Matt Fitzgerald - How Bad Do You Want it?: Mastering the Psychology of Mind Over Muscle
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The greatest athletic performances spring from the mind, not the body. Elite athletes have known this for decades and now science is learning why its true. In his fascinating new book How Bad Do You Want It?, coach Matt Fitzgerald examines more than a dozen pivotal races to discover the surprising ways elite athletes strengthen their mental toughness.
Fitzgerald puts you into the pulse-pounding action of more than a dozen epic races from running, cycling, triathlon, XTERRA, and rowing with thrilling race reports and revealing post-race interviews with the elites. Their own words reinforce what the research has found: strong mental fitness lets us approach our true physical limits, giving us an edge over physically stronger competitors. Each chapter explores the how and why of an elite athletes transformative moment, revealing powerful new psychobiological principles you can practice to flex your own mental fitness.
The new psychobiological model of endurance performance shows that the most important question in endurance sports is: how bad do you want it? Fitzgeralds fascinating book will forever change how you answer this question and show you how to master the psychology of mind over muscle. These lessons will help you push back your limits and uncover your full potential.
How Bad Do You Want It? reveals new psychobiological findings including:
- Mental toughness determines how close you can get to your physical limit.
- Bracing yourself for a tough race or workout can boost performance by 15% or more.
- Champions have learned how to give more of what they have.
- The only way to improve performance is by altering how you perceive effort.
- Choking under pressure is a form of self-consciousness.
- Your attitude in daily life is the same one you bring to sports.
- Theres no such thing as going as fast as you canonly going faster than before.
- The fastest racecourse is the one with the loudest spectators.
- Faith in your training is as important as the training itself.
Athletes featured in How Bad Do You Want It?: Sammy Wanjiru, Jenny Simpson, Greg LeMond, Siri Lindley, Willie Stewart, Cadel Evans, Nathan Cohen and Joe Sullivan, Paula Newby-Fraser, Ryan Vail, Thomas Voeckler, Ned Overend, Steve Prefontaine, and last of all John The Penguin Bingham
Matt Fitzgerald: author's other books
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MATT FITZGERALD is an acclaimed endurance-sports writer and authority. His many previous books include the best-selling Racing Weight; RUN: The Mind-Body Method of Running by Feel; Brain Training for Runners; and Diet Cults. His book Iron War was long-listed for the 2012 William Hill Sports Book of the Year. Matt is a regular contributor to Mens Fitness, Mens Health, Outside, Runners World, Bicycling, Running Times, Womens Running, and other sports and fitness publications. He lives and trains in California.
The process of researching and writing this book was a rewarding test of endurance, one that I could not have completed and would not have enjoyed without the help of a great many talented and generous people. In particular, I wish to acknowledge and thank Bob Babbitt, Kevin Beck, Chris Bednarek and Team Unlimited, Greg Benning, John Bingham, Casey Blaine, Serena Burla, Walt Chadwick, Nathan Cohen, Ted Costantino, Louis Delahaije, Chris Derrick, Adam Elder, David Epstein, Nataki Fitzgerald, Robert Gary, Elliott Heath, Elena Ivanova, David Jankowksi, Renee Jardine, Jeff Johnson, Hunter Kemper, Linda Konner, Siri Lindley, Bobby Mack, Samuele Marcora, Alissa McKaig, Greg Meyer, T. J. Murphy, Connie Oehring, Ned Overend, Beth Partin, Linda Prefontaine, Pete and Zika Rae, Toni Reavis, Stephen Roth, Josh Sandeman, Jenny Simpson, Neely Spence, Willie Stewart, Joseph Sullivan, Fritz Taylor, and Ryan Vail.
INTRODUCTION
Cona, G., A. Cavazzana, A. Paoli, G. Marcolin, A. Grainer, and P. S. Bisiacchi. Its a Matter of Mind! Cognitive Functioning Predicts the Athletic Performance in Ultra-Marathon Runners. PLOS ONE 10, no. 7 (July 2015): e0132943.
Pageaux, B., R. Lepers, K. C. Dietz, and S. M. Marcora. Response Inhibition Impairs Subsequent Self-Paced Endurance Performance. European Journal of Applied Physiology 114, no. 5 (May 2014): 10951105.
Wall, B. A., G. Watson, J. J. Peiffer, C. R. Abbiss, R. Siegel, and P. B. Laursen. Current Hydration Guidelines Are Erroneous: Dehydration Does Not Impair Exercise Performance in the Heat. British Journal of Sports Medicine 49, no. 16 (August 2015): 10771083.
Walsh, V. Is Sport the Brains Biggest Challenge? Current Biology 24, no. 18 (2014): R859R860.
CHAPTER 1
Havenar, J. and M. Lochbaum. Differences in Participation Motives of First-Time Marathon Finishers and Pre-race Dropouts. Journal of Sport Behavior 30, no. 3 (September 2007): 270.
Marcora, S. M., W. Staiano, and V. Manning. Mental Fatigue Impairs Physical Performance in Humans. Journal of Applied Physiology 106, no 3 (March 2009): 857864.
Smith, R. E. Effects of Coping Skills Training on Generalized Self-Efficacy and Locus of Control. Journal of Personality and Social Psychology 56, no. 2 (February 1989): 228233.
