There is no doubt that your self talk during performance (or life) has a huge impact on how well you feel and perform. Negative self talk in particular really hurts performance - it's negative both in terms of how it causes you to feel, but also, in terms of your actual physical performance!
Reframing is the act of recognizing that negativity and then adjusting those thoughts/self talk into a more positive direction. For example, you hear yourself saying: “The chop on this swim course stinks”, consciously “reframe” that thought into: “Yep, it’s rough, this is a great chance for my hard work in training to help me”. Maybe during the run you hear your inner voice saying: “it’s so frigging hot”, you reframe that into “I know how to adjust and enjoy this heat”. Maybe during a bike race you think: "I cant fight for position with these other women", you reframe that into "I'm glad these women are here - I'm becoming better for it!"
Reframing is not going over the top and pretending something bad was actually good - IE "thank god I got this flat tire". That's just lying to yourself - which is never a positive. You cant change the negative event (flat tire), but you can change (reframe) your response to it. For example: "Well, if I got a flat, at least I can get some rest while I change it." The point here, is that if you reframe based on what can be positive in a situation, you are opening yourself to possibility. And that's the key. Always look for what's possible!
There is always something going well. There is always another possibility - if you stay open to seeing those options. If you learn to practice reframing, you can find those good things, and bring your focus to them while also ditching the negative thoughts which are well documented to literally reduce performance!
Use your whole day as a chance to practice reframing. So, if you're stuck in a long line at the bank or in traffic during your commute, once you start noticing negative thoughts - start reframing them into the positive.
That practice can be massive to the growth of your mental strength. Each day you will get better at reframing, and your ability to resiliently stay positive and look for what's possible will grow.
Practice reframing. I challenge you! Get out there and give yourself this chance to perform your best... And to enjoy the process of doing so!