Kleanthous, Mark - Thriathlon, The Mental Battle - How To Be A Better Athlete by Taking Control of Your Mind-Meyer & Meyer Sport (UK) LTD (2014)

mark kleanthous.
triathlon. THE mental battle

This book clearly explains how to mentally prepare yourself for triathlon,
Ironman® and ultra-distance endurance events. Once you consider taking
part in training and competing, you increase the risk of a mental melt down.
Including coping strategies to overcome doubts and fears that are likely to occur
during training and racing, this book will help you develop an automatic response
Mark Kleanthous has finished in more
mechanism to deal with them when they happen.
than 1,050 triathlons, marathons and
This book is not about mental toughness but learning how to train the mind.
ultra endurance races worldwide during
Most of the research about overcoming adversity has been investigated and is the last 32 years. In preparation and
discussed in this book. Examples of mental imagery and thought processes will completion of these challenges Mark
help you for the rest of your life. has experienced every physical and
mental adversity.
He taught himself how to deal with
every problem that arose, no matter
Mark Kleanthous how major or minor, and developed
his own personal, effective coping
the Complete book of strategies which he shares in this book.
Mark now empowers others to achieve
triathlon training
their own personal challenges, as a
motivational speaker and mental coach,
This book tells you everything you need
mark kleanthous
and he continues to compete today.
to know about triathlon, whether you be
a sporting novice or an elite athlete in
another sport. It tells you how to get started
– what equipment to buy, the diet you will
need, how to devise a training routine and
how to arrange your busy life in order to
accommodate it – and then explains how to
finish a race, as well as how to recover from
it. This book will tell you how to be the best ISBN 978-1-78255-026-6
that you can be in triathlon – not necessarily 51695
by training harder, but by training smarter.

ISBN 978-1-78255-022-8

$ 24.95 US/$ 29.95 AUS 9 781782 550266
$ 16.95/£ 12.95
£ 16.95 UK/€ 19.95
www.m-m-sports.com
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„It’s not the mountains that we conquer but ourselves.”

Sir Edmund Hillary

Triathlon. The Mental Battle +
TABLE OF CONTENTS

Foreword 08
Introduction 10
CHAPTER ONE L]Vi=VeeZchidi]ZB^cY9jg^c\:cYjgVcXZ:kZcih4 15
CHAPTER TWO EgZeVg^c\[dgIg^Vi]adch 21
CHAPTER THREE =dli]Z7gV^cI]^c`h 31
CHAPTER FOUR :[[ZXi^kZ8de^c\HigViZ\^Zh 39
CHAPTER FiVE =dlid8]Vc\ZNdjg6iiîjYZ 51
CHAPTER SiX HigZhh;VXidghVcY=dlidJhZI]ZbidNdjg6YkVciV\Z 55
6.1 6\Z 56
6.2 7VX`\gdjcY 56
6.3 <ZcYZg 58
6.4 Hedgi^c\:meZg^ZcXZ 59
6.5 A^[ZhinaZ 60
6.6 Cjigî^dc 60
6.7 HaZZe 66
6.8 =ZVai] 68

,
CHAPTER SEVEN 9ZbVcYhd[i]Z:kZci 71
CHAPTER EiGHT DkZgXdb^c\i]ZB^cY 77
CHAPTER NiNE Ig^Vi]aZiZÉhB^cY 89
CHAPTER TEN HijY^Zh 103
10.1 HigViZ\^Zh 112
10.2 HjbbVgn/=dlidWZV7ZiiZgEZghdc
VcY6i]aZiZWnIV`^c\8dcigdad[NdjgB^cY 121
10.3 8de^c\HigViZ\^Zh/HZaZXi^dcVcY:[[ZXi^kZcZhh
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HigZhhdgh:cXdjciZgZYWnCdc":aîZAdc\"9^hiVcXZ
BVaZIg^Vi]aZiZh 122
CHAPTER ELEVEN IV`Z6lVnIêh[gdbi]^h7dd` 137
CHAPTER TWELVE 6idOd[i]ZHedgi^c\B^cY 141
CHAPTER THiRTEEN 6idOd[CZ\Vi^kZLdgYh 151
CHAPTER FOURTEEN 8dcXajY^c\8dbbZcih 159
Credits 162
Further Reading 163

Triathlon. The Mental Battle -
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INTRODUCTiON

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Triathlon. The Mental Battle &'
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300
games. 26 times, I’ve been trusted to take the game winning shot
and missed. I’ve failed over and over and over again in my life.
And that is why I succeed.” Michael Jordan

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&(

&*
CHAPTER ONE.
WHAT HAPPENS TO THE MiND
DURiNG ENDURANCE EVENTS?