CHAPTER 2
Baden, D. A., T. L. McLean, R. Tucker, T. D. Noakes, and A. St. Clair Gibson. Effect of Anticipation During Unknown or Unexpected Exercise Duration on Rating of Perceived Exertion, Affect, and Physiological Function. British Journal of Sports Medicine 39, no. 10 (October 2005): 742746.
Galak, J., and T. Meyvis. The Pain Was Greater if It Will Happen Again: The Effect of Anticipated Continuation of Retrospective Discomfort. Journal of Experimental Psychology: General 140, no. 1 (February 2011): 6375.
Ivanova, E., D. Jensen, J. Cassoff, F. Gu, and B. Knuper. Acceptance and Commitment Therapy Improves Exercise Tolerance in Sedentary Women. Medicine and Science in Sports and Exercise 47, no. 6 (June 2015): 12511258.
Smirmaul, B. P., J. L. Dantas, F. Y. Nakamura, and G. Pereira. The Psychobiological Model: A New Explanation to Intensity Regulation and (In)Tolerance in Endurance Exercise. Revista Brasileira de Educao Fsica e Esporte 27, no. 2 (AprilJune 2013): 333340.
CHAPTER 3
Allen, E. J., P. M. Dechow, D. G. Pope, and G. Wu. Reference-Dependent Preferences: Evidence from Runners. Working Paper No. 20343, National Bureau of Economic Research (July 2014), doi: 10.3386/w20343.
Bar-Eli, M., G. Tenenbaum, J. S. Pie, Y. Btesh, and A. Almog. Effect of Goal Difficulty, Goal Specificity and Duration of Practice Time Intervals on Muscular Endurance Performance. Journal of Sports Science 15, no. 2 (April 1997): 125135.
Wittekind, A. L., D. Micklewright, and R. Beneke. Teleoanticipation in All-Out Short-Duration Cycling. British Journal of Sports Medicine 45, no. 2 (February 2011): 114119.
CHAPTER 4
Beilock, S. Choke: What the Secrets of the Brain Reveal About Getting It Right When You Have To. New York: Atria, 2011.
Blanchfield, A. W., J. Hardy, H. M. De Morree, W. Staiano, and S. M. Marcora. Talking Yourself out of Exhaustion: The Effects of Self-Talk on Endurance Performance. Medicine and Science in Sports and Exercise 45, no. 5 (2014): 9981007.
Renfree, A., J. West, M. Corbett, C. Rhoden, and A. St. Clair Gibson. Complex Interplay Between Determinants of Pacing and Performance During 20-km Cycle Time Trials. International Journal of Sports Physiology and Performance 7, no. 2 (June 2012): 121129.
Schcker, L., N. Hagemann, B. Strauss, and K. Vlker. The Effect of Attentional Focus on Running Economy. Journal of Sports Science 27, no. 12 (October 2009): 12411248.
Williams, E. L., H. S. Jones, S. Andy Sparks, D. C. Marchant, A. W. Midgley, and L. R. McNaughton. Competitor Presence Reduces Internal Attentional Focus and Improves 16.1km Cycling Time Trial Performance. Journal of Science and Medicine in Sport 18, no. 4 (July 2015): 486491.
Zachry, T., G. Wulf, J. Mercer, and N. Bezodis. Increased Movement Accuracy and Reduced EMG Activity as the Result of Adopting an External Focus of Attention. Brain Research Bulletin 67, no. 4 (October 2005): 304309.
CHAPTER 5
Furst, D. M., T. Ferr, and N. Megginson. Motivation of Disabled Athletes to Participate in Triathlons. Psychological Report 72, no. 2 (April 1993): 403406.
Haudum, A., J. Birklbauer, R. Sieghartsleitner, C. Gonaus, and E. Mller. Blood Lactate Response, Oxygen Consumption, and Muscle Activity During Treadmill Running with Constraint. Perceptual and Motor Skills 119, no. 1 (August 2014): 2037.
Valliant, P. M., I. Bezzubyk, L. Daley, and M. E. Asu. Psychological Impact of Sport on Disabled Athletes. Psychological Report 56, no. 3 (June 1985): 923929.
CHAPTER 6
Aarts, H., K. I. Ruys, H. Veling, R. A. Renes, J. H. de Groot, A. M. van Nunen, and S. Geertjes. The Art of Anger: Reward Context Turns Avoidance Responses to Anger-Related Objects into Approach. Psychological Science 21, no. 10 (October 2010): 14061410.
Collins, D., and A. MacNamara. The Rocky Road to the Top: Why Talent Needs Trauma. Sports Medicine 42, no. 11 (November 2012): 907914.
Janssen, S. A., P. Spinhoven, and J. F. Brosschot. Experimentally Induced Anger, Cardiovascular Reactivity, and Pain Sensitivity. Journal of Psychosomatic Research 51, no. 3 (September 2001): 479485.
Sarkar, M., D. Fletcher, and D. J. Brown. What Doesnt Kill Me... : Adversity-Related Experiences Are Vital in the Development of Superior Olympic Performance. Journal of Science and Medicine in Sport 18, no. 4 (July 2015): 475479, doi: 10.1016/j.jsams.2014.06.010.
Seery, M. D., R. J. Leo, S. P. Lupien, C. L. Kondrak, and J. L. Almonte. An Upside to Adversity? Moderate Cumulative Lifetime Adversity Is Associated with Resilient Responses in the Face of Controlled Stressors.
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