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How Bad Do You Want It?

Mastering the Psychology of Mind over Muscle

by Matt Fitzgerald

|VeloPress©2015·272 pages

Matt Fitzgerald is a journalist, coach, sports nutritionist, and author of more than 20 books. In this book, he walks us through the different scientific perspectives on how to tap into our latent potential with a deep dive into what’s known as the “Psychobiological Model.” It’s a super-engaging look at some ridiculously inspiring elite athletes and how they mastered their minds to do some extraordinary things. Big Ideas we explore include a quick look at the psycholobiological model (see: sub-title of the book: Mastering the Psychology of Mind over Muscle), the fire walk of life (how far do you get to your wall?), the psychology of pain (brace yourself!), perfectionism (vs. optimalism), the audience effect (eyeballs = better performance), motivation (= the strongest influence) and Steve Prefontaine's approach to crushing it ("Bring it on!").


Big Ideas

“The job of this book is to help you become your own sports psychologist—a competent and ever-improving practitioner of the new psychology of endurance sports. You will find no techniques or exercises in the pages ahead. That’s traditional sports psychology. Instead you will encounter true stories of overcoming, drawn mainly from the elite stratum of endurance sports, which become ‘teachable moments’ when viewed from the perspective of the psychobiological model of endurance performance.

In every race, something within each athlete (something we may now specify as perception of effort) poses a simple question: How bad do you want it? To realize your potential as an athlete, you must respond with some version of: More. And then you have to prove it. It’s easy in principle, hard in practice—much harder than figuring out how to train, what to eat, and which shoes to wear. Here’s my promise to you: After you’ve read this book, your answer to the most important question in endurance sports will never be the same.”

~ Matt Fitzgerald from How Bad Do You Want It?

Matt Fitzgerald is a journalist, coach, sports nutritionist, and author of more than 20 books.

In this book, he walks us through the different scientific perspectives on how to tap into our latent potential with a deep dive into what’s known as the “Psychobiological Model.”

We can sum up that approach pretty succinctly via the sub-title of the book: Mastering the Psychology of Mind over Muscle. Which brings us back to the title (which has to rank up there as one of the best—or at least most provocative) ever: How Bad Do You Want It?

Samuele Marcora, the leading scientist at the forefront of the Psychobiological Model captures the essence of the book quite well in his Foreword where he says that this is “a book that can be read as a sports biography but, at the same time, provides suggestions on how to improve endurance performance by becoming your own ‘sports psychologist.’

It’s a super-engaging look at some ridiculously inspiring elite athletes and how they mastered their minds to do some extraordinary things. If that’s your thing, I think you’ll enjoy the book as much as I did. (Get a copy here.)

Of course, as always, we’ll use sports as our portal into enlightenment. Which kinda begs a couple questions before we even jump in:

What’s an important goal in your life? And… HOW BAD DO YOU WANT IT?

(Seriously.) (← What do you want? How bad do you want it?)

I asked myself that question basically every time I saw the cover of the book! (Hah! :)

With that, let’s jump in.

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The psychobiological model

“A newer model of endurance performance integrates the body and the mind through the brain. This alternative theory was dubbed the ‘psychobiological model’ by its primary developer Samuele Marcora. According to the model, exhaustion occurs during real-world endurance competition not when the body encounters hard physical limits such as total glycogen depletion but rather when the athlete experiences the maximum level of perceived effort he is willing or able to tolerate. Hard physical limits do exist, of course, but no athlete ever reaches them because the purely psychological limit of perceived effort tolerance is always encountered first. The seemingly inexorable slowing that occurs at the approach of exhaustion is not mechanistic, like a car running out of gas, but voluntary.”

Welcome to chapter 1 in which we learn about different theories for endurance performance.

Short story: In the early days of this kind of research, the theory was that you just stopped when you couldn’t do any more. Cardiovascular and muscular fatigue set the limits on performance.

More recently, something known as the “central governor” theory gained traction. Basic idea (via Wikipedia) is that the brain “regulates exercise in regard to a neurally calculated safe exertion by the body. In particular, physical activity is controlled so that its intensity cannot threaten the body’s homeostasis by causing anoxic damage to the heart muscle.

