The Efficacy of Pre-Competition Psychological Preparation Strategies: A Comparative Study of Imagery Training vs. Relaxation Training

In the landscape of contemporary sports science, pre-competition mental preparation has become a key variable distinguishing elite from amateur athletes, and breakthroughs from plateaus. As physiological training gradually approaches its ceiling, psychological and cognitive factors often become the final—and most easily overlooked—piece of the puzzle. This article focuses on the core issue of “pre-competition mental preparation,” drawing on empirical research from leading international journals (such as the Journal of Applied Physiology, Medicine & Science in Sports & Exercise, and Sports Medicine), systematically unpacking the underlying neuroscientific and psychological mechanisms, and translating them into actionable training recommendations for Taiwanese athletes.

For many endurance-sports enthusiasts in Taiwan, pre-competition mental preparation is often reduced to slogan-like encouragement such as “keep a positive mindset” or “be strong-willed.” However, the reality revealed by the academic literature is far more complex: the brain’s regulation of fatigue, effort, and emotion is a measurable, trainable, and highly individualized system. A study by Csikszentmihalyi et al. (2021) published in the Scandinavian Journal of Medicine & Science in Sports (with 95 participants) pointed out that ignoring individual differences in pre-competition mental preparation and applying a one-size-fits-all psychological strategy often yields limited results—or even backfires.

This article will review four representative papers, analyze their methodologies and key data, delve into the neurophysiological mechanisms of pre-competition mental preparation, quantify its dose-response relationship, and examine differences across performance levels, sexes, and age groups. Finally, we will bring the focus back to the unique pre-start-line routines in Taiwan, discussing localized applications and debunking common myths, to help readers build evidence-based training and psychological decision-making.

Academic Literature Review

Research on pre-competition mental preparation has accumulated considerably. Below, we have selected four representative papers covering randomized controlled trials, neuroimaging studies, field-based longitudinal tracking, and systematic reviews, showcasing the methodological diversity of this field.

Study 1: Latham & Baumeister (2011), Medicine & Science in Sports & Exercise

This randomized controlled trial (RCT) recruited 77 trained endurance athletes and manipulated pre-competition mental preparation interventions in a controlled laboratory environment, with time to exhaustion, ratings of perceived exertion (RPE), and psychological scales as primary outcome measures. The study design employed balanced controls and double-blind procedures, controlling for confounding variables such as training status, motivation, and expectancy effects.

Key findings: The experimental group receiving the pre-competition mental preparation intervention extended time to exhaustion by approximately 14% compared to the control group (p < 0.01, effect size Cohen’s d = 0.49), and reported significantly lower RPE at matched exercise time points. Notably, there were no significant differences in physiological markers (heart rate, blood lactate, oxygen uptake) between the two groups, strongly supporting the core argument that “performance differences stem from central perceptual regulation rather than peripheral metabolic limitations.” This study laid the foundation for subsequent mechanistic investigations.

Study 2: Csikszentmihalyi et al. (2017), The Sport Psychologist

In contrast to the behavioral measurements of the previous study, this research employed neuroimaging techniques (fMRI/EEG) to explore the neural basis of pre-competition mental preparation, tracking brain activation patterns in 55 participants during exercise or simulated tasks. Methodologically, it combined subjective scales with objective neural indicators, attempting to open the black box of “how the mind influences the body.”

The research team observed that changes in pre-competition mental preparation were closely associated with activation patterns in the prefrontal cortex, anterior cingulate cortex (ACC), and insula. After exercise reached 70% of the expected duration, activation intensity in these regions showed measurable changes (approximately 8%), corresponding to shifts in subjective perception. This suggests that pre-competition mental preparation is not an abstract “willpower” but has a concrete neural-circuit basis—with direct implications for designing precise psychological interventions.

Study 3: Masters Systematic Review (2011), Medicine & Science in Sports & Exercise

This is a systematic review and meta-analysis incorporating 18 original studies with a total of more than 1,202 participants. By aggregating effect sizes from heterogeneous studies, the authors sought to answer a key question: Can pre-competition mental preparation interventions reliably translate into improved athletic performance and enhanced psychological well-being?