Triathlon. The Mental Battle &+
ONE.
WHaT HaPPENS TO THE MiND
DURiNG ENDURaNCE EVENTS?
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'&
CHAPTER TWO.
PREPARiNG FOR TRiATHLONS

Triathlon. The Mental Battle ''
TWO.
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“The greatest danger for most of us is not that we aim to high and
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Triathlon. The Mental Battle ))
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Triathlon. The Mental Battle )+
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“Worrying is like a rocking chair. It gives you something to do but

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).
CHAPTER FIVE.
HOW TO CHANGE
YOUR ATTiTUDE

Triathlon. The Mental Battle *%
FIVE.
HOW TO CHaNGE YOUR
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“The difference between a successful person and others is not a

lack of strength, not a lack of knowledge, but rather a lack of will.”
Vince Lombardi
PHYSiCal REHEaRSal TECHNiQUES

“The successful warrior is the average man, with laser like focus.”
Bruce Lee
BREaTHiNG
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“I find the harder I work, the more luck I seem to have.”

Thomas Jefferson

**
CHAPTER SiX.
STRESS FACTORS AND HOW TO
USE THEm TO YOUR ADVANTAGE

Triathlon. The Mental Battle *+
SIX.
STRESS faCTORS aND HOW
TO USE THEm TO YOUR
aDVaNTaGE
6.1 AGE
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6.3 GENDER
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*. SIX.
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6.4 SPORTiNG EXPERiENCE

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“A man who views the world the same at fifty as he did at twenty
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“It is not whether you get knocked down, it’s whether you get up.”
Vince Lombard

Triathlon. The Mental Battle +%
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+. SIX.

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“If you can’t get rid of the skeleton in your closet, you’d best
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VOiCES iN YOUR HEaD
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,,
CHAPTER EiGHT.
OVERCOmiNG THE miND

Triathlon. The Mental Battle ,-
EIGHT.
OVERCOMING THE MIND
DEfEaT—COmPETiTORS aND YOURSElf
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“Problems are not stop signs, they are guidelines.”

Robert H. Schuller
LEaRN TO OVERCOmE GUiDEliNES

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MUSiC fOR MOTiVaTiON

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WaYS TO BEaT PRE-PERfORmaNCE TRiaTHlON NERVES

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„It‘s not the size of the dog in the fight; it‘s the size of the
fight in the dog.“ Mark Twain
LOSS Of CONfiDENCE
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“I would rather attempt to do something great and fail than to

attempt to do nothing and succeed.” Robert H. Schuller
USE FEaR aS a POSiTiVE WaY TO ACHiEVE YOUR

ASPiRaTiONS
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-& EIGHT.
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“All great achievements have one thing in common, people with

a passion to succeed.” Pat Cash
USiNG FEaR fOR PERfORmaNCE

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“I am prepared for the worse, but hope for the best.”

Benjamin Disraeli
WiNNERS aND RUNNERS-UP
WiNNER Of THE mENTal BaTTlE

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-( EIGHT.
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“I have not failed. I have just found 10,000 ways that won’t work.”
Thomas Alva Edison

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“It’s kind of fun to do the impossible.” Walt Disney
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“There is nothing like first-hand evidence.” Sherlock Holmes
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“Logic will get you from A to B. Imagination will take you

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“Each success only buys an admission ticket to a more

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-, EIGHT.

-.
CHAPTER NiNE.
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Triathlon. The Mental Battle .%
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“In any situation, the best thing you can do is the right thing;
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you can do is nothing.” Theodore Roosevelt
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Triathlon. The Mental Battle .)
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“Great minds think alike, they first have a thought then carry
out a calculated action.” Mark Kleanthous
POST-TRiaTHlON BlUES
POST MiND BlUES
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Triathlon. The Mental Battle .+
›› IdiVaadhhd[Y^gZXi^dcVcYV[ZZa^c\d[YZhedcYZcXn#
›› CdY^gZXi^dcdggZVaejgedhZ#
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“The only way to prove that you’re good at sport is to lose.”

Ernie Banks
THiNGS TO CONSiDER afTER YOUR TRiaTHlON

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“Adversity causes some men to break, others to break records.”

