Motivation
Saved Tuesday 11th March, 2008 2:32pm by Peter Creagh
Edited Saturday 13th September, 2008 5:59am by Peter Creagh
Motivation
Here are some tips and techniques to help you get motivated.
Set Goals. A great motivation technique is to set riding goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm for riding will soar.
Listed below are some specific goals setting tips.
Be specific. In order to stimulate your motivation, you need to be specific with your goal setting. Instead of saying you are going to set a personal best in a 100km road race, set a goal to improve on your personal best by 30 minutes in the next six months.
Set a deadline. Complacency and an attitude of “I’ll work on that later” will set in if your deadline for achieving your goal is not defined. Add a sense of urgency to your goal by adding a specific timeframe and watch your motivation skyrocket!
Set realistic but difficult to obtain goals. Your riding goals should be achievable and challenging at the same time. An unrealistic goal will kill motivation but a goal that is too easily obtained will lead to boredom.
Write and Review. Your Goals Writing down your goals creates your roadmap to success. Although just the act of writing them down can set the process in motion, it is also extremely important to frequently review your goals. Remember, the more focused you are on your riding goals the more likely you are to accomplish them.
Develop a Plan and Work It. Develop a plan of action to achieve your running goals and then just do it! By taking the time to decide on the specific steps needed to achieve your goals, you increase your motivation and your chances of success. The final step is to get out there and work your plan.
Utilise a Training Log. Keep a training log of each ride. Record times, distances, time of day, weather, your pulse rate, progress toward goals and any other statistic or aspect of your running you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many riders regularly review their training logs to look at the work they've done in the past to provide motivation for the future.
Implement the Buddy System. Ride with a compatible training partner or riding group. Finding others to ride with, makes time fly, provides accountability, builds friendships, and provides mutual motivation on those days when you or your mate(s) just “don’t feel like it.”
Surround yourself with Reminders. Sustained motivation is key to achieving your potential. One way to keep your motivation high is to find out what fires you up, and then surround yourself with it. Examples include: posters, quotes, photos, inspiring literature, biographies of successful riders, riding books, cycling magazines, and videos. Place your “mental stimuli” where you can see it every day. Remember, as a man thinks, so he is.
Be Creative with your Workouts. Doing the same workout day after day leads to boredom and burnout. Alter your workout routine by incorporating some or all of the following:
- Leave your watch at home. Ride for the enjoyment of it without worrying about time goals.
- Change the time of day you normally ride. If you are a morning rider, switch to riding in the evening and vice versa.
- Find some new riding routes.
- Alter the distance you normally ride.
- Challenge yourself by adding some speed or hill repeats to your workout.
- Being creative with your workout will add new life to your riding.
Set Completion Goals, Not Time Goals. At some point, you just won't be able to beat the clock any longer. All riders eventually reach the point where they aren't going to get any faster. To avoid discouragement and possibly even quitting the sport, cultivate new riding goals. Decide to complete a specific number of races a year or to complete a longer distance race. Whatever you determine, keep your riding fresh, challenging, and new by setting some non-time related goals.
Do more than Ride. To add a boost of motivation, incorporate some cross training in your workout routine. There are many other activities, other than riding, that can increase your strength, flexibility, and aerobic conditioning. Mix in some running, swimming, in-line roller skating, hiking or weight training.
Visit a Bicycle Retailer. Stop by a bicycle retailer on a regular basis to pick up a race application, riding accessory, new cycling magazine, or the latest cycling book. Your motivation to run will be lifted when you put yourself in an environment that supports your goals. Retailers thrive on people who love to ride. They are thrilled to answer your questions, give suggestions, and discuss your training.
Occasionally Enter an Event. Want to increase your motivation and feel the adrenaline of competition? Enter an occasional fun, local event. The spill-over effect will keep you motivated for weeks afterward and may even spur you on to enter even more races!
Reward yourself when you Succeed. Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself. Many cyclists who have reached their goal treat themselves to some tangible reward: a new running shirt, a sports watch, a meal at a nice restaurant, or a special trip. The ideas are limited only by your imagination. Bottom line: Be good to yourself.
