Apr 19, 2022 at 01:00 PM
How to stay motivated, especially through off season and sticking with your training program and goals.
Mental Toughness: Staying Motivated and Focused
Apr 19, 2022 at 01:02 PM
I looked for any discussion around mental health, staying motivated, etc but couldn’t find one so figured I’d start one. This winter has been a drag and it seems like April is not going to be forgiving.
Personally, I know I’ve been finding it very hard to stay motivated, especially because of the disdain I have for indoor training. Curious to hear if other people are feeling the same, and what people do or strategies people use to stay motivated and on track.
Apr 19, 2022 at 01:26 PM
Totally get that feeling- for me, I realized I can't rely on motivation. I'll have it for a few days and then it'd wane and I'd be left in a position that sounds similar to yours.
Switching off the motivation factor entirely and just building training into my everyday schedule so it just becomes another thing in my day was pretty key for me. Basically, wake up, coffee, workout, get ready for work, etc. Obviously this method isn't always enjoyable (there are definite days where it's a slog), but then in like march/april it almost becomes a race to try and move outdoors again and the enjoyment factor goes way up.
Basically it just boils down to holding myself accountable.
Switching off the motivation factor entirely and just building training into my everyday schedule so it just becomes another thing in my day was pretty key for me. Basically, wake up, coffee, workout, get ready for work, etc. Obviously this method isn't always enjoyable (there are definite days where it's a slog), but then in like march/april it almost becomes a race to try and move outdoors again and the enjoyment factor goes way up.
Basically it just boils down to holding myself accountable.
Apr 19, 2022 at 03:56 PM
Agree with Matt. Routines positively effect your circadian rhythms which are critical to mental health.
Team socialization? Restart the KCC 6:00am training group? Past PP sessions were something like: LSD Mondays. 2 lap TT Tuesdays. 40-20 under-over Wednesdays. Small chainring sprints or hillclimb loop Thurs. Back and forth openers Fridays. Or just do the Cat 4 training program. Do it.
Training to do well in a few targeted races that match your strengths? Early season "classics" like the grueling Battenkill (now a Fondo, but still awesome), are super motivators. Even better, target a stage-race, assemble a crew and book an Airbnb. Green Mountain and Killington are racing experiences like no other.
Don't train inside too much, instead, build up a training bike so cleaning Precious isn't a blocker. Go outside!
Team socialization? Restart the KCC 6:00am training group? Past PP sessions were something like: LSD Mondays. 2 lap TT Tuesdays. 40-20 under-over Wednesdays. Small chainring sprints or hillclimb loop Thurs. Back and forth openers Fridays. Or just do the Cat 4 training program. Do it.
Training to do well in a few targeted races that match your strengths? Early season "classics" like the grueling Battenkill (now a Fondo, but still awesome), are super motivators. Even better, target a stage-race, assemble a crew and book an Airbnb. Green Mountain and Killington are racing experiences like no other.
Don't train inside too much, instead, build up a training bike so cleaning Precious isn't a blocker. Go outside!
Apr 19, 2022 at 07:59 PM
This is a big topic.
There are lots of little things one can do to improve motivation. I agee with John and Matt. Routines help, so does having external factors nudging you (meeting with friends, having a goal event, etc).
A good portion of it is knowing one's own strengths and weaknesses and tailoring riding to exploit those things. For example, If you don't like riding inside, get gear and people lined up to make riding outside easier, and "save" indoor workouts to minimize the dread. For me, after several days of riding outside in sub-freezing weather, a focused, intense indoor workout feels like a fun change.
I'm not an indoor riding fan, so I have some workouts and guidelines. I always have a purpose riding indoors, and have certain routines. I don't like sitting on the bike plodding along inside (I'd prefer just to take a walk). If it's a recovery ride, I do 30-40 minutes and spend the whole time riding in low gears and working on cadence drills (as low as 70rpm and as high as120rpm). If I need intensity, I have a few options to keep it ok. I never do an interval longer than 20m. I never do the same exact workout at the exact same effort level two weeks in a row.
Likewise, motivation in the cooler months can be tricky without a goal event. That's why outdoor winter group rides can be hugely beneficial. Not only do you have other people to distract from the cold and potential dark, but keeping up or excelling can be motivating.
Riding at threshold indoors over and over is no fun. Putting out more watts doesn't feel appreciably different than putting out fewer watts. In a less-crowded era, I'd ride a fast lap of Central Park on Tuesday followed by one of several different high-intensity workouts. I rarely had a problem motivating for the fast lap because there was enough external stimuli to keep the effort interesting no matter how I was feeling. But, indoors, that kind of effort week in, week out is dreadful. That's why playing with longer, lower-output efforts and short, high-intensity efforts is key.
I generally like what I've seen of Tim's programs. Some of the things I can't do--no way am I going to do more than 70 minutes riding inside--but I like how each week seems to be a bit different than the last. While I haven't done one of his programs in a while, I am embracing variety. For me, it's kind of going back to my roots, when I didn't have any computer on my bike. Back then, I'd ride hills of different lengths and the goal would be maximal effort from bottom to top. Now, I'm doing a bit of this as well, choosing hills in Tenafly, Englewood,Englewood Cliffs, Fort Lee, and NYC, based on how long it will take me to climb them. Some weeks there is day when I'm looking for 5min hills, some weeks 3m, some weeks 2m, some weeks 45s-1m. And some weeks, I just tackle Strava segments.
There are lots of little things one can do to improve motivation. I agee with John and Matt. Routines help, so does having external factors nudging you (meeting with friends, having a goal event, etc).
