Mental training for road cycling competitions - Purely a matter of the mind: Mental training for victory

Watts, kilos, pulse - we measure and weigh ourselves in order to get better. Sport is a physical activity in which physical performance takes centre stage. Is it that simple? Not quite. After all, it is said that victories begin in the mind. Good competitive athletes not only impress with their physical performance, but also with their mental strength - a strength that can also be specifically trained.

Mental coaching, sports psychology support - for a long time this was not a topic in road cycling, at least not publicly. But word is getting around that mental training works. Germany's top sprinter André Greipel, for example, has been working with a psychologist for his team since last year. There are many good reasons for this, he says: a better focus on the goal, better processing of difficult moments or phases - and improved self-awareness. Result: Greipel was the best sprinter in 2015.

Lisa Brennauer, 2014 World Road Race Champion, has also learnt to appreciate the benefits of psycho-coaching. She first revealed herself to an expert in 2011. The reason: at the time, Brennauer was having great difficulty improving in the points race on the track: "I was like standing in front of a mountain whose top I couldn't see." An excessive demand that sometimes felt like fear. What's more, the tightness of the pack on the track drove Brennauer "almost crazy at times". She went to a mental coach - and with his help managed to release the "brake" in her head.

Strong images in your head

But it's not just the particularly fast disciplines that challenge the psyche - the mind is also in demand, especially on ultra-distances. "The mental aspect is just as important as the physical aspect," says Christoph Strasser, 2014 Race Across America winner and 24-hour road record holder. This applies not only in the race, but also in the sometimes very long preparation for the events. For Strasser, who gives lectures on the subject himself, support from an experienced mental coach is therefore a natural part of the programme before a competition.

Thousands are spent on equipment - but not a hundred for a course in relaxation techniques!

Of course, mental training not only helps top athletes, but also amateur athletes - but: "I'm always amazed," says Thomas Jaklitsch, a qualified social worker and Christoph Strasser's mental coach. "Many cyclists spend thousands on equipment, but can't afford to spend a hundred on a VHS course in relaxation techniques. That's unbalanced." A lot of things can be influenced in your own head that should also appear on the speedometer afterwards. "The problem with cycling is that you have a lot of time to think and can therefore massively influence your performance," says Clemens Maria Mohr, sports scientist with additional training in sports psychology and mental coach to various competitive athletes. What we need in these situations, says Mohr, are strong images in our heads that put us in a positive mood.

Afraid of leaving?

In what situations can this help amateur athletes? Just think of: inexplicably bad legs, unwillingness to train, symptoms of illness that appear just before the marathon or doubts after three quarters of the distance that sometimes even force you to give up. Or fears of the frantic descent during a race in the mountains. All these problems have one thing in common: their origins usually lie in the athlete's soul. This is also where you can work on overcoming them. However, this requires disciplined training of the mental processes. A visit to the psychologist is only the beginning.

Sports psychologist Babett Lobinger from the German Sport University in Cologne points out that mental training is not called that by chance: "It has to be regular, targeted and also practised during sports training. It should be planned in detail and individually." This means practising methods to influence mental processes and learning strategies to prevent negative thoughts or feelings from inhibiting you in competition. Meticulous mental training, says Lobinger's colleague at the DSHS, triathlete Tanja Hohmann, also requires meticulous analysis: after the training run, you should write down your thoughts so that you become aware of them. Later, for example before going to sleep, you should review them and work with them. In this way, unfavourable thought processes can be identified and transformed into positive self-talk.

Successful cyclists, says Thomas Jaklitsch, usually have three qualities: a very strong focus on the goal, a greatly heightened awareness and sensitivity to psychological and physical factors - and great flexibility, for example in dealing with setbacks. Although they are very obsessed with success, they can also live with changes in plans thanks to their mental strength. "Many outstanding athletes can also let go and surrender to a flow," says Jaklitsch. Flow athletes know that they have nothing to lose, but everything to gain: "Fun, the joy of doing things and simply being able to live in the here and now," observes Jaklitsch.

Flow is the antithesis of hard-core training, in which every value is constantly monitored. However, in order to achieve this thoughtless state, a lot of work needs to be done on the world of thought beforehand, such as interpreting how important the hobby of cycling is in relation to work and family. Many cyclists get stressed because they feel that they are not training enough - but also that they are not there enough for their family. For Clemens Maria Mohr, one thing is clear: with mental training, a positive approach and the communication that this enables, things will work out better. "It's always about finding the right balance."

Better psyche - better performance

Goals are easier to achieve if an athlete has discussed them with those around him - for example, if he has discussed his participation in the Ötztaler with his family long beforehand and therefore does not train with a guilty conscience. But what are the right goals? This question can also be better answered with mental training. Generally speaking, anyone starting out in cycling should not overtax themselves. "The goal is the goal" is a catchy formula for the first participation in a longer tour. If you have already had a successful experience, you can and should improve - but it is best not to aim for a ranking in relation to the other participants, but rather a measurable time target or a measurable improvement on your last performance.

Mental training helps athletes to realise their physical potential. This applies not only when there are acute problems - such as anxiety or setbacks - but also in general: those who work with their mind can improve their athletic performance. There is also a positive side effect: "Many of the tools
from mental training can also be used at work," says Babett Lobinger.

In order to really get to grips with the topic and find more individualised recipes than the numerous books on the subject can offer, the experts advise a personal consultation. "You can't give generalised recommendations, as everyone has a different mental constitution. We can therefore only find the right measures through direct dialogue," says sports psychologist Lobinger. Qualified counsellors can be found via the expert database at the Federal Institute for Sports Science or the Federal Association of German Psychologists, for example.

