VISUALISE SUCCESS...
Dr Martin Turner, senior lecturer in sports psychology at Staffordshire University, educates athletes in the ways of using mind tricks to win races...
MIND THAT CYCLIST
Structured visualisation is where, in the build-up to a race, a rider puts in place a mental blueprint to deal with a tough hill or a mechanical. They tell the brain they can deal with the problem, it’s not impossible and visualise themselves doing just that. Knowing as much of your route ahead of time, what line you’re going to take at a specific point, helps you plot this. You know when the toughest parts are due and ‘see yourself’ coping.
MAKE NOTES
Cyclists employ a range of tactics to stimulate visualisation and invoke their mental blueprint. One you see most often is ‘self-talk’. By rehearsing phrases or statements, or even writing prompts on your hand, you’re able to kick-start that mental plan for what to do if you’re hit by a setback. Often self-talk is used by an athlete to re-focus after a break in concentration following a crash or change in conditions.
PRACTICE WHAT’S PREACHED
Unstructured visualisation is something riders use to distract themselves from pain on a ride or the boredom of a training session. Less helpful is when visualisation isn’t realistic or hasn’t been practised; what you visualise has to be attainable. It can be challenging, but not impossible, as the brain will reject it. Practice in training – rehearsing and using your mental imagery of seeing yourself performing well or overcoming difficult situations.
MAKE IT ROUTINE
When you have an event coming up mentally rehearse the routine: the prerace preparation, bike checks, fuelling, kit, warm-up, the start, the climbs and picture the eventualities. Visualise the scenarios and how you’re going to deal with them; the mechanical, collision, challenge from other riders. This will build confidence and enable you to ride to your full potential with the tools to deal with difficult situations calmly and effectively as they occur.