When approaching major races, avoid distractions. Excessive drinking or partying, late nights, running around in circles over a member of the opposite sex - these are common distractions. Overcome the pain of training by rating it. With 10 putting me in hospital and 0 no discomfort at all. No, I m not suffering all that much.
Visualisation can decrease the tension associated with competition.
You need to relax first alone . Then you see yourself in the race you are watching a film of yourself. Then, you are in the race. You can hear the breathing of others, you can hear their footsteps, you can feel their elbows touch yours. You are thinking only of what you want to do.