Sleep On it
“Maximise your training opportunities
in the lead-up to the event to assist
in developing your confidence to
compete,” says Anderson.
“The night before the event, check
your bike and kit to make sure you
are prepared for the following day.
This will minimise the risk of being
distracted on the day by any potential
issues that could be prevented.
“Prioritise good sleeping habits so
you’re alert on event day and have a
clear idea in your mind on what you will
need to do ahead of time to ride well.”
Rehearse The Race
Athletes who run through their ride
mentally ahead of an event tend to
perform better, studies by French
sports scientists have shown. The key
is to know as much as possible about
the route, and the challenges it poses.
“Imagine going through the motions,
going through the gears, and form an
idea in your mind of what success looks
like on that course. Know where you
want to be at each point. On the day itself
it should almost be automatic at times,
because you’ve practiced what you need
to do over and over in your mind.”Put Your Mind At ‘Best’
“The key to a positive mindset is to
pay attention to your self-talk, and
be assertive in taking control of your
thinking,” Anderson says.
“It’s normal to have worries or
doubt your ability prior to an event.
What is important is the ability to
recognise a negative thought, and
to then reframe the thought into
something that will focus you on what
you need to do to execute your plan.
“Consider what your strengths are as
a rider,” Anderson stresses, “and focus
on how that will assist you to ride well.”Dodge The Distractions
“To shut out distractions on the
day, make sure your race plan is
simple and focuses on the key skills
that will help you compete. Then,
if you do get distracted, you can
immediately pull your thoughts back
to ‘the plan’,” adds Anderson.
“One of the most effective ways to
build focus prior to an event is through
breathing exercises. Deep breathing calms
your nerves and clears your mind, so you
are focused and ready to ride well. Various
apps can take you through breathing
techniques, such as Relaxation HQ.”It helps to know the route- especially if everyone
else is following your lead
STAY FOCUSED ON EVENT DAY
Team GB’s cycling sports psychologist Ruth Anderson shares some techniques on how
to prepare your mind for a major event and maximise your performance on race day...March 2016 // 85