Visualisation, Concentration and Focus - Mental Training Techniques For Cyclists.

Every cyclist has room for improvement. Usually they consider that improvement should be be in a physical sense through riding their bike. However many cyclists can improve their performance in terms of visualisation, focus and concentration.

We often fail to realise the immense effect that mental training can have on a cyclist. Your mind has to be able to cope with the heavy training demands, multiple variable race situations and environmental changes that can negatively effect a rider and their preparation towards peak performance.

Cycling events all have their own mental constraints.

• In road races you question whether you have the strength remaining in your legs for the sprint for the win
• On the track you might question whether you can risk it all in the final mad dash in the keirin
• In a Cyclocross race can you stay mentally focused and retain concentration now it has started pouring with rain. The course is beginning to severly cut up and you're not using full mud specific tyres- how will you cope?
• In time trials can you keep pushing a huge gear at a high cadence despite feeling like you can give no more effort?

Keep reading to find out simple ways you can improve your mental focus for cycle racing for both riders and studio cycling instructors to introduce into their classes.

Visualisation training for cyclists has to address all of the senses (Visual, Auditory, Kinaesthetic and Olfactory) and should really be done off the bike initially before migration to on bike training.

The ironic thing is that most cyclists have imagined themselves leading the Tour De France Peloton up to the top of L'Alpe D'Huez or taking the win on the Champs Elysees in Paris. Through further visual development of these types of images a rider can increase their focus and concentration to improve their race day performance.

Visualization for road cycling is a very small part of cycling sports psychology as there are so many situations that can occur within a road race that it is near impossible to visualize them all however it is a great initial technique to integrate into indoor workouts and gives an insight into the further possibilities of sports psychology.

Whether you're sat on the turbo trainer (wind trainer) in your garage or spare room, or taking part in a spin cycling class. Whilst spinning your legs on the bike take yourself through the below steps.

The below steps are also a great visualisation process to go through for studio spinning instructors to integrate into part of their class structure.

Step 1.

While spinning steadily close your eyes and cut out any distractions from your mind.

Step 2.

Visualise a familar cycling scenario that has meaning to you. Whether it's the commute to work, training on local roads, sat on your time trial bike during your favourite TT, or steadily climbing an iconic mountain

Step 3.

Stay positive throughout your visualization. Feel the sun on your back, Legs feeling strong and leading your event. See yourself achieving your goal.

Step 4.

Focus on a particular portion of your visualisation as a goal. The top of the climb approaching. See the finish line.

If you're doing this on your own for the first time try to time your visualization as over time you should be able to improve for how long you can perform for.

As a spinning instructor you could work to a set timeframe- maybe one single song (make sure it's a relatively relaxing track and not jumpy to take away focus and concentration of the particpant).

Everyone has their own sensory focus and no one is the same.

Visual- See the road in front of you in your mind. Pick out the pot holes, smooth tarmac and scenery

Kinaesthetic- Feelings are often very present in cyclists. Feel how hard your legs are working- do they feel heavy? You can also sense the breeze through your hair and warmth of the sun.

Auditory- Listen out for sounds around you. Are their any birds chirping on a Spring morning? Listen out for the buzz of your tyre as it's connected to the road. (You might also feel this).

Smell- Can you smell the fresh manure on the farmers' fields and the freshly cut grass?

Taste- Can you taste the saltiness of the sweat in your mouth or the flavour in your sports drink?

By using the above techniques a cyclists should be able to begin to open their mind to the possibilities that mental training can provide while helping a rider maintain a relaxed position on their bike despite increased pressure.

Enjoy your next ride and please feel free to leave comments at the bottom of the page.

CyclingFitness