The physical preparation for a gran fondo is mainly done through the scheduled workouts. But how about your mental preparation? Have you ever paid some attention to that?
Photo: Parentini Bike Wear
Naturally, you've always been training your mind during physical exertions. Who else tells you to persevere during that interval at speed? But there are some ways you can even more actively train your mind and prepare for a gran fondo or personal goal.
Make a list of what little voices or negative thoughts you sometimes have. Which ones bother you, especially during difficult moments in workouts? What do they say? "I can't do this. I can't go this deep. I won't succeed anyway." Most likely these little voices are wrong. If you think they are right, it could well be that you often behave according to what they say, and in this way prove them right.
For years, I thought - believe me! - that I was not built for cycling. I got injuries every time I started increasing the duration or length of my workouts. So I thought I should just stick to the shorter distances. I also often stopped training if it didn't go well. When I started supervised training, I learned to cycle and train in a completely different way. The result: I've been practically injury-free for over two years now and I train for long distances. I now believe that I, too, can cycle.
And yes, the little voice is still there sometimes, especially when things are not going well. But I recognize the voice now, and I can contradict it with confidence. Result: I keep going when a training session is not going well, knowing that the next training session will probably be better. Of course it is wise to break off your training if you get sudden physical pain somewhere, that suggests an overload or injury. That is something quite different from 'not feeling well mentally'.
A lot of things can go wrong during a gran fondo. A flat tire, a lost water bottle, a rainstorm? Things that can mess up the course of the GF and your performance. Make a list of possible situations that apply to your race. For some things you can already do a lot in the preparation to prevent them. My water bottles are in strong holders that don't let go, even on the toughest cobblestones. Of course, something can always happen. Then it is important not to panic, and to put plan B into action. Think about this in advance. Lost water bottle? Okay, you still have one, and you make sure you get enough extra food at the next feed station. Flat tire? Of course you have a spare tire, tire levers and CO2 cartridge/pump with you. Make sure you have a new spare tire at the next supply station! These are all scenarios that you think about and solve in advance. This way you'll be more confident and relaxed when you enter a gran fondo, and you'll be able to focus better on the race itself.
Do you ever imagine that you are at the start of or in the middle of 'your' gran fondo? If so: do you notice what happens? I get really awesome motivation from that. Sometimes I watch a aftermovie from last year, which stimulates me even more. Visualization can make you feel more motivated in preparation for an event, and therefore more focused in your training. It also makes you feel more 'connected', making you more 'in' the race, so to speak. Less distraction and more focus gives extra strength during the effort.
There are various ways in which you can visualize a gran fondo. You can dream away during the day, but also more effectively when you're in bed at night for example. I also do it sometimes during training, especially when -physically- I don't want to. I imagine that I am in 'my' race, and that it does not go well. What do you do then? Stop? No. You focus and hold on. That is why I turn the training that is not going well physically into a good training as well: a mental training.
Photo: Parentini Bike Wear
Things wear out slowly. No one become the king tire changer overnight. Or master descender. If you have certain insecurities - or even real fears - then you have to assume that it's going to take a while for you to become toweringly confident in that area.
My running voice didn't go away overnight, and it's taken several years to slowly convince him that he's wrong. Hard work and dedication make sure he becomes quieter and quieter. So be patient, keep practicing. Trust that you will succeed, or at least learn to deal with it. That's often good enough!
This blog previously appeared on ktcoaching.nl, your personal cycling and triathlon coach.
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