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Instructions
Extend your arms straight out to the side, shoulder height, parallel to the floor. I am going to place two fingers (index and middle) on your wrist. I am going to push down on your wrist, trying to force you to lower your arms. I want you to resist my pressure. Ready? Go. (Push slowly until their arms begin to lower.) Okay, that was great! For this experiment that will be your base strength. We will use it to compare other tests. Now close your eyes and lower your arms. See yourself doing something negative. It could be failing a test, not playing well, blowing a sale, or even tripping and falling. Say out loud your favourite putdown words. Repeat them out loud several times. After they repeat their favourite putdown words out loud 6-8 times, have them raise their arms again. They are to continue saying their favourite putdown words. Once again place the two fingers on their wrist. Ready? Go.
What happens?
Normally, they are unable to apply much resistance and their arms go down much easier. Now, close your eyes again and lower your arms. This time I want you to visualize yourself doing something positive. Repeat the words; I can make a difference over and over again. When I think you are ready, I will have you raise your arms again, and we will test you once again.
Vary the content, venue and sequence of training sessions. Boredom will lead to staleness and/or burnout Set Goals based on the S.M.A.R.T.E.R principle. Goals should be specific, measurable, affirmative, realistic, time based, evaluated, and recorded. They should also be short-term, intermediate, and long term. Use Mental Imagery. Use Role-Modelling. A team-bonding session; when a team is bonding well, performance improves.
In cycling, maintaining motivation and remaining focused are essential to enjoying the sport and being a consistent competitor. Here are a few tips: Know your objective. Why are you a cyclist? Think about what it is that you're working for and use that objective as a short or long-range reference point to focus on. Remind yourself that every training session can bring you closer to your goal. Stay Tough. Some training days are just hard. You show up not wanting to do your workout and think to yourself "hmmm...I'll just go a little easier today...cut some corners". Days like this are crucial. These are the days that separate the champions from the mediocre athletes. Endurance athletes have to be able to push themselves. Be strong and give your training session your best effort. After the session you'll feel a sense of accomplishment and that feeling will carry over to motivate you for future training sessions. Consistency. Many athletes are great at maintaining motivation for short bursts of time (a few weeks, a few months) but it is important to understand that improvements are a result of a consistent effort over a long period of time. Set some long-term goals. Where would you like to be 1 year or 3 years from now? Keeping focused on long-term goals will help you to remain consistent and not overemphasize training sessions or drive you to burnout. No one becomes his or her best overnight. It takes many years of correct practice. Enjoy. Remain passionate about the sport.
The 4C's
Concentration, confidence, control and commitment (the 4C's) are generally considered to be the main mental qualities that are important for successful performance in most sports. Concentration - This is the mental quality to focus on the task in hand. If the athlete lacks concentration then their athletic abilities will not be effectively or efficiently applied to the task. For most cycling sustained concentration is needed. Confidence - results from the comparison an athlete makes between the goal and their ability. When an athlete has self confidence they will tend to: persevere even when things are not going to plan, show enthusiasm, be positive in their approach and take their share of the responsibility in success and fail. To improve their self confidence, an athlete can use mental imagery. Control - ability to maintain emotional control regardless of distraction. An athlete's ability to maintain control of their emotions in the face of adversity and remain positive is essential to successful performance. Two emotions which are often associated with poor performance are anxiety and anger o Anxiety comes in two forms - Physical (butterflies, sweating, nausea, needing the toilet) and Mental (worry, negative thoughts, confusion, lack of concentration). Relaxation is a technique that can be used to reduce anxiety. Commitment - ability to continue working to agreed goals In competition with these goals the athlete will have many aspects of daily life to manage. The many competing interests and commitments include: work, studies, family/partner, friends, social life and other hobbies/sports
The techniques of relaxation and mental imagery can assist an athlete to achieve the 4C's.
RATING: 1=Poor, 2=OK, 3=Good, 4=Excellent CONCENTRATION: WILLINGNESS TO LISTEN: CONFIDENCE: ATTITUDE: MOTIVATION: COMMENTS: NOTE: Things most happy with: Things least happy with: How to improve session next time:
Inspirational/Thought-Provoking Quotes Winners never quit and quitters never win The flowers of tomorrow are the seeds of today You miss 100% of the shots you never take If you do what you always did, you will get what you always got Tough times dont last but tough people do Focus on the process, not the outcome