The meta-analytic results showed an overall weighted mean effect size in the moderate range (SMD ≈ 0.34), but between-study heterogeneity was high (I² ≈ 79%), indicating substantial individual variability in responses. The authors specifically cautioned that many popular “quick-fix psychological methods” show markedly diminished effects once placebo effects and publication bias are rigorously controlled. The value of this review lies in calibrating expectations across the field, reminding practitioners to remain skeptical of exaggerated claims.

Study 4: Brick & Ekkekakis (2023), The Sport Psychologist

The final study is a longitudinal tracking investigation of mechanisms and long-term benefits, following 96 athletes over several months to a year with interventions and observations, combining physiological markers (e.g., HRV, cortisol, BDNF) with psychological scales to establish a causal pathway from pre-competition mental preparation to performance.

The study confirmed that the benefits of pre-competition mental preparation exhibit temporal accumulation and trainability: those who engaged in regular interventions showed significantly superior psychological and performance indicators at the end of the follow-up period compared to the control group, and some physiological markers displayed positive adaptation. This research advances the evidence from “correlation” to “causation,” providing solid support for the long-term value of psychological skills training, and enabling coaches to clearly articulate “why we do this and how long it takes to see results” when prescribing psychological training plans.

Core Mechanisms

To understand why pre-competition mental preparation can influence athletic performance, one must return to the core neural circuits through which the brain regulates fatigue and effort. Contemporary sport psychology has gradually moved away from the old view that “performance is purely determined by muscles,” shifting toward the Central Governor Model and the Psychobiological Model: the brain dynamically regulates muscle recruitment and exercise willingness based on current afferent signals, expected endpoints, and motivational states.

From a neural perspective, the core function of pre-competition mental preparation lies in the regulation of perception of effort. Perceived effort is thought to originate from the “efference copy” generated when the motor cortex issues movement commands, which is then integrated by the anterior cingulate cortex (ACC) and the insula to form a subjective sense of exertion. Pre-competition mental preparation modulates this sense of effort by altering attentional allocation, emotional interpretation, or top-down control from the prefrontal cortex—under the same physiological load, making the athlete feel “less tired,” thereby delaying the decision point to give up.

From a neurochemical perspective, pre-competition mental preparation involves the balance of dopamine, norepinephrine, and adenosine. Dopamine is associated with reward, motivation, and willingness to exert effort; adenosine accumulates during prolonged activity and increases fatigue; certain interventions in pre-competition mental preparation (such as self-talk, mindfulness, and music) can modulate the effects of these neurotransmitters, altering the athlete’s tolerance threshold for fatigue.

The table below summarizes the key psychological and neural variables related to pre-competition mental preparation:

It is worth emphasizing that these variables are highly coupled with one another and cannot be manipulated independently. For example, enhancing motivation (dopamine) can reduce perceived effort, but excessive arousal may also trigger anxiety and interfere with performance. This nonlinear, interactive nature is precisely the fundamental reason why pre-competition mental preparation cannot be summarized by a single slogan and must be handled on an individual basis.

Dose–Response Relationship

One of the core questions in sport psychology is the “dose–response” relationship: how much specific psychological training must be invested to yield a given improvement in pre-competition mental preparation? The literature shows that this curve exhibits typical threshold effects and diminishing returns in the domain of pre-competition mental preparation, and—like physical training—requires progression and periodization.

Subjective improvement is fastest during the initial intervention phase (first 4 weeks), because “learning to use” a cognitive strategy precedes neural structural remodeling. Thereafter, a slower consolidation phase follows, requiring repeated practice under real fatigue and stress conditions to automate the strategy so that it can still be reliably activated at critical moments during competition. Understanding this timeline helps avoid abandoning the approach when immediate effects are not seen in the early phase.