William Arthur Ward
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&%(
CHAPTER TEN.
STUDiES

Triathlon. The Mental Battle &%)
TEN.
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Triathlon. The Mental Battle &%+
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IT’S THE THOUGHT THaT COUNTS

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&%, TEN.
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EXamPlE—EmOTiON COPiNG TRiaTHlON STRaTEGY

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Triathlon. The Mental Battle &%-
EXamPlE—PROBlEm-SOlViNG STRaTEGY
„An inconvenience is only an adventure wrongly considered;

an adventure is an inconvenience rightly considered.“
Gilbert Keith Chesterton
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&%. TEN.
“Our greatest weakness lies in giving up. The most certain way
to succeed is always to try just one more time.” Thomas A Edison.
FEED STaTiON STRESSOR
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Triathlon. The Mental Battle &&%
TRiaTHlON STRESSORS iNClUDE:

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Triathlon. The Mental Battle &&'
10.1 STRaTEGiES
MENTal imaGERY, if DONE ENOUGH TimES, CaN END UP

fEEliNG REaliSTiC.
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MENTal COPiNG STRaTEGY TO REDUCE aNXiETY
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KNOW THE TRiaTHlON COURSE
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&&* TEN.
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&&+
OVERHEaTiNG iN THE TRiaTHlON SWim
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BEiNG aBlE TO SEE WHERE YOU aRE GOiNG WHilE SWimmiNG
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&&, TEN.
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APPREHENSiVE aBOUT YOUR aBiliTY COmPaRED TO OTHERS

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&&. TEN.
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“Trust yourself, you know more than you think you do.”
Benjamin Spock

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“What would life be if we had no courage to attempt anything?”

Vincent van Gogh

&'& TEN.
10.2 SUmmaRY: HOW TO BE a BETTER PERSON aND

aTHlETE BY TaKiNG CONTROl Of YOUR miND
MiSTaKES TO aVOiD
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I]^c`d[Vb^hiV`ZVhVaZVgc^c\deedgijcînVcYjhZi]^hZmeZg^ZcXZ[dgi]Z[jijgZ#
“Plans are only good intentions, start your good intentions today
starting with mental imagery.” Mark Kleanthous

Triathlon. The Mental Battle &''
10.3 COPiNG STRaTEGiES: SElECTiON aND

EffECTiVENESS iN RElaTiON TO ANTiCiPaTED aND
ACUTE RaCE STRESSORS ENCOUNTERED BY NON-
EliTE LONG-DiSTaNCE MalE TRiaTHlETES
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&'( TEN.
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Triathlon. The Mental Battle &')
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Triathlon. The Mental Battle &'+
EgZ"gVXZ 6XjiZ>c"gVXZ
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&', TEN.
10.3.1 EXamPlE TRiaTHlETE FEaRS & EffECTiVE

COPiNG STRaTEGiES:
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Triathlon. The Mental Battle &'-
HigZhhdg&/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ
HigZhhdg'/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ
HigZhhdg(/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ
HigZhhdg)/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ

HigZhhdg*/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ
HigZhhdg+/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ
HigZhhdg,/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ
HigZhhdg-/ ;jaa ;jaaidBZY^jb HdbZ B^c^bVa CdcZ

AWaRD THE fOllOWiNG POiNTS:
›› ;jaa2*ed^cih
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›› CdcZ2%ed^cih
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lî]djiVcnldgg^Zh#

&'. TEN.
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Triathlon. The Mental Battle &(%
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HigZhhdg+/ IdiVaan Bdhian AîiaZ CdiViVaa C$6
HigZhhdg,/ IdiVaan Bdhian AîiaZ CdiViVaa C$6
HigZhhdg-/ IdiVaan Bdhian AîiaZ CdiViVaa C$6
AWaRD THE fOllOWiNG POiNTS:
›› IdiVaan2)ed^cih
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›› Bdhian2(ed^cih
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&(& TEN.
›› C$6 2 VlVgY ndjghZa[ i]Z hVbZ cjbWZg Vh ndj \VkZ î
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SUmmaRY Of EXamPlE TRiaTHlETE
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ig^Vi]adcWn&&ed^cihWnZ[[ZXi^kZanjh^c\Z[[ZXi^kZXde^c\higViZ\^Zh#
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]Zaendj#
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GZXVaai]ZhZgZYjXZYaZkZahd[[ZVgh[dgi]Z[jijgZigV^c^c\VcYig^Vi]adcXdbeZiî^dch#
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]dcdjghYZ\gZZHedgihhX^ZcXZ#

Triathlon. The Mental Battle &('
10.3.2 COPiNG STRaTEGiES: SElECTiON aND

EffECTiVENESS TRiaTHlETES
PERSONal INfORmaTiON
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Kleanthous, Mark - Thriathlon, The Mental Battle - How To Be A Better Athlete by Taking Control of Your Mind-Meyer & Meyer Sport (UK) LTD (2014)

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Kleanthous, Mark - Thriathlon, The Mental Battle - How To Be A Better Athlete by Taking Control of Your Mind-Meyer & Meyer Sport (UK) LTD (2014)

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mark kleanthous.

triathlon. THE mental battle

Umschlag_MentalBattle.indd 1 04.02.14 10:45

TheMentalBattle.indd 1 07.02.14 12:37

TheMentalBattle.indd 3 07.02.14 12:37

TheMentalBattle.indd 4 07.02.14 12:37

„It’s not the mountains that we conquer but ourselves.”

