{"id":5061,"date":"2023-06-27T12:15:54","date_gmt":"2023-06-27T10:15:54","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=5061"},"modified":"2023-06-30T12:21:06","modified_gmt":"2023-06-30T10:21:06","slug":"6-week-peak-for-your-next-cycling-race-mental-preparation-taper","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2023\/06\/27\/6-week-peak-for-your-next-cycling-race-mental-preparation-taper\/","title":{"rendered":"6 Week Peak for Your Next Cycling Race \u2013 Mental Preparation & Taper"},"content":{"rendered":"

In the last two weeks before your event, changes in training itself are not going to significantly improve your race. But you can still work on your mental preparation. And of course, a proper taper is necessary if you want to feel fresh and ready on the morning of your race. Let\u2019s look at those last two pieces of the puzzle.<\/strong><\/p>\n

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Focus on controllables<\/strong><\/h2>\n

It\u2019s important to working on your mental game throughout the whole year. But with an important event getting close, you are likely to confront an extra challenge \u2013 self-doubt. Have I trained enough? Do I have the necessary fitness? Thoughts like this are common and they can make the last week before the race very stressful. Some people panic and start adding extra rides to their plan, just to test whether they\u2019re ready.<\/p>\n

The important thing to realise is that with 1-2 weeks before a race, you\u2019re as physically prepared as you\u2019re going to get. If you need to build confidence, it\u2019s better to go over your training log for the past weeks and months instead of turning every ride into a mock-race.<\/p>\n

Once your mind gets into a stressful mode, it\u2019s easy to come up with many more reasons to have doubts. What will the weather be like, how will my competitors perform, will the race be well organized? Whenever you start slipping into this spiral, refocus on you can control instead, things like nutrition, hydration, sleep, executing your remaining training rides, and getting to the starting line on time.<\/p>\n

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Focus on controllables. \u00a9 Profimedia<\/figcaption><\/figure>\n

Mental rehearsal<\/strong><\/h2>\n

There are actually a few extra things you can do in the last few weeks and days before the race. One of them is visualization. It\u2019s something that many successful athletes in a variety of different sports do. Basically, you go over the race route in your mind, imagining the challenges you may encounter, and how you will overcome them in as much detail as you can. You can practice different scenarios in your head and think of how you\u2019d react to them, like losing a lead, digestive issues, or a technical issue.<\/p>\n

Positive self-talk<\/strong><\/h2>\n

To expand on the previous point, you can attach and reinforce self-talk to the outcomes you want. The way you talk to yourself in these challenging times can have a big impact. If you manage to keep the conversation positive and motivating and are able to shift your thoughts away from negativity, you\u2019ll have a powerful advantage. You can try using positive affirmations to reinforce your confidence and ability to perform well. But it’s important to use phrases that resonate with you. Examples might include sentences like “I am strong”, “I can do this”, or “I am well-prepared”.<\/p>\n

Principles of taper<\/strong><\/h2>\n

Once you get to about 7-10 days out from race day, it\u2019s time to think about a taper. You can\u2019t really do much to improve, but you can certainly screw things up. Here are the basic rules of a taper.<\/p>\n