Performance On Demand Podcast

In this episode, Craig and Jeremy talk the off-season and what that looks like. The Off-Season is a must if you want to improve! Listen in on some great coaching tips Highlight: (08:45) Intro to the Off-season (13:15) The coach must... (15:20) Talking about Podcast #3 - Trust Your Coach (17:15) Broken Bone analogy (19:15) Biggest gains are when its healing (21:00) Do most coaches agree with Off-Season perspective? (23:55) What does the Off-Season look like (31:25) Goal Setting (33:00) Great time for Mental Coaching (35:45) Mental Tip (43:45) A message from Kung Fu Panda (47:40) Off-Season Plan from MindRightMultisport.com (50:32) What's the Free Mental Coaching Consultation like

In this episode, Craig and Jeremy talk about the importance of having amnesia during training and racing. This is a must listen!

In this episode, Craig and Jeremy tell you the TOP 10 Race Day Tips! This is a must listen! Highlight: (01:45) The start to our Top 10 Race Day Tips (5 Performance and 5 Mental tips) (02:08) Tip #1 Trust the process (04:10) Tip #2 Don't worry about sleeping the night before (06:35) Tip #3 Trust your plan (08:25) Tip #4 No Time Expectation (09:58) Tip #5 Your own job is to eat and drink.. and obviously work (11:20) Tip #6 No Negative Self Talk (13:10) Tip #7 Control the controllable (14:50) Tip #8 Stay in the Moment (16:13) Tip #9 Savor the Journey (18:30) Tip #10 Compete or Complete mindset (know this!) Bonus Tip #11- You will have go listen but it will make a huge difference!

In this episode, Craig and Jeremy talk to the one and only Mr. Mark Miller about his amazing run of long course racing, tips in staying in the game plus a ton of laughs!! This is a must listen! Highlight: (01:15) Introduction to Guest Mark Miller (03:20) How do you keep going after so many races? (07:25) Dealing with POST IRONMAN Blues (10:30) What is it that makes you want to do more and giving more than you take (14:30) 3 Tips to stay in the sport for a long time (20:55) What is your favorite half and full Ironman? (23:30) Mark tells us about his background (28:00) Question Time!

In this episode, Craig and Jeremy talk to a new listener of our show. She happen to run across our podcast out of luck and loved it. We reached out to us and we brought her on the show with some age grouper questions.. A TON of info in this one folks.. GREAT PODCAST! Highlight: (01:20) Intro into this podcast (02:00) Introduction to Tracy S (04:30) What is your WHY for racing triathlons (08:53) "You are an IRONMAN".. How sweet were those words (12:00) What did you tell yourself in order to get out of bed and workout at 4am (13:55) Age Grouper question #1 (Nutrition) (21:33) Age Grouper question #2 (pre-race preparation including mental coaching session) (38:45) Age Grouper question #3 (45:29) Conversation on Anxiety (48:20) Question Time!

In this episode, Craig and Jeremy talk with triathlete Crystal Self regarding the balancing act of training for long course races while also being a parent. Highlight: (01:40) Introduction to Mind Right Multisport athlete Crystal Self (04:15) Does a busy professional have time to train? (04:45) How do you fit everything in your schedule (11:10) Can a mother do an Ironman? (14:15) Double C Mindset (complete vs. complete) (15:25) What inspires you? (Mental Training with Craig Willard) (17:35) Demand the Impossible U-Discovered.com (18:25) Through your journey to inspire you were inspired (20:00) Do you have a quote/motto that you go back to? (22:45) If a mother is listening that feels like she can do a triathlon what would you tell them? (30:45) Helpful tips for mothers (34:15) Question Time!

In this episode, Craig and Jeremy talk about the 100% Rule which affects all parts of your life whether its business, life, marathons, triathlons, endurance sports and more... This is a must listen! Highlight: (01:00) What is the 100% rule (01:38) Rest Day? Light Day? Heavy Day, Swim day? (02:22) Double C's (03:45) Giving your all? (04:18) Even during recovery? (05:33) Not every day is the same (05:58) No workout you ever regret (07:00) Always put forth the effort (08:30) How do you know you have given it all? (09:15) If you give it your all, what do you do? (10:57) REST (11:55) Its YOUR 100% (12:36) What are you doing it for? (13:22) Coaches must give their 100% too! (16:00) Give 100% of everything you do (17:20) Tips from the special forces (18:40) Athletes with bad fundamentals (19:55) Sometimes you have to slow down to speed up (21:35) The results of 100% or not.. (22:00) Why would you ever give less than your best? (24:25) Question Time!

