For those who think they don’t have time to get into shape and start moving, now is the time to take action. The 2013 ride and race season planning in Colorado is well underway. Sure, the motivation to train in the winter months can be taxing. Staleness or burnout from the previous season may linger, or maybe just the colder temps and shorter days weaken our resolve to get on the bike. Yet, there are ways to combat the winter blues. Here’s how!
1. Support Structure
Create a supportive environment that supports your goals. Is there a time of day that works best for you? Then, schedule your training time. Do you train better with a partner? Then, enlist the help of your family and friends. Is your bike riding properly? Check out your bike components, determine which bike parts you need, and get your bike in proper riding condition. Your primary objective in creating a support structure is to foster an environment in which you are supported and held accountable.
2. Atmosphere
Does it matter where you ride? Winter months create weather and lighting challenges. Yet, there are definite options. Inside riding on a trainer or rollers can offer consistent pedal time and the ability to focus on heart rate and power easier than riding outside. If you enjoy listening to music, don’t just play the hard stuff. Consider modulating your listening to slower and medium tempo tunes that simulate heart rate goals and tempo riding. Also, visual cues offer stimulation. A well lit room can create inviting energy and a unique atmosphere to train in.
3. Visual Effects
Sometimes seeing is believing! Pop in a DVD training video or select a few YouTube clips to get your mind in the game. Posters, a vision board, books, maps , or pictures of upcoming races can trigger your motivation to not only get on the bike, but maybe even dig a little deeper than you would have otherwise.
4. Competition Sparks Motivation
One way to stay motivated during longs stretches of training with little competition is to set small training goals. Working to achieve small training goals will make every training session meaningful. It will also provide small successes offering a sense of accomplishment while training for future competitions. In fact, have you scheduled your 2013 races yet? Here are a few worth checking out:
- The Koppenberg
- The Rocky Mountain Endurance Series (RME series)
- Leadville Trail 100 Mountain bike race
- Ride the Rockies
- Triple Bypass
- Breckenridge 100/68/32
An essential element to being a successful athlete is staying motivated throughout the year. Remember, cycling is supposed to be fun. Set small goals, create a supportive structure and atmosphere for your training environment, and you’ll be amazed at what you can do in 2013!
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[…] last year we wrote about Ways to Pedal the Winter Blues Away with four suggestions to keep motivation high: build a support structure, set up the right […]