Easier said than done right? Not necessarily. Numerous studies have shown that when
athletes use the power of their mind to actually see themselves perform their
sport, they can go on to achieve the image set forth in their minds. Using
imagery, and the power of the mind to create successful athletic performances,
can in fact help athletes achieve athletic excellence. Sound good? Why not improve your cycling with a
dose of mental training and imagery practice?
Surely you’ve thought about what you need to do to physically to achieve your goals during training and racing but have you given though to what might help you out mentally? Imagery is a great place to start and incorporating imagery practice into your training routine can enhance your performance and may even help you achieve something you’ve only dreamed about. Considerable research supports the value of imagery practice and it has been shown to increase motivation, improve confidence, improve focus and can even help you learn new technique or skill.
So maybe you are rolling your eyes by now and thinking that this imagery stuff has to be a bunch of hocus-pocus. But don’t take our word for it – you might be surprised that most elite and professional athletes use some form of imagery practice and actually attribute their success to their imagery practice.
Like many cyclists, Levi Leipheimer is a fan of imagery practice. Its something he learned and took interest in many years ago as ski racer. When asked if it is an important part of his training Leipheimer shares “Definitely. When I do my time trial workouts, I know all the corners and little hills and I visualize riding them beforehand and I really try to focus on the amount of pain that it is going to take to succeed”.
Creating Your Imagery Script:
Here’s how to get started - imagine your ideal race and start writing down everything about that experience. See, hear and feel yourself racing exactly the way you want. Be as specific as possible. Write down every detail you can including the specifics of a course, the taste of your sports drink, the temperature, the wind, the feel of your helmet. The more senses you can include, the more effective the imagery experience will be.
Begin with arriving at your event, going through your normal prep routine, and the few minutes before your event begins. Imagine yourself being totally relaxed, confident, powerful and in complete control of your body and mind. Include affirmations and key words that motivate you and help get you in a pre-performance state that is optimal for you. Go through your whole event thinking of each significant part of the experience.
When you have finished writing down your imagery script, edit and revise it until you have created your perfect performance. To reap the full benefits of imagery, record and listen to your finished imagery script several times a week and before you know it you will be on auto-pilot. Some athletes choose to do their imagery practice every night before they go to bed or first thing in the morning. Find a time that will work for you – the important thing is to commit to imagery practice and to incorporate it in to your training just like you would any physical drill.
Establish your Imagery Practice:
Getting yourself in to a relaxed and meditative state is an important first step to effective imagery practice. First, find a quiet place where you won’t be disturbed. Sit in a position you can remain in easily the entire time in which you will practice your imagery.
Start by focusing solely on your breathing. Take in a big, deep breath, and then release it, along with any tension you may be experiencing in your body. Put one or both hands on your abdomen, close your eyes and relax. (If you are not using both hands, leave one hand relaxed at your side). Take a series of deep breaths. Breathe in for two seconds, hold for two seconds, and breathe out for two seconds. With each breath, imagine a circle being drawn from your abdomen, up through your chest, out your mouth, and then back to your abdomen. Continue to take deep breaths, and when you feel as relaxed and focused as possible, start your imagery routine.
You can also practice your imagery right before a key training session or the moments before your event begins. Simply close your eyes for a few minutes, take several deep breaths and try to relax and then begin your imagery routine. It will put you in the right frame of mind and help you focus before your event begins.
Successful imagery requires motivation and commitment and you need to practice it consistently. Just like a physical skill it is not something where you will see benefits overnight. Start with once or twice a week and gradually work up to everyday. Schedule your imagery like you would any other thing in your life, such as a workout or training session, and before long it will become second nature.
Reprinted from September issue of ROAD Magazine
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