In this episode, Craig and Jeremy talk underperformance, what could be happening and how to move foward Highlight: (01:00) What is performance (05:16) Set race expectations? (06:35) External circumstances (08:00) #triexcuse (08:50) Underperforming could come from... (10:45) Burdens (11:00) What are the top three things to help get past under-performance (13:10) The coaching plan (14:00) anxiety and depressive thoughts...LET IT GO (15:20) Focus podcast mention (16:00) Mental coaching conversation (18:00) Proper goal setting (18:10) Rock in the lake (20:15) Pressure on yourself (smile) (22:30) Put in it what you want out of it (100% rule) (23:00) Question TIME!

In this episode, Craig interviews Athlete Nichole Nuccio and Tom Rehbeck about Long Course Racing! It is definitely worth the listen, especially if you like CARBS! Questions, comments or topics you would like to cover - email us at performanceondemandpodcast@gmail.com Follow us on Twitter @Performondemand Your show hosts: Craig Willard - Certified Mental/Life Coach and Owner of U-Discovered, LLC • Contact • CraigWillard@U-Discovered.com • www.U-Discovered.com • www.facebook.com/craigwillardsportspsychology • Twitter @U_discovered Guests Athlete Nichole Nuccio and Tom Rehbeck Show Highlight: (00:50) Introduction to our Guest Nichole Nuccio and Tom Rehbeck (04:00) What is long course racing (05:40) Can anyone do a long course race? (06:25) Fears, concerns and anxieties from completing your first long course (09:45) Do you have a WHY for racing a long course race (14:00) Does age matter for a long course race? (16:25) How much time is needed for preparation of a long course (19:45) Invest in a coach? (21:20) Can

Highlight: (02:00) What is tapering? (04:20) How long should you taper? (05:20) Things that can happen during a taper. (06:00) The mental side of tapering? (07:20) The key to tapering (09:00) What can you do mentally (13:10) One thing that less experienced athletes do (14:30) The art of setting up the appropriate taper (15:00) Debating your training at the start of taper... (15:50) 100% Effort (18:30) Mental preparation tips (21:10) Anxiety (23:00) Something you can do during taper (25:30) More mental tips for tapering (28:15) Fun Questions

Highlight: (02:00) What is being a Champion? (05:40) What does a Champion to be physical? (08:00) Be a Champion today (08:45) How do you become a Champion? (13:10) How do we get out of a Non-Champion mindset (23:45) Parents and Coaching (25:10) Being a Champion drive confidence automatically (29:45) 5 Points on being a Champion (33:10) The spiraling of thoughts (36:10) Fun Questions

Highlight: (01:30) Introduction to Derek Dalzell (http://www.dalzellcoaching.com) (05:50) What is "Off Season"? (06:30) Derek tells a story about his passion having an off season (08:56) Is there an average amount of off season time? (11:48) Jeremy speaks from an Athletes standpoint (12:23) Craig talk of the mental part of the Off Season (15:25) Are there goals during off season? (17:46) What about nutrition? (20:00) Two common worries with having an off season (24:00) More information on Dalzell Coaching (27:10) Is there a certain amount of time annually for downtime? (30:00) How many time a year can the body peak? (31:30) One point that helps solidity the importance of downtime (34:30) When your coach tells you that you need downtime, tips to help. (37:10) What do you do mentally for off season? (45:00) What is the most common piece of advice given to athletes and what is your favorite thing about coaching? (52:30) Final Thoughts (53:40) Question time

Highlight: (01:30) What is confidence? (04:00) External confidence (04:50) Internal confidence / external confidence (05:30) The most powerful form of confidence (06:00) Confidence from your journey (07:00) When you lack confidence (07:30) People who tend to step outside their comfort zone are more confident (09:00) Showing confidence even when you don't have it (10:20) Confidence gained gear (12:15) Confidence = belief (14:00) Definition of confidence (16:30) What is the core of confidence (17:15) When do you feel the most/least confident? (22:48) When you don't feel confident, quick tips (25:50) How to look at your data to see growth and development (27:00) A neat way to look at how much work you have completed in preparation (28:00) Fear of failure (31:45) Our bodies governors (34:15) Fun questions

