Whilst looking through my notes and recollections I have decided to share some of my methodology with regard to reflection.
Mindfulness when training or racing
I have read much on this topic and am a real believer in improving my own mindfulness in as many aspects of my life as I can control. I find that if I train/race in a mindful state of relaxation/enjoyment then I will perform at my best. Likewise if I perform well it definitely improves my own state of mindfulness, bringing about a cycle of mental improvement which when allied with good physical training plans really brings about rapid improvements.
In opposition to this if I ride in a highly stressed (physically or mentally) state I often underperform. This can bring about a downward cycle of mindfulness which increases stress and further lowers physical performance. It is since I have increased my knowledge of mindfulness that I can recognise this situation quickly and acknowledge what is happening.
It is the act of acknowledgment that allows me to break a negative cycle before it has a real grip and move myself back to the positive training cycle next session.
How do I acknowledge a problem?
Most people can recognise when there is a problem with their riding. The difficult part is acknowledging the problem and doing something to improve the situation.
I thought it may be of use to some to share my holistic approach to race reporting and training feedback that I provide myself and my coach, Tom. I think and hope that some of the extra information that I give will help improve both my future performances and training programmes.
Firstly I do not dwell on bad rides, I simply consider the reasons behind the bad ride and what I can do, if anything to improve next time. I do not ever expect to have a bad ride, but they do happen.
Training feedback
Using power meters, HR etc. means that I do not have to talk about the physical results from a session as these are already recorded. What I want to get down are my feelings about the session.
Did I find it hard? Did I enjoy it? Was I able to push a bit harder than prescribed?
If it was a tough session, why was that? Riders usually know why things are not right on the bike. My common problems have been:
- Incorrect FTP setting, meaning power targets are too easy/too hard.
- Illness.
- Mental fatigue.
I find that stress from work really effects my performance, it can and does quickly transform from a mental condition into physical fatigue when training at the limit.
Race feedback
I really enjoy reflecting on race day. Sometimes I think I go too far and too detailed, but it is an important clearing process to improve my state of mindfulness. I write down (type up) most of the following information each race:
How was I feeling mentally on the day - stressed, calm, happy?
Weather conditions
How was the warm up and recce laps? Did I focus on any particular sections? What tactics did I decide pre-race?
The start - was I controlled, technically good.
General comments on the race - did I overtake well? Corners? Muddy sections?
Key moments in the race? Falling off, power lap, sprint finish
Lap times- were they consistent? Was I riding stronger than near competitors as the race went on?
Regardless of performance I always reflect and write down positives from the race before any weaknesses. A typical example might be
Positives: Strong start, dismount and remounts good, better in corners than last race
Weaknesses: Struggled on long muddy climb. Nothing left for sprint finish.
The last statement that I record always answers the question
"Did I enjoy the race?"
This is the absolute key question I ask each time that I get on the bike.
After all it is the only reason that I ride, train and race.
There is no financial gain, little praise or kudos outside of my cycling friends, it is purely a selfish personal enjoyment.
If I answer "Yes" then I know that I will strive to improve.
I hope this is of some use to somebody. Enjoy your ride.