METHODS FOR MENTAL TRAINING

- Relaxation techniques
There are various techniques for becoming aware of physical tension and relaxation - autogenic training, progressive muscle relaxation, breathing relaxation and others. Mental coach Thomas Jaklitsch says: "Especially in pre-season preparation, it's worth using relaxation techniques to lay the foundations for good mental training and automatisms during the season."

- Positive images
We humans think in images - which is why it is important for our success to see and create positive images, says mental coach Clemens Maria Mohr. "We can memorise images that have a positive effect on our subconscious." For example, the route profile that we internalise before a marathon and associate with positive images in which we master the difficult passage.

- Directing attention
Our attention determines what we see and what we feel. This can become a problem if we can't control it. "Think of the stone lying on the road in front of you - and it magically attracts you," says Mohr. People often head towards the problem against their will because their attention is misdirected. Mental training is about focussing your attention on the goal and the necessary steps, i.e. to focus clearly.

- Talking to yourself
We are constantly having conversations in our heads, but rather unconsciously. Mental training is about getting a grip on these conversations, memorising motivational messages or, for example, coaching ourselves and giving instructions on how to deal with a situation.

- Levels
Thomas Jaklitsch recommends a thought exercise in which an athlete visualises level by level and gains clarity about how to improve their self-image and thus their performance.

1st environment Where, with whom and when do I want to provide which service?

2. behaviour What am I doing while I am carrying out this activity? For example: pedalling, sitting, changing gear ...

3. skills What skills do I need for this? Stamina, balance ...

4. values Why is that valuable to me?

5. identity Who am I in my role - as an amateur athlete, but also as a man or woman, as a father or mother, at work, etc.? Anyone who reflects on their different roles in life can fully empathise with these identities.

6. spirituality What is my mission, my source of strength?

A CASE FOR THE MENTAL COACH

Five typical situations that can be solved with mental training:

The case: training world champion

Despite an extensive training programme, performance in competitions repeatedly falls short of
always falls short of its own expectations.

Tips

1. focussing You should have a clear picture of your goal and the steps that lead to it. "This kind of focus also works in the short term, it creates urgency and commitment," says mental coach Thomas Jaklitsch - himself a successful long-distance cyclist who rode the 1,400-kilometre Race Across the West in 2015 with just eight weeks of preparation.

2. positive images before the competition Mental coach Clemens Maria Mohr advises putting yourself in the situation beforehand with the help of internet photos and route profiles, for example, in order to prepare yourself mentally. Extreme situations can also be practised beforehand in training - according to the motto: I know it, I can do it.

3. relaxation techniques They help to combat nervousness during the competition.

The case: Sick before the competition

Shortly before the marathon weekend, the body shows symptoms of illness.

Tips

1. relaxation techniques Physical illness often accompanies us when we manoeuvre ourselves into a state of unhealthy stress over a long period of time. Relaxation techniques offer a way out of this escalation spiral.

2. psychological counselling Clemens Maria Mohr: "We often have to deal with psychosomatic illnesses, comparable to the tip of the iceberg. With modern methods, we can quickly find the actual psychological cause and correct it within a short time."

3. control attention If you put yourself in a position where you don't look for the negative signs, but instead focus on the positive aspects, you will improve your starting position. After all, it is often a question of interpretation as to whether we perceive physical signs as limiting factors - or whether we focus on all the things that are working well.

The case: disappointing result

The target set for a competition was not achieved.

Tips

1. directing attention Always focus on the positive aspects. "If you only pay attention to problems, you will only see problems and have more problems," says mental coach Clemens Maria Mohr.

2. target setting A competition can be analysed in different ways depending on the goals you have defined beforehand. It is not advisable to aim for a specific position - it is better to set a realistic time limit with sufficient flexibility. Your own values should serve as a reference.

3. differentiated analysis If you fall short of your goals, a mentally well-trained athlete will still find a way out of sheer disappointment. "It's like a youth football match: either you only see the poor final result - or the many small details such as dribbling or passes that have become much better," says sports psychologist Babett Lobinger. Even supposedly weaker competitions can be processed with good feelings.

The case: Fear travels with you

Descents or large fields of riders trigger anxiety.

Tips

1. accept fears Road cycling is a dangerous sport - but fear can make it even more dangerous if it affects your attention so much that you make riding mistakes due to nervousness. "It's not about eliminating fears, but taking them seriously and dealing with them positively," says Babett Lobinger.

2. habituation As a general rule, long-term training is required to deal with such stressors - for example, training rides in a small group during training, where there is also some jostling, or as many descents as possible in the run-up to an Alpine race.

3. psychological support Some fears have completely different causes and more serious consequences, such as nightmares. Here, expert Lobinger advises targeted psychological counselling. Particularly after traumatic experiences, such as falls, expert psychological intervention can provide relief, for example with the help of hypnosis or the EMDR technique, which uses pupil movement to reorganise stored memories and associated emotions.

The case: The man with the hammer

Sudden drop in performance during competition.

Tips

1. acceptance Crises are part of sport - the question is how to deal with the "dead centre". Mental training tools can be used to embed techniques that also work in an emergency.

2. self-talk and routines Self-motivation helps in crises, for example, by falling back on a safe routine, choosing a certain feel-good cadence or pulling a special muesli bar out of your bag. "It would be wrong not to think about this dead point - it's more about dealing with it like an unloved guest who suddenly rings the doorbell," says sports psychologist Babett Lobinger.

3. training under competition conditions
The best way to deal with crises in competition is to have already experienced such situations in training and practised the mental response to them.