Relying on rituals for peak performance

Achieving peak performance requires eliminating distractions, a tough task at the Olympic Games when internal and external pressures are at their peak. American Lara Dallman-Weiss, who is competing in the Women’s Two Person Dinghy event, explains how she is ‘staying in the moment’:

Rituals… I love this word and I will even go as far as to say rituals have been the foundation of my past year. As I write this I am indulging in my all-time favorite ritual of sitting with my morning coffee, and I’m so happy to recognize the importance of the familiar especially because right now everything is a new experience at the Olympics!

It’s not always coffee, and it’s not the effects that I love but the process of choosing a mug that sits well in my hand, taking a few deep breaths, waking up all of the senses in a slow and mindful way.

Ritual has played a major part in my last year as a point of focus and intention. I used to call it routine, but that doesn’t seem as exciting.

The first time I really sat to think about what it meant was when we first traveled internationally after lockdown, I came across a health and beauty store called Rituals and they even had a special Japanese line with lotions and candles honoring different aspects of the culture. I realized how much ritual was a part of starting and ending my day.

The fact that I have rehearsed so much of how I live my day allows me the freedom to be creative on the water, and to reserve the thinking part of my brain for the more intense sailing theories.

Ritual can also range from grad ceremonies and funerals to saying bless you after a sneeze. One of my favorite rituals that still gives me goose bumps is seeing people wear the blue blazer to the New York Yacht Club and watching the flag come down at colors as the sun is setting.

I love how everyone stops, pays tribute to the flag and our country, and takes a moment of silence. I’ve often been asked by my peers why I like this formality, why don’t I rebel at the fact that flip flops and jeans aren’t allowed. This is exactly what I love, it is something special and different and a ritual that brings people together and in a world filled with short attention spans, the silence is precious!

I chatted with my brother on the phone the other day and he asked about the Opening Ceremony in Tokyo. We are given the option to attend, and although my performance comes above all else and some suggest the hype and lack of sleep that night can be distracting, my brother summarized it perfectly for me: the Ceremonies are the most incredible way to get me into the Olympic spirit.

What is behind all of the crazy? It’s athletes coming together, it’s nations coming together with peace, love, respect, dedication, tradition, feeling the purpose and spirit.

Rituals benefit team performance, for example Nikki and I have a variety of things we do, some are formal like taking our boat measurements before sailing each day, and others are informal: the impromptu dance parties that get us coordinated for the day of sailing!

All of the little rituals give us a sense of control and order and perhaps one of this biggest discoveries I’ve made through this campaign: it’s the attitude we bring to the rituals we have that allow the magic of our team to shine!

Some of my daily rituals include: morning coffee, The Harmony Exercise (15 minute daily meditation), pre-sailing mobility, taking off my jewelry right before sailing and switching my sunglasses from on land to sailing shades (small but significant), lighting a candle, turning on music and dancing, braiding my hair.

Lara and teammate Nikki Barnes will be racing from July 28 to August 4.

Tokyo 2020 details – Race information – Entry list – How to watch

Race schedule is staggered for the ten sailing events from July 25 to August 4.

Tokyo 2020 Olympic Sailing Program
Men’s One Person Dinghy – ILCA 7
Women’s One Person Dinghy – ILCA 6
Men’s Two Person Dinghy – 470
Women’s Two Person Dinghy – 470
Men’s Skiff – 49er
Women’s Skiff – 49erFx
Men’s One Person Dinghy Heavy – Finn
Men’s Windsurfing – RS:X
Women’s Windsurfing – RS:X
Mixed Multihull – Nacra 17

Original dates: July 24 to August 9, 2020
Revised dates: July 23 to August 8, 2021

Source: World Sailing