Fitzgerald walks us through the newer model of endurance performance: the “psychobiological model.” The primary thing to know about this? It’s ALL about perception of effort.

Get this: “Proof that athletes always have some reserve physical capacity at the point of exhaustion comes from a variety of studies, including some in which subjects are required to exercise to exhaustion and then their muscles are electrically stimulated to determine whether they could continue to work if only the athlete were willing to make them continue—and every time it is discovered that they could.

In plain English, perception of effort is an athlete’s sense of how hard she is working. It is distinct from pain, fatigue, proprioception, and other perceptions that athletes experience when racing, and it is the primary source of the discomfort that causes athletes to slow down or quit when they hit the wall in races. Athletes commonly label this feeling ‘fatigue,’ but fatigue is a separate perception, and much weaker than effort. When you reach the finish line of a hard race and stop, you immediately feel a lot better even though stopping has no immediate effect on your fatigue level. Why do you feel better? Because your effort has ceased.

So… Basically… The book is ALL about managing our PERCEPTION OF EFFORT.

Developing what Fitzgerald calls “coping skills” to deal with the urge to quit when the effort feels too great. But before we jump into some of my favorite coping strategies, let’s spend a moment on a metaphor he uses throughout the book, which is actually the title of the first chapter.

A Race is Like a fire walk

A race is like a fire walk. When you start a race, you are standing before a bed of hot coals, at the far end of which stands a wall. The wall represents your ultimate physical limit. You will never reach it. Your goal is merely to get as close to the wall as possible, for the closer you get, the better you perform. As the race progresses, your bare feet press into the searing coals again and again. Each step is more painful than the one before. (Don’t forget: Pain is different from perceived effort. This is a metaphor.) Eventually, you come to the limit of your pain tolerance and you are compelled to leap off the glowing embers. The distance between this point and the wall is a measure of how well you performed relative to your full potential.

Physical fitness determines where the wall that represents your physical limit is placed. Mental fitness determines how close you are able to get to that limit in competition. Mental fitness is a collection of coping skills—behaviors, thoughts, and emotions that help athletes master the discomfort and stress of the athletic experience, mainly by increasing tolerance for perceived effort and by reducing the amount of effort that is perceived at any given level of intensity of exercise. What I call the new psychology of endurance sports aims to cultivate mental fitness by helping athletes understand the challenges they face from a psychobiological perspective and by showing them how to emulate the ways in which the most successful athletes cope with these challenges.”

A Race Is Like a Firewalk. And… You know what else is? YOUR LIFE!!!

There’s that wall that is your potential. (See it?) And then there’s the bed of hot coals that stands between you and it. (Feel it?) You could say that every day (and many times throughout the day), we step up to the starting line of another metaphorical race/firewalk.

Which begs the questions: How far do you go? How close do you get to the wall of your potential before you stop? And, most importantly: Can you go a little further today?

Note: This is almost exactly what we talked about in our last Note on David Goggins’ Can’t Hurt Me. Goggins is a CASE STUDY in this “psychobiological” approach to endurance sports and life. In fact, the sub-title of his book perfectly captures the essence of this approach: “Master Your Mind and Defy the Odds.”

Goggins’ tells us that we won’t get to running the 200+ miles he can now run overnight. It’s incremental: “Your job is to push past your normal stopping point.” ← In other words, walk a little longer on that fire before you give up.

How? By cultivating better “coping skills” so we don’t get so quickly overwhelmed by our “perception of effort” that leads us to throw in our towels. Let’s look at some strategies now.

The Psychology of pain: Bracing yourself

“Research on the psychology of pain has produced similar findings. A number of studies have compared the effects of two contrasting anticipatory attitudes—acceptance and suppression—on pain perception. Some people have a natural tendency to look ahead to the repetition of a familiar pain stimulus with acceptance. They tell themselves, ‘This is going to hurt, but no worse than before.’ Other people try to cope with the same situation through suppression, a form of denial. They tell themselves, in effect, ‘I really hope this doesn’t hurt as much as it did the last time.’ Psychologists have generally found that, compared to suppression, acceptance reduces the unpleasantness of pain without reducing the pain itself. For this reason, it is a more effective coping skill. … In common language, this attitude of acceptance toward an impending disagreeable experience is called ‘bracing yourself.’”

