Mental Training Techniques: Relax, Breathe, Do Nothing Extra

Part 1: Calming the Emotions

Part 2: Gathering Energy

Part 3: Managing Pain

Part 4: Creating a Positive Attitude

Part 5: Visualizing an Event

Words and thoughts create images in our minds, and the images have a powerful effect on how we ride.

In the first column, you learned how to focus on breathing as a way to control emotions:

• Noticing the rhythm
• Feeling the inspiration
• Relaxing any tension

In the next column, you experimented with different images of energy. Inhaling red mist. A spinning water wheel.

In the last column, you learned to use breathing to re-establish your rhythm, relax, and accept pain. Relax, breathe and do nothing extra.

Each of the techniques above uses breathing to control feelings and improve performance. Now you'll learn to use thoughts to improve your performance. As the RAAM rider did, you can use words to change how you think. By controlling your thoughts, you can change your feelings and improve your performance.

Get out a piece of paper and free-associate. What words describe you as an endurance rider (or describe the rider you are becoming)? You may think of words like "strong", "fast", "smooth" "steady" and "aerodynamic" which describe how you ride physically, for example, how you climb or descend. You may also identify words like "aware", "in control", "focused" and "relaxed" which describe your attitude while riding, that you are alert to the course, conditions, your nutrition, etc. Other words may describe your intentions during an event, e.g., "chasing down". These words help keep your intentions focused down the course, instead of looking over your shoulder. Looking back, even with your mind, may evoke fear of getting caught, which produces tension, so you don't ride as smoothly.

The key words should be so powerful that it actually creates an image in the mind and a feeling in the body. For example, "aero" might evoke the image of a diving hawk and the feeling of your body extending and becoming streamlined.

Each word can be used in a specific situation to help your performance. When climbing, think "strong" or "rhythm", instead of "damn this hurts", you'll climb better - and enjoy it more! While fixing your second flat, repeating "calm" can help you focus on the task and not waste energy.

In addition to key words to use in specific situations, more general affirmations can change how you think and improve your riding. For example, I coached Allen Larsen for RAAM. In every conversation, we talked about how competitive he is. He has a strong image of himself as a competitive racer. That image, reinforced by the phrase "I am very competitive", helped him push himself to exhaustion to beat Stefan Lau in an epic battle for 2002 Rookie of the Year.

Homework
First, look at your list of words or phrases and pick at least three to help you feel powerful on the bike. Each day when you ride, start by using your breathing to help you focus, to still the perhaps negative chatter in your mind. Then, in a specific situation, repeat the appropriate word several times, to evoke that feeling. Riding into the wind repeat "aero", or "streamlined", or "low".

Second, write down several affirmations, sentences that describe a positive aspect of your riding. "I'm consistent and tireless, like flowing water." "I'm fast and powerful like a mountain lion." Each morning repeat your affirmations, repeat them again before your ride, and after you ride, and before bed.

Repetition is key; by repeating the words over and over on a daily basis, you'll change your thought patterns. Research has shown that when such techniques are practiced over a long-term period, your thoughts become more positive. Relax, breathe, repeat your affirmations, and do nothing extra.