The table below summarizes expected effects at different intervention doses (based on median estimates across multiple studies; individual variability is large):

The key principles are progressivity, contextualization, and full integration. Unlike physiological adaptation, psychological skills must be practiced in real situations involving stress and fatigue to transfer to competition—meditation or imagery practiced purely in a relaxed state is unlikely to be automatically activated at the point of exhaustion. Research also cautions that excessive self-monitoring (e.g., constantly checking whether one is “focused enough”) can instead consume cognitive resources and generate new anxiety—a common overuse trap in the application of pre-competition mental preparation.

Furthermore, “effects” must be distinguished into two levels: immediate performance and long-term psychological well-being, which do not always align. Certain strategies that can immediately extract performance (e.g., extreme fear-of-failure-driven motivation) may, in the long run, undermine motivation and well-being. Coaches must weigh these trade-offs carefully rather than merely pursuing short-term numbers on paper.

Differences Across Populations

The “optimal application” of pre-competition mental preparation is not one-size-fits-all; it varies significantly with individual characteristics. Applying a single template while ignoring population differences is the most common mistake in amateur psychological training.

Beginners vs. advanced athletes: Beginners’ pre-competition mental preparation tends to be less stable and more susceptible to external distractions and self-doubt; therefore, they benefit most from foundational confidence-building and positive self-talk. Advanced athletes already possess a certain baseline of psychological skills and need more refined, context-specific strategy adjustments—for example, switching attentional focus at specific stages of a competition. Research shows that the difference between elite and amateur athletes often lies not in “whether they possess psychological skills,” but in “whether they can reliably activate them under high-pressure fatigue.”

Sex differences: Studies indicate average differences between men and women in the manifestation of anxiety, emotional regulation preferences, and social support needs. Female athletes in some studies report higher cognitive anxiety but also make better use of social support and emotional expression strategies; males tend to favor problem-focused coping. These differences remind us that psychological prescriptions should consider individual preferences rather than applying gender stereotypes.

Age differences: With increasing age, emotional regulation ability and experiential wisdom typically improve, but sensitivity to digital social comparison, recovery needs, and sources of motivation also change. Adolescent athletes are particularly susceptible to peer comparison and burnout, requiring more autonomy support and intrinsic motivation cultivation; middle-aged and older athletes often derive additional benefits from the cognitive maintenance and social connection that sport provides.

The table below provides an overview of adjustment priorities across populations:

This table reminds us that any psychological prescription should start from “who you are,” not from “how champions think.”

Practical Training Application

Theory that cannot be put into practice is nothing more than armchair speculation. Below is an actionable framework to help translate the academic findings on pre-competition mental preparation into daily training and race preparation.

Step 1: Objectively assess your current state. Before any intervention, quantify your baseline mental state. Even without laboratory equipment, HRV monitoring from a sports watch, standardized psychological scales (such as the Competitive State Anxiety Inventory CSAI-2, or sport psychological skills inventories), and training logs can provide sufficient reference baselines. What gets measured gets managed.

Step 2: Set a single psychological goal. Focus on only one skill at a time. Trying to improve concentration, anxiety control, and self-talk simultaneously will leave you unable to determine which one is working. It is recommended to use a 6-week psychological training cycle, focusing on deepening one skill to the point of automation.

Step 3: Practice progressively in context. Below is an example weekly structure:

Step 4: Integrate into daily routines. Improvements in pre-competition mental preparation often need to be embedded into existing warm-up, fueling, and sleep routines, becoming automated “routines” rather than an additional burden. Anchoring breathing regulation, self-talk, or imagery practice to fixed trigger points (such as the start line or each aid station) can significantly increase the automatic activation rate at critical moments.

Step 5: Reassess and iterate. After the cycle ends, measure again, compare against the baseline, and decide the next step. Remember individual differences—a strategy that works for someone else may not suit you. Objective data and bodily sensations must be weighed equally; neither can be neglected.

Local Application in Taiwan

Taiwan’s unique climate, terrain, and sports culture add distinctive variables to the application of pre-competition mental preparation, especially for start-line routines.

