HOW TO BUILD MENTAL TOUGHNESS FOR THE HARDEST WORKOUTS

THRESHOLD WORKOUTS ARE notoriously difficult. Which means that getting in the right headspace to perform these intervals to the best of your ability can be even trickier than the workout itself. As a sports psychologist, I tell athletes to approach hard workouts or races strategically and with intention. Use these four tips as you embark on each workout:

Connect to your why. We are much more willing to tolerate discomfort when it’s tied to a meaningful purpose or long-term goal. As you warm up, think about what you’re working towards (maybe that gravel century?) and why it’s meaningful to you. Be specific. With a strong why, you will figure out any how.

Find a way, not an excuse. We can be really good at talking ourselves out of harder efforts before we even reach them. But you can also use the power of self-talk to engage in willingness and optimism throughout your workout. When you encounter discomfort, use positive ‘I am’ statements: ‘I am willing to keep pushing. I am capable of this effort. I am optimistic that this will help me obtain my goals.’ If ‘I am’ statements don’t work, try ‘you are’ self-talk – referring to yourself in the second person, as if you’re a coach. ‘You are going to finish strong. You are crushing this segment.’ Train purposefully in unpleasant conditions. Crummy weather provides an ideal test for mental toughness. So does riding during a time of day when you’re not used to training. To make yourself uncomfortable, intentionally plan a few sessions that will alter your usual schedule. Starting at a time when you may not feel fresh will train your mind and body to work through discomfort.

Practise daily. There are plenty of opportunities to practise mental toughness in your daily life. One exercise you can do in the shower: turn the water cold for a few minutes each day. But don’t just jump in and shiver. Enter the shower with your arms open, allowing the water to hit your body, and accept the experience. Allowing yourself to tolerate an uncomfortable moment (or more) each day lets you learn the connection between an unpleasant physical experience and the games your mind plays to escape quickly or avoid.