Visualization is the first step in increasing the likelihood of reaching your goals and dreams.

Just as affirmations or mantras benefit motivation, focus, and practical goal setting, visualization or mental imagery does, too.

What is Visualization? It is the use of imagination through pictures or mental imagery to create visions of what we want in our lives and how to make them happen. Along with focus and emotion, visualization becomes a powerful, creative tool that helps us achieve what we want in life. Used correctly, it can promote self-improvement, maintain good health, help you perform well in sports, and help you achieve your life goals.

In sports, professional athletes often use mental imagery to improve their skills by picturing achieving a specific feat, such as hitting or shooting a ball, skiing down a hill, swimming, or running a race, among other things.

“Humans are but the product of their thoughts, what they think, they become.” Gandhi.

Some benefits of visualization:

The idea behind visualizing your goals is that if you “see” them, you are more likely to achieve them.
It creates inner motivation to pursue your goals and dreams.

When you visualize, your brain learns to recognize the resources you need to achieve your goals.

• Consistent visualization practice promotes positive thinking and helps one stay on track to be successful in the long run.

By experience, the more I practice this, the better mentally prepared I am before any life event or race week. This increases the possibility of enjoying the whole process.

Visualizing first thing in the morning is a very good habit. I also do it during training or before going to bed.

We can apply this technique to anything in our life, big dreams, goals, interviews, speeches, personal life, any life challenge, or skill we want to improve or learn.

Before any big event or activity, you must do the whole movie in your mind several times. Dreaming is free and legal.

“Start before you're ready.”S. Pressfield. — **“Start before you're ready.”**
S. Pressfield.

Visualization tips for Triathlete’s Race Week:

The race briefing, the expo, and the environment have good energy.
Setting an alarm the night before.
Your waking up routine early in the morning.
How your breakfast will taste, yummy.
Getting to the race venue. Listening to your favorite music.
Visualize doing a gear checklist and completing all your to-do lists.
Bringing your bike in the car or packing it.
The weather (cold/hot/windy/rainy).
Setting up your transition. What do you need?
Imagine the music, the sounds, the smells, the whole feeling.
You observe many smiles and nervous individuals, but you remain very calm.

Some examples of a Triathlete race day simulation visualization:

This can help to ease any race-day nerves.

For better results, start 2 weeks or a few days earlier, and visualize your event for at least 5 minutes. Here are some examples of scenarios to visualize for a triathlon race day:

Waking up early: I'm preparing to get to the race venue. How is the weather? Is it dark or sunny?
Preparing your transition: warm up and practice your favorite mantras for that day.
The race starts countdown: 10, 9, 8, 7... Are you feeling cold, warm, confident, focused, and positive? 3,2,1….Beeeep!
Swimming: Visualize numerous athletes swimming nearby. What are the water temperature and waves like? Is it clear or dark water? You feel light and breathe often. Use positivity with your favorite mantras.
Transition #1: Run from the water to the transition, find your bike spot, and mentally rehearse what you need to do before touching your bike and exiting T1 for your ride.
The bike ride: smooth. How is the course? Hilly or flat? You are feeling strong, alert, and focused on nutrition. How does it taste? You are breathing deeply. You are managing your thoughts with encouraging self-talk.
Transition #2: Dismount the bike and observe yourself running to find your bike spot. Again, rehearse all the details of what you plan to do in T2 before heading out for your run.
The run: visualize yourself maintaining good form and then feel strong as you cross the finish line.