Pre-Race & In-Race Anxiety Workbook for Endurance Athletes

Race-day anxiety isn’t a flaw — it’s a signal.

This workbook helps you understand it, work with it, and actually use it to your advantage.

Inside, you’ll get mental performance tools rooted in CBT, Humanistic Theory, Self-Determination Theory, and Narrative Identity — translated into practical exercises for athletes.

You’ll Learn How To:

• Identify your unique anxiety patterns

• Regulate your nervous system under pressure

• Build a personalized pre-race routine

• Navigate mid-race spirals with clarity

• Use grounded, values-driven self-talk

• Reclaim agency when things get hard

What’s Inside:

• 10+ guided worksheets & prompts

• In-race troubleshooting strategies

• Pre-race decision-making templates

• Breathing and grounding practices

• Values-aligned reframing exercises

• Post-race reflection tools

Format:

PDF • Instant Download
Reusable for every race and every season.

Note:
Integrated Stride athletes receive this workbook for free as part of their coaching membership.