V-CLUB TRAINING CORNER
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Race Goals: Keep It Simple
by Marilyn Trout
“Why do things just fall apart when race day comes?” This is the big question that all athletes ask themselves all too often. My thought patterns may appear to oversimplify things at times, but it seems to gain an attainable perspective when things get a little overwhelming, complicated and downright out of control. Hmmm…sounds a lot like race day so I guess this approach is worth a try.
I love sport. I love the psychology of sport. I particularly love to see an athlete regain composure after a major blunder and fight back. I remember seeing a veteran diver at the Olympics with the gold medal all but hanging around her neck, hit the water like a novice. It looked like all was lost until the coach looked her in the eye and instructed her to focus on the fundamentals. Simplify and focus on the basics.
I read that the winner is the one who does the least amount of mistakes. It’s so true. Don’t waste energy unnecessarily in the wind, pedaling sloppy, losing your position… Little things make a big difference at the finish line. Here’s some simple goals that will always be useful from the novice on up:
Set task goals. If you aim to do each task and skill to your utmost potential, the performance goals will take care of themselves.
1) Riding in a pack.
Goal #1 Find a steady wheel to be on/be a steady wheel to be on.
Goal #2 Be comfortable. Increase your confidence of moving around in the pack, keep the upper body relaxed/breathing controlled...
Goal #3 Stay upright.
2) Reading the race,
Goal #1 Observe the pattern that the race takes each circuit. How does the pack move around the course? The corners? Set up with the wind? Where do attacks go? When does the pace pick up? Use all this information to develop a sense of anticipation instead of reaction.
3) Ride in the top 10.
Goal #1 Set yourself up for a good position going into the corners, sprints, climbs, trouble-spots...it's both dangerous and energy-wasting to ride at the back of the pack, the ol' accordion affect. Be in the top 10 going into a climb. Work very hard for this position. (If you are in a small pack/breakaway this obviously adds a different dimension but still keep in mind where to place yourself. Don't be behind a bad wheel that will open up a gap on a climb, in the wind, in a corner...)
4) RACE SMART - Don't waste energy. Avoid sitting in the wind, sitting on the front (even if it's slow) or riding behind a rider that tends to gap. Never, never just sit on the front if the pace is slow. If you want the race to change, YOU make the difference and take control. Attack hard, change the pace, shed the weaker riders... When you make an effort (go with attack, close a gap...) give 150%...be intentional.
5) WORK ON YOUR MENTAL GAME - Have you got your "positive channels" programmed when those negative thoughts take hold? Your fear of the unknown is part of every athlete's battle. The difference is how we deal with it when the battle is hot. Turn the fear into a positive. Here's some affirming statements to think about in the race or create your own that will push you to your limits. Then tape a cue word to your handlebars. Here’s a few affirmations that worked well for me to get me focused and relaxed:
- "I have trained to the best of my ability and have confidence that what I've done is right."
- "I control the switch. I can make it happen if I want to."
- "I'm excited to see what I can do."
- " Use it, don't let it use you."
- " There's no good reason to be afraid or unsure of my ability."
6) Don't do anything you haven't tried and proven in your training!!! (food, fluids, gears, warm-up...)
7) Don't overgear in the sprint, climbing or time trialing!!!! You know what works...use it.
Lastly, make sure you have gone through your race checklist the day before to make sure you have all you need. Make sure you're hydrated well before the race. Be at the race site in plenty of time, have a good warm-up*, warm-down and replenish the liquids/calories within 60 minutes after the race.
* The shorter and faster the race, the longer and harder the warm-up, i.e.) crit, circuit race, mountain bike race, TT... Warm-up slowly until you are able to make some hard jumps of 100%, and a few longer efforts...all so you can get to the line ready for your body to go from the gun.
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