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TopTip2020 #31 - Arousal Level & Inside Voice - Rhett Gowans, AUS
Rhett Gowans of Australia is our current RS Aero 7 World Champion, a top sailing coach and works with Sailing Raceboats, the RS dealer for Australia. Here he explains his all important psychological approach to prepare for a good race...
'Arousal Level & Inside Voice
My top tip is in relation to how we begin all our races, your Arousel Level at the start & the role that your Inside Voice communication plays. Start line arousal is a key element to my start line preparation and implementation.
Definitions:
Examples:
I find that constantly checking in on my Arousal Level and using that inside voice to act as a 'muted commentator' is really beneficial to me. For those wanting to further there racing craft and challenge themselves, I would definitely recommend giving this a go.
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Rhett Gowans of Australia is our current RS Aero 7 World Champion, a top sailing coach and works with Sailing Raceboats, the RS dealer for Australia. Here he explains his all important psychological approach to prepare for a good race...
'Arousal Level & Inside Voice
My top tip is in relation to how we begin all our races, your Arousel Level at the start & the role that your Inside Voice communication plays. Start line arousal is a key element to my start line preparation and implementation.
Definitions:
- Arousal Level - Arousel comes in several forms, it is a blend of physiological and psychological activity in a person and it refers to the level of motivation, alertness and excitement at a particular moment (Weinberg & Gould, 2007).
- Inside Voice - your subconscious voice, the talk that happens in your brain, but is not verbalised.
Strong Wind - Personally, the windier the race - the higher the arousal levels. What I mean by this is my inside voice is more direct, aggressive and awareness is raised (as everything happens at a quicker rate in the breeze), while staying calm and making rationale decisions. It is normal for your heart rate to be raised in higher winds.
Breathing patterns can also heavily increase, decrease or maintain the ideal arousal level for the wind condition. For instance, short, quick breaths will lead to increase in arousal. Examples:
- 10 seconds before the Go gun - "Rhett for the next 2 minutes, you need to sprint as hard as you can off this line, let's beat the two boats that matter most, the windward and leeward boat - MAX HIKE GRRRR, my legs need to be stinging at this top mark" (inside voice)
- "Rhett - this boat to windward WILL NOT accelerate before me, I will hear my ratchet block click before their's". (inside voice)
Light Wind start line arousal in many ways is the opposite. Lowered heart rate, self talk is a lot smoother, slower and considered.
Examples: - 5 minutes before go - "Today's a day for roll tacking, roll gybing, smooth movements all around the course. Acceleration will be key, leave space for at least 10 seconds to accelerate, big leeward roll. Search for those dark patches on the water (gusts) and try and connect them the best you can" (inside voice)
- 20 seconds after the start - "Keep it smooth Rhett, nice flat boat, no sudden movements, keep speed high and pinch" (inside voice)
This is some of the dialogue that goes through my brain. It is important for me to highlight that this takes a lot of preparation and practice, self-talk can start days before a regatta (I know it did for me pre-worlds). These mind skill sessions can take place in a quiet place, and can be as simple as you closing your eyes and imagining you executing a faultless acceleration at the pin end, leaving your competitors in your wake. The more specific you are in these sessions, the more rewarding it becomes.
Rhett Gowans, AUS '
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25/04/2020 19:44:00
Peter Barton
Posts: 5106