Highlight: (02:00) What is success? (05:15) Outcome goals as a level of success (07:10) Success = ?? (09:00) Does confidence connect with success (10:30) Connecting success to self (11:25) Failure doesn't exist (12:55) Happiness and success (13:30) Success formula? (14:45) Critical points on success, goal setting and success/failure doesnt determine self worth (16:15) Success doesnt equal happiness (16:45) Fears of success (18:00) Subconscious vs conscious actions, thought provoking question (19:30) How to help get away from impact of the work "success" (25:40) #1 question from any coach should be .... (27:30) Goals and success (31:20) Success comes before work, at times (31:55) Listener question (35:15) Thoughts that drive... thought (36:00) If failure is not an option (doesn't exist), what can you do? (39:00) Get a hold of us (41:00) A note to you! (42:30) Fun question time! (46:30) Final thoughts

Highlight: (01:40) How much do your emotions play in your performance/competition. (02:35) When things go south (03:00) When does your emotional state get the best of you? (03:25) When things get close, what happens? (05:40) Regrets (07:00) What happens in high stress and angry situations? (07:30) The Emotional Wheel (08:15) How do you get out of the Emotional Wheel?

Highlight: (00:35) Intro into Focus. (00:50) What is Focus? (02:12) Important point to listen to. (03:35) " I don't know how to focus" (06:50) Interesting point on self-talk. (09:40) Prioritization of thought. (11:30) Potential things to focus on. (13:00) Common confusion on focus. (14:20) Exercise on the prioritization of focus question? (15:20) Focusing exercise (18:30) How Nutrition affects focus. (20:15) How music affects focus. (21:00) Focusing technique. (23:00) Length of Focus. (24:30) Specifics of focus. (25:00) Management of time. (27:00) U-Discovered.com Blog Post on Focus including tips on focusing (29:00) Closing recap and tips. (31:30) Fun questions! Must listen! (31:35) Question #1 (34:00) Question #2 (35:30) Question #3 (38:30) Crazy riddle, can you get it before we give it away? (40:00)

Highlight: (01:50) Why is endurance sports a team sport? (11:45) For those endurance athletes who do not have a team work with yet want more, what can developing a team do for them? (19:00) How much extra work is it to be the lead guy in a ride? What are your thoughts? (25:00) Thoughts on yoga for endurance athletes. (26:10) Thoughts on massage therapy for athletes. (26:30) Thoughts on chiropractic services for athletes. (27:00) Thoughts on strength coaching. (27:50) Thoughts on mental coaching.

Show Highlight: (00:50) How do you know when your performance in improving?(01:30) What is goal setting about? (02:10) Athletes and goal setting (02:35) Quick tips on goal setting (12:00) 3 main areas of goal setting, this is critical! (13:00) Process goals (15:50) Performance goals (16:50) Outcome goals (21:00) Adaptable goals (23:00) Jumping over process goals going straight to performance goals

Show Highlight: (01:30) What is an endurance coach? (03:40) What is the difference between good and great coaches? (06:30) Can you have more than one endurance coach? (09:04) What questions would I ask while interviewing a coach? (11:50) What does the success of a coaches athlete mean about their coaching? (15:45) Quantifiable value of a mental coach? (16:30) The value of mental coaching along with endurance coaches. (18:00) The next breakthrough in performance. (18:50) Coaching themselves? (19:00) The power of belief. (19:25) A great question to ask a potential coach. (19:30) Mental coaching questions to ask. (21:00) What fear does to some. (24:00) When is mental skills important to implement (26:00) Should coaches be your friend? (30:00) Fun question

Show Highlight: (01:41) How do people get started in triathlons? (04:00) Information that is out on the internet. (06:20) The power of habit. (08:30) What do I focus on first... run, bike or swim? (09:15) One of the biggest problems with a new triathlete. (10:30) If I am a good runner, does focusing on biking cause me to lose running skills? (12:45) Information overload? (14:45) What is a sprint distant triathlon? (15:25) What is an olympic distant triathlon? (16:30) What is half distance triathlon? (18:10) What is a full distance triathlon? (22:30) The beauty of having a coach along this journey.