The psychology of pain. ← Fascinating.

Science says: You’re better off ACCEPTING the pain than trying to *suppress* it. Another way to frame it: EXPECT pain. Then you can “brace yourself.”

Note: Matt refers to Acceptance and Commitment Therapy. Check out our Notes on Russ Harris’s books for more on that subject! (And this +1 on our Suffering Equation.)

Perfectionism

“Psychologists distinguish two types of perfectionism: adaptive and maladaptive. Adaptive perfectionism is a never-satisfied mindset that can have a positive influence on performance. Maladaptive perfectionism, on the other hand, often leads athletes to engage in self-destructive behaviors such as overtraining. This variety of perfectionism is known to be associated with low self-esteem and insecurity. Athletes who harbor a general feeling that they are never good enough are prone to overtrain in their unending quest to prove their worth. Confident athletes tend to be much more able to shape their training on the basis of rational internal observation.”

Perfectionism. Always a topic worth exploring.

As a recovering perfectionist, one of my favorite books on the subject is Tal Ben-Shahar’s The Pursuit of Perfect in which he explores the two different types of perfectionism. As we discuss in Conquering Perfectionism 101, he calls adaptive perfectionism: Optimalism. Check out our Notes for more. (Seriously, if you struggle with issues of perfectionism, check ‘em out!)

For now, know this: “If the only dream we have is of a perfect life, we are doomed to disappointment since such dreams simply cannot come true in the real world.

Step 1 from Tal: Embrace reality. Life will never be perfect. :)

Step 1 from Matt: Trust yourself.

P.S. One more from Tal: “The notion that we can enjoy unlimited success or live without emotional pain and failure may be an inspiring ideal, but it is not a principle by which to lead one’s life, since in the long run it leads to dissatisfaction and unhappiness.

The audience Effect

“Psychologists have a name for this phenomenon: the audience effect. The online Psychology Dictionary defines it as ‘the influence of the presence of other people on an individual’s behavior.’ Psychologists believe that the audience effect is mediated by a so-called sociometer, a mechanism involving multiple regions of the brain, including the anterior insula and the inferior gyrus. Through this mechanism people notice and interpret the attention of those around them and use this input to adjust their behavior in ways that are likely to earn more positive attention.

In essence, the audience effect coaxes people into holding themselves to higher standards. Consider a 2011 study conducted by psychologists at Newcastle University published in Evolution and Human Behavior, which found that college students were more likely to clean up after themselves in a cafeteria when posters depicting human eyes were conspicuously displayed on the walls. The audience effect elevates people’s standards not only for moral behavior but also for any kind of task performance that might be judged. We humans want to be seen as being ‘good at’ whatever we do in the presence of others.”

Isn’t that fascinating?

Eyeballs lead to higher levels of moral behavior—and not just in a cafeteria!!

Matt shares another study in which science says: Want to lift more weights? Do it in front of an audience.

Slightly different context, but I’m reminded of Angela Duckworth’s wisdom from Grit where she tells us: “The bottom line on culture and grit is: If you want to be grittier, find a gritty culture and join it. If you’re a leader, and you want the people in your organization to be grittier, create a gritty culture.

And all that inspires me (even more!) to create our Optimize (noble!) social platform where we support one another with accountability “eyeballs” as we all elevate our standards and make our best our baseline within a community where the OPTIMAL behavior is the NORMATIVE behavior (aka it’s weird NOT to Optimize/meditate/prioritize sleep/etc./etc./etc.).

P.S. Know whose eyeballs we want to make sure are present as much as possible? Your daimon’s.