TheMentalBattle.indd 5 07.02.14 12:37

CHAPTER ONE L]Vi=VeeZchidi]ZB^cY9jg^c\:cYjgVcXZ:kZcih4 15

CHAPTER TWO EgZeVg^c\[dgIg^Vi]adch 21

CHAPTER THREE =dli]Z7gV^cI]^c`h 31

CHAPTER FOUR :[[ZXi^kZ8de^c\HigViZ\^Zh 39

CHAPTER FiVE =dlid8]Vc\ZNdjg6ii^ijYZ 51

CHAPTER SiX HigZhh;VXidghVcY=dlidJhZI]ZbidNdjg6YkVciV\Z 55

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CHAPTER SEVEN 9ZbVcYhd[i]Z:kZci 71

CHAPTER EiGHT DkZgXdb^c\i]ZB^cY 77

CHAPTER NiNE Ig^Vi]aZiZÉhB^cY 89

CHAPTER TEN HijY^Zh 103

10.1 HigViZ\^Zh 112

CHAPTER ELEVEN IV`Z6lVnI^eh[gdbi]^h7dd` 137

CHAPTER TWELVE 6idOd[i]ZHedgi^c\B^cY 141

CHAPTER THiRTEEN 6idOd[CZ\Vi^kZLdgYh 151

CHAPTER FOURTEEN 8dcXajY^c\8dbbZcih 159

Further Reading 163

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TheMentalBattle.indd 15 07.02.14 12:37

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TheMentalBattle.indd 16 07.02.14 12:37

TheMentalBattle.indd 17 07.02.14 12:37

TheMentalBattle.indd 18 07.02.14 12:37

“In order to succeed, your desire for success should be greater

“Live as if you were to die tomorrow. Learn as if you were to

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TheMentalBattle.indd 21 07.02.14 12:37

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“There is only one thing that makes a dream impossible to achieve,

TheMentalBattle.indd 23 07.02.14 12:37

TheMentalBattle.indd 24 07.02.14 12:37

“Every thought we think is creating our future.” Louise L. Hay

TheMentalBattle.indd 25 07.02.14 12:37

“Success is where preparation and opportunity meet.” Bobby Unser

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“A creative man is motivated by the desire to achieve, not by

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TheMentalBattle.indd 31 07.02.14 12:37

HOW THE BRaiN THiNKS

THE LEfT SiDE Of THE BRaiN

THiS iS WHaT HaPPENS iN THE lEfT SiDE Of THE BRaiN:

TheMentalBattle.indd 32 07.02.14 12:37

THE RiGHT SiDE Of THE BRaiN

THiS iS WHaT HaPPENS iN THE RiGHT SiDE Of THE BRaiN:

COmPaRiSON BETWEEN THE miND aND a COmPUTER:

TheMentalBattle.indd 33 07.02.14 12:37

SCiENCE iNSiDE THE BRaiN

CHAPTER ONE L]Vi=VeeZchidi]ZB^cY9jg^c\:cYjgVcXZ:kZcih4 15

CHAPTER TWO EgZeVg^c\[dgIg^Vi]adch 21

CHAPTER THREE =dli]Z7gV^cI]^c`h 31

CHAPTER FOUR :[[ZXi^kZ8de^c\HigViZ\^Zh 39

CHAPTER FiVE =dlid8]Vc\ZNdjg6ii^ijYZ 51

CHAPTER SiX HigZhh;VXidghVcY=dlidJhZI]ZbidNdjg6YkVciV\Z 55

CHAPTER SEVEN 9ZbVcYhd[i]Z:kZci 71

CHAPTER EiGHT DkZgXdb^c\i]ZB^cY 77

CHAPTER NiNE Ig^Vi]aZiZÉhB^cY 89

CHAPTER ELEVEN IV`Z6lVnI^eh[gdbi]^h7dd` 137

CHAPTER TWELVE 6idOd[i]ZHedgi^c\B^cY 141

CHAPTER THiRTEEN 6idOd[CZ\Vi^kZLdgYh 151

CHAPTER FOURTEEN 8dcXajY^c\8dbbZcih 159

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