HOW CAN I STAY MORE FOCUSED ON LONG RIDES?

Avoid getting bogged down with negative thoughts by engaging these smart psychological tricks

Even the most committed cyclist would be forgiven for losing focus on a long, 100-mile ride, as your mind starts to wander, pain gnaws at your legs and boredom creeps in. At best, this will cause you to suffer a drop in intensity. At worst, you might quit and head home early. But according to Professor Andy Lane, an expert in sport psychology at the University of Wolverhampton ( winninglane.com), the key to staying focused on long rides is to know how to adapt your focus. By learning how to move from an intense, narrow focus on specific technical goals to a wider ‘helicopter’ perspective on life, such as noticing the beautiful scenery and other positive distractions, you can flick between these two mindsets at the relevant moments.

“To help beat boredom, riders need a plan,” says Professor Lane. “Break the ride into short chunks and play with your concentration. Have certain times when you’re focusing hard on technique. For example, try to feel what your feet are doing. Concentrate on the foot rotating around. How does the pressure on your feet feel? Where is the main point of pressure? Where are you pushing down on the pedal stroke? How tense are your hands and shoulders? Questions around technique can engage you for hours.

Then try to concentrate on several things at once. Alternatively, focus on your pace or set short-term goals.”

When you feel the need for a change of focus – for example, when you are doing a long stretch on the flat – switch to a wider ‘helicopter view’ and enjoy the bigger picture. “In periods of low intensity, you can let your mind wander, take in the scenery, talk to other riders, and go through different things in your mind,” says Professor Lane. “Before long rides, make a plan to go through certain ideas. I think how I might change my house: for example, where could I put my indoor training kit and should I convert a room into a training room?”

By flicking between this narrow and wide focus, you will avoid brain fatigue, discover new reserves of inspiration and resilience, and stop thinking about the 50 miles still to go.

On long rides, switch your focus between narrow and wide, such as your technique and the scenery

“IN PERIODS OF LOW INTENSITY LET YOUR MIND WANDER, TAKE IN THE SCENERY, TALK TO OTHERS”