Mental Tricks for Mountain Bikers

Megan Ross July 19, 2008

Physical fitness is essential, but it’s only part of the picture. What’s going through your mind when you’re only halfway up that grueling, two-hour climb? What do you tell yourself to keep focused? Last weekend I asked a group of seasoned riders which “mental tricks” they use to get through the toughest challenges:

Eyes on the prize. Set a goal beforehand, whether it’s “win the race,” “beat last year’s time,” or simply “finish without wrecking.” Not only does goal-setting keep you motivated, but it also helps you focus on the big picture instead of getting bent out of shape over specific obstacles along the way.

Be prepared. You’ve cleaned and tuned up your bike. You’re hydrated and well fed. You’ve checked the weather. You’re carrying a flat repair kit, multi-tool, phone, map, food and water. Okay, so being prepared is no “mental trick;” it’s common sense. But it will give you peace of mind so that you can focus on more important things, like your goals, the trail, and enjoying your ride.

Check your form. Run through this list when you feel your mind wandering:

  • Breathing. Inhale deeply, all the way to your abdomen. Exhale hard. Find a steady rhythm that jives with a favorite song. Sing to yourself, if it helps.
  • Core. Keep your back flat and your stomach/core muscles engaged.
  • Arms. Relax your shoulders and keep your elbows bent. Loosen your grip on the handlebars.
  • Pedal stroke. Pedal in clean, even circles. Lift on the upstroke, don’t just mash on the downstroke.
  • Feet. Keep heels down (no pointy toes). Use your whole foot, like you would doing leg presses at the gym.

Smile. This sounded silly to me, too. But smiling has two important benefits: it encourages positive thoughts (a welcome distraction on a hellacious climb); and it relaxes the muscles in your face. The less tension, the less energy wasted. Try it. You might be surprised.

Think positive. When I start to feel discouraged, I tell myself:
“At least I’m not sitting behind a desk.”
“I’m getting stronger.”
“When I finish this ride, I’ll reward myself with a cold beer.” (Tip: imagine the frosty glass. Now try smiling.)

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