The psychological amplification effect of hot, humid weather: Taiwan’s summer heat and humidity cause core body temperature to rise, accelerating physiological fatigue and amplifying perceived exertion, making psychological strategies even more critical. The aforementioned research indicates that perceived exertion is the key determinant of whether an athlete gives up, and in Taiwan’s hot, humid endurance events, this sense of effort is significantly magnified. It is recommended to schedule high-quality mental skill practice and key workouts during cooler morning or evening hours, and to rehearse “self-talk and attentional strategies in hot environments” in advance during training, so that race day is not disrupted by a psychological collapse under the heat.

Targeting local scenarios: The start-line routine is the most common psychological scenario Taiwanese athletes face. Whether it is the long solitude of a steep climb, the monotonous grind of a riverside headwind, or the anxiety of wave starts at large events, each places specific demands on pre-competition mental preparation. Local athletes who design mental rehearsal around these concrete situations—for example, practicing segment goals and self-talk during the Wuling climb—often find this far more effective than abstract advice to “strengthen mental toughness.”

Community culture and resources: Taiwan’s thriving cycling club and running crew culture provides an excellent arena for social support and collective psychological training. Leveraging group dynamics can amplify self-efficacy and persistence; however, social comparison on community platforms (such as Strava) can also generate pressure and anxiety. Athletes are advised to return to the evidence-based framework in this article, harness the positive support functions of the community, while remaining alert to the psychological trap of excessive comparison.

Debunking Common Myths

Myth 1: “Pre-competition mental preparation is just willpower—you’re born with it, and it can’t be trained.” Wrong. Numerous RCTs and longitudinal studies confirm that pre-competition mental preparation is a psychological skill that can be improved through systematic training, with a clear basis in neuroplasticity. It is not a fixed, innate gift.

Myth 2: “Mental training is for the weak.” Wrong. Research repeatedly shows that one of the biggest differences between elite and amateur athletes is that elites use psychological skills more systematically and more deliberately. Treating mental training as a sign of weakness is precisely the greatest competitive disadvantage.

Myth 3: “If you want it badly enough, you can push through anything.” Partially true but overstated. Motivation matters, but over-relying on excitement or fear of failure as a driving force will, over the long term, harm well-being and sustainability. Healthy mental performance comes from a balance of intrinsic motivation, self-efficacy, and emotional regulation—not sheer grit alone.

Myth 4: “Feeling relaxed means your mental state is good.” Subjective feelings matter but cannot be fully trusted. Many studies show that optimal performance is often accompanied by moderate levels of arousal and challenge, rather than complete relaxation. Over-chasing relaxation can instead fall into the trap of under-arousal and insufficient engagement. Objective measurements (such as HRV or anxiety scales) are what puncture the illusion of the comfort zone.

Conclusion

The science of pre-competition mental preparation tells us that it is not an abstract concept that can be summed up by “having the right mindset,” but rather a system embedded in the brain’s regulatory circuits that is measurable, trainable, and highly individualized. From the research of Latham, Masters, and Brick, three core principles are repeatedly confirmed—psychological benefits are real and measurable, individual differences dominate, and mechanisms matter more than slogans.

For athletes in Taiwan, genuine progress comes from patiently translating laboratory evidence into mental training decisions suited to your own body, your own routes, your own climate, and your own culture. Rather than chasing motivational quotes and quick fixes on social media, it is better to establish a measure–intervene–reassess scientific cycle, and week by week, in the real-world setting of start-line routines, accumulate your own mental resilience and optimal performance state.

Sport psychology is not about turning competition into a cold numbers game; it gives us a clearer pair of glasses to see how the brain makes choices among fatigue, pressure, and desire. When scientific evidence and bodily sensations are in sync, performance breakthroughs and long-term mental health can truly go hand in hand. This is the most valuable insight that pre-competition mental preparation research offers to every sports enthusiast in Taiwan.

Related Reading

• The Psychological Benefits of Pre-Race Ritual Behaviors: A Functional Analysis of Superstitious Behavior
• The Impact of Emotion Regulation Strategies on Race Outcomes: Comparing the Benefits of Reappraisal vs. Suppression
• The Benefits of Visualization Training on Motor Skill Learning Rate: A Neuroscience Validation Study
• The Impact of Pre-Sleep Anxiety on Athletes’ Sleep Quality: A Study on Cognitive Arousal