Overreaching and overtraining are the negative results of overzealous riding. But having a negative attitude alone can be as much of drag on your performance while using positive mental imagery can give you that edge to do your ultimate best.
If a rider believes that they can't put out that extra effort, of course they can't. Likewise they may have negative thoughts before or during a race or they may misinterpret pain as a sign that they are about to blow up when, in reality, they are simply riding hard. They frequently believe that they are the only ones that are suffering. They may see a mental picture of crashing just before they need to make a move. They then hesitate for just a moment and miss the key break.
Mental preparation is often undervalued. This is a particular problem with less experienced riders but could also benefit elite racers. Here are a few thoughts, but remember to apply them with moderation and common sense. Riders should not spend lots significant amounts of time doing visualization during a race, for example. Nor should they ignore real dangers and take foolish chances. However, mental preparation can make a huge difference in outcome.
A part of successful visualization that is often overlooked is recruiting all of your senses. Many riders see mind pictures from an outside perspective, as though they were watching someone else. That clearly won't duplicate a race experience. You need to visualize the race as if you were in it - and that means through all your senses including sights, sounds, breathing, and discomfort. Good visualization is a skill that needs to be learned and practiced.
This is often as simple as remembering what you plan to do on the day of the ride. The better your visualisation the better you will remember your plan in the heat of competition.
Mind Pictures Like visualization, but done during a race. Many riders see negative mind pictures (e.g. crashes) at key moments. These pictures are self-fulfilling prophesies. Trying to ban the pictures is usually impossible. It's much better to replace them with a very brief mind picture of a successful outcome. You need to concentrate on the race itself, not be riding around with your thoughts elsewhere, but a momentary picture can set you up for the move you need to make.
Positive Self Talk Key phrases can be very useful during times of stress. These are typically positive, upbeat phrases that the athlete has developed and practiced during training. Part of their purpose is to build the rider's confidence with their positive nature. Most importantly, if the mind is occupied with positive thoughts, there is much less room for negative ones. As with negative mind pictures, trying to block negative thoughts without replacing them with something better is usually unsuccessful.
And key phases can again help you to focus on and remember your plan for the ride. For example in a team pursuit event, this might include the phrases: POWER for the start, FORMATION so you remember to get into line, SETTLE so you get comfortable asap, and CONTROL so you don't kick too early,
Not Dwelling On The Future When confidence is lost, it is often the result of worrying about what may happen much later in the race, not because of what's happening at the moment. This is a particular problem with long events. Although riders certainly need to be concerned about what's going to happen later on, obsessing about it and developing a sense of dread will sink them in a hurry. You're much better off focusing primarily on what you should be doing at the moment.
Keeping Perspective Beginners, in particular, tend to put their egos on the line every time they race. They view each race more as an opportunity to fail rather than to learn and, hopefully, succeed. They need to understand that getting dropped is common in bike racing and nothing to be ashamed of. Coaches can do an awful lot to help them set realistic goals and evaluate their performance. Even elite riders lose perspective at times, treating training races like the World Championships.
Supplements of vitamins B1, B6, and B12 have been reported to lessen anxiety in pistol shooting and may have some applicability in events requiring high concentration.
Caffeine's benefit in physical performance may be via an effect on arousal.
Branched chain amino acids have been reported to modify central fatigue mechanisms, but there role in improving athletic performance is unproven.
ACTIVITY AND YOUR STATE OF MIND
Scientists performing mood tests on 20 subjects before and after 30 minutes of pedaling at 55-70% VO2max found a definite improvement compared to a control period of resting for 30 minutes that left their mood uncahnged.
Overreaching and overtraining include a negative impact on your state of mind and are the result of overzealous training and riding.