A good portion of it is knowing one's own strengths and weaknesses and tailoring riding to exploit those things. For example, If you don't like riding inside, get gear and people lined up to make riding outside easier, and "save" indoor workouts to minimize the dread. For me, after several days of riding outside in sub-freezing weather, a focused, intense indoor workout feels like a fun change.
I'm not an indoor riding fan, so I have some workouts and guidelines. I always have a purpose riding indoors, and have certain routines. I don't like sitting on the bike plodding along inside (I'd prefer just to take a walk). If it's a recovery ride, I do 30-40 minutes and spend the whole time riding in low gears and working on cadence drills (as low as 70rpm and as high as120rpm). If I need intensity, I have a few options to keep it ok. I never do an interval longer than 20m. I never do the same exact workout at the exact same effort level two weeks in a row.
Likewise, motivation in the cooler months can be tricky without a goal event. That's why outdoor winter group rides can be hugely beneficial. Not only do you have other people to distract from the cold and potential dark, but keeping up or excelling can be motivating.
Riding at threshold indoors over and over is no fun. Putting out more watts doesn't feel appreciably different than putting out fewer watts. In a less-crowded era, I'd ride a fast lap of Central Park on Tuesday followed by one of several different high-intensity workouts. I rarely had a problem motivating for the fast lap because there was enough external stimuli to keep the effort interesting no matter how I was feeling. But, indoors, that kind of effort week in, week out is dreadful. That's why playing with longer, lower-output efforts and short, high-intensity efforts is key.
I generally like what I've seen of Tim's programs. Some of the things I can't do--no way am I going to do more than 70 minutes riding inside--but I like how each week seems to be a bit different than the last. While I haven't done one of his programs in a while, I am embracing variety. For me, it's kind of going back to my roots, when I didn't have any computer on my bike. Back then, I'd ride hills of different lengths and the goal would be maximal effort from bottom to top. Now, I'm doing a bit of this as well, choosing hills in Tenafly, Englewood,Englewood Cliffs, Fort Lee, and NYC, based on how long it will take me to climb them. Some weeks there is day when I'm looking for 5min hills, some weeks 3m, some weeks 2m, some weeks 45s-1m. And some weeks, I just tackle Strava segments.
Apr 20, 2022 at 11:38 AM
All great advice!
@mugwump - "For me, after several days of riding outside in sub-freezing weather, a focused, intense indoor workout feels like a fun change. " I like this perspective of constantly switching the focus so that nothing gets 'boring'. It also definitely doesn't help that I'm not signed up for any races this year yet.
I was really great with having a routine setup last year and layering training into my schedule like clockwork but this year for whatever reason, not so much. Life happens. But this is all great info - going to try and start a 12-week plan next week
@mugwump - "For me, after several days of riding outside in sub-freezing weather, a focused, intense indoor workout feels like a fun change. " I like this perspective of constantly switching the focus so that nothing gets 'boring'. It also definitely doesn't help that I'm not signed up for any races this year yet.
I was really great with having a routine setup last year and layering training into my schedule like clockwork but this year for whatever reason, not so much. Life happens. But this is all great info - going to try and start a 12-week plan next week
Apr 20, 2022 at 05:11 PM
I bought a MTB
Apr 21, 2022 at 01:16 PM
For me, there are various levels of motivation, and as everyone has said, setting and keeping to a schedule means you don't need it in order to ride and train. In the winter, when beneath the covers is incredibly warm, one thing I do is to put my tights out the night before so I can see the fleece inside. Once the covers are pulled off, the fleece is the only warm place to go. Once the tights are on, I figure, I might as well put on the base layer. And in no time, I've convinced myself to step outside in full kit.
There are times where my zero motivation has moved to burnout and my bicycle looks terrible, and I wonder why on earth I do it. So yeah, time to take a break, a real one, where I walk or sleep or do anything but train.
I worry that I've finally quit, but then one day, maybe after 4 or 7 days off, I see someone ride past in full kit and there's an inexplicable tug of competitiveness. And at home, I look at this shiny race bike and think, man, I wish I had one of these. And in no time, I'm kitted up and sweating and eating bugs once again.
It fluctuates for me, and there's no wrong response, I find what works for me now, and it will be different next time, and that's totally fine. Riding and racing are dynamic, fluid, and riding bikes is not a metaphor for life, because it is life. Everything else is a metaphor for riding.
Apr 21, 2022 at 02:26 PM
Putting the clothes out the night before. Having a goal for the ride tomorrow. A clean, ready to ride, roaring to go bike. Properly inflated tires. New bar tape. New kit, even just new socks or gloves or hat or glasses. Putting a hard event or even your own tought route in the calendar. Getting fit enough to ride the front of the PP races. Group rides, rides with friends. Knowing when to take a break. Knowing that life is always better after a ride.
Apr 27, 2022 at 05:45 PM
I came across this article from FasCat Coaching.
"Let’s quickly break down: flexibility, variety and repetition and what elements make training fun/not fun. And then let’s hear from the FasCat Coaches."
https://fascatcoaching.com/blogs/training-tips/fun-and-training
Or, as a once-local coach, Steve Lassahn, told me ages ago: Intensity, Variety, Rest.
"Let’s quickly break down: flexibility, variety and repetition and what elements make training fun/not fun. And then let’s hear from the FasCat Coaches."
https://fascatcoaching.com/blogs/training-tips/fun-and-training
Or, as a once-local coach, Steve Lassahn, told me ages ago: Intensity, Variety, Rest.