit of using olbas oil on cottage wool and putting it up my nose (cyclists sometimes do this).

This must be a UK term I'm unfamiliar with. What the heck is it?

I like Lindsay's routine - I forgot the good breakfast part at WIRC. Won't make that mistake again.

[JerekKruger]

The reason I ask partly is because I've got into the habit of using olbas oil on cottage wool and putting it up my nose (cyclists sometimes do this).

This must be a UK term I'm unfamiliar with. What the heck is it?

Olbas oil powerful smelling oil used as a decongestant and I am fairly certain "cottage wool" is cotton wool.

[Gammmmo]

Yes, cotton wool not cottage wool

[hjs]

A good run up in training is best for me, that will slowly get me in a good mindframe. Knowing what you can and being able to hurt yourself are both important.
On the day self being fresh is important. Races are often early which makes being fresh difficult, never been a morning person, never train early. How some people can train seriously right after getting out of bed is something I will never get a grip on.

[bonefixer]

I can tell how it's going to be based on HR during the warm up. Just did my 1 hour PB. Wasn't planning to, and since I did leg weights yesterday didn't for a moment think I'd be doing anything but gentle paddling. But legs felt good, and HR was about 10bpm lower than usual during the warm up. So went for the hour and smashed it.

Apart from that, if I'm planning a PB effort, it's rest, no alcohol, plenty of fluids, a proper warm up, and suitable music. And proper pacing.

[Gammmmo]

I can tell how it's going to be based on HR during the warm up. Just did my 1 hour PB. Wasn't planning to, and since I did leg weights yesterday didn't for a moment think I'd be doing anything but gentle paddling. But legs felt good, and HR was about 10bpm lower than usual during the warm up. So went for the hour and smashed it.

Apart from that, if I'm planning a PB effort, it's rest, no alcohol, plenty of fluids, a proper warm up, and suitable music. And proper pacing.

A lower HR for a given pace can be a sign of fatigue and conversely a higher HR for a given pace CAN be a sign of freshness. In those cases HR will be high for a given RPE and HR will ultimately *be able to* get towards your maximum if you so wish. If you're not fresh what you'll find is that HR will be somewhat capped and the last 5% of what you can achieve in terms of performance will not be accessible. How we "feel" on any given day is the product of many things - many of which aren't really understood at all by anyone yet. How many times have you done the SAME buildup i.e. everything is constant such as perceived fatigue, sleep quality, diet etc going into the same session and it somehow feels harder or easier than another time? It's normal. I keep thinking if anyone picks apart this very complicated physiological process (so that they can accurately predict how an athlete will likely perform) they will make alot of money! In cycling there are models that take into account training load of many weeks, freshness, type of training composition etc but STILL it's not always accurate at all. Such things serve as a tool but aren't always that accurate.

[Anth_F]

How some people can train seriously right after getting out of bed is something I will never get a grip on.

Could never grasp that either. Plenty i know, go out for 6am jogs!

Getting into a routine of doing it frequently i bet has it's rewards and feel good factors.

[Gammmmo]

How some people can train seriously right after getting out of bed is something I will never get a grip on.

Could never grasp that either. Plenty i know, go out for 6am jogs!

Getting into a routine of doing it frequently i bet has it's rewards and feel good factors.

jog <> "train seriously"

...big difference!

[Anth_F]

Okay dad

[Gammmmo]

@Anth - there's a distinction IMO between being motivated to "do something" and getting out of bed and doing HIT. Son.

[hjs]

How some people can train seriously right after getting out of bed is something I will never get a grip on.

Could never grasp that either. Plenty i know, go out for 6am jogs!

Getting into a routine of doing it frequently i bet has it's rewards and feel good factors.

jog <> "train seriously"

...big difference!

Even a jog sounds horrible early days.

[Anth_F]

I cba to even go to the toilet @ that time of the morning

Btw "train seriously" only means HIT is a bunch of baloney.