The strongest influence: Motivation

“The question that each athlete faces in the crucial moments of a race—How bad do you want it?—is fundamentally a question of motivation. A number of factors influence how close a fire walker gets to the wall of his or her ultimate physical limit, but motivation exerts the strongest influence. Lurking behind the question of how badly an athlete wants to do his or best is a deeper question… Is it worth it? The intensity of an athlete’s motivation to achieve the best performance he or she can is determined largely by the value placed on it. Athletes push through extremely high levels of perceived effort in races because they anticipate being rewarded. In most cases this reward is neither utilitarian (e.g., money) nor sensorial (e.g., a delicious celebratory meal) but personal. Some sort of meaning is attached to doing one’s best. That is its value. And the meaning is different for every athlete.”

Motivation. → It “exerts the strongest influence.”

As such, let’s dust off our Motivation Equation a la Piers Steele’s Procrastination Equation (which should have been called The Motivation Equation!)

Motivation = Value x Expectancy / Impulsivity x Delay.

Want high Motivation? REALLY WANT IT! (aka get your “Value” high) + REALLY believe you can get it (aka get your “Expectancy” up) then *reduce* your Impulsivity (aka do what’s important now/quit doing things that *aren’t* important!) while you decrease delay (aka set super taught micro-goals that keep you focused day in and day out).

Check out this +1 for more.

For now: Quick audit of YOUR motivation. What’s your #1 goal these days? Where are you strong? (Yay!) What needs work? And what will you start doing differently… TODAY?

Pre says, “Bring it on!”

“The next day, Pre described the race in his diary. ‘It was a very hard race from the word go with a combination of great runners and a tough course,’ he wrote. ‘I had my problems winning. I felt several times like giving into the pain and letting Gary [sic] win but I just couldn’t. I just kept driving myself harder and harder, longer and longer.’

This frank confession of psychological vulnerability, of unsteadiness in the face of suffering, would have surprised Steve’s legions of worshipful fans across America, known as ‘Pre’s People.’ Through his sadomasochistic racing style and his brash public comments, Pre had built a reputation as the toughest of racers, a fearless gladiator for whom the mastery of effort came easily. ‘The only good race pace is a suicide pace,’ he said in typical fashion before one contest, ‘and today looks like a good day to die.’

Such swaggering declarations had given some fans the impression that Pre actually enjoyed the suffering. Nothing could have been further from the truth. He faced moments of crisis in almost every race, and on occasion his weaker side held sway. ‘I wasn’t competitive,’ he lamented after a losing effort in Europe. ‘We were neck and neck with 50 yards left and I suddenly thought, ‘Oh, hell, I don’t want this bad enough. I don’t care. Take it.’

Even in training, Pre often struggled to meet the mental challenge of intense exertion. ‘Sometimes I wonder if pushing myself to the limits is really worth the pain I have to pay,’ he confided to his diary following a tough track workout in October 1971. ‘All I can say is it better be.’

That fundamental question—Is it worth it?—recurred again and again in Pre’s speech and writing. It betrayed a natural fear and loathing of the ineluctable unpleasantness of running hard. And yet Pre kept putting himself in situations where this question was bound to come up—because he feared and loathed the thought of being defeated by that unpleasantness even more. Pre’s sister Linda said of him, ‘He feels the same pains and fears that we all do.’ What made him different, she added, was that, ‘despite his pain and fear, he said, in essence, ‘Bring it on!’”

That’s from the final chapter of the book that is called “Is It Worth It?” in which we get to spend some time with legendary runner Steve Prefontaine (whose iconic picture graces the cover).

For those who may not know, Prefontaine (known as “Pre” to his adoring fans) was an icon in the early 1970’s. He was basically the Bruce Lee of running. :)

He was also a poster child for the fearless tough guy. Only… He WASN’T fearless. Tough? Yes. Fearless? Immune to the suffering experienced when you push yourself to the edge? No. Absolutely not.

As we’ve discussed so many times (most recently in depth in Conquering Fear 101), it’s not just you. We ALL experience fear. Some of us may experience it further away from that wall of our potential but we (echo) ALL experience fear.

Even the supposedly fearless among us.

So… Know that. Expect the pain of going for it. When you feel the INEVITABLE pain of exiting your comfort zone, repeat after me and Pre: “BRING IT ON!” :)

About the author

Matt Fitzgerald
Author

Matt Fitzgerald

Creator of Dream Run Camp: Where dreamers come to run, and runners live the dream.