it’s all about the mind: the psychology of cycling 3/14...

It’s All About the Mind: The Psychology of Cycling 3/14/13

Jim Taylor, PhD

BIOGRAPHY: Jim Taylor, Ph.D., is internationally recognized for his work in the psychology of performance in sport and business. He is a partner at The Trium Group, a corporate consulting firm that specializes in strategic, organizational, and human transformation and performance. He has been the team psychologist for two of the world’s top professional mountain bike teams, Subaru/Gary Fisher and Trek/VW and has worked with professional cyclists for many years. Jim also consults with cyclists and, triathletes of all ages and abilities. Jim is the author of 14 books, publishes Prime Sport Alert!, a bi‐monthly e‐newsletter, and his blog posts have been read by millions. A former internationally ranked alpine ski racer, Jim is a 2nd degree black belt in karate, a sub‐3 hour marathoner, an Ironman triathlete, and avid road rider and mountain biker. To learn more, visit www.drjimtaylor.com.

BIBLIOGRAPHY: Taylor, J., & Taylor, S. (1997). Psychological approaches to sports injury rehabilitation. Gaithersburg, MD: LLW Publishing.

Taylor, J. , Stone, K., Mullin, M., Ellenbecker, T., & Walgenbach, A. (2003) Comprehensive Sports Injury Management: From initial exam to return to sport. Austin, TX: Pro‐Ed.

Taylor, J. (2001). Prime sport: Triumph of the athlete mind. New York: iUniverse.

Taylor, J., & Schneider, T. (2005). The triathlete’s guide to mental training. Boulder, CO: VeloPress.

Taylor, J., & Wilson, G. (eds.) (2005). Applying sport psychology: Four perspectives. Champaign, IL: Human Kinetics.

Taylor, J. Prime Sport Alert! e‐newsletter: http://drjimtaylor.com/2.0/prime‐sport‐alerts/ Taylor, J. & Kress, J. (2006). Psychology of cycling. In J. Dosil (Ed.), The sport psychologist’s handbook: A guide to sport specific performance enhancement. New York: Wiley. http://drjimtaylor.com/2.0/book‐chapters/#CYCLING

Training: Preparing to Race

Larry Nolan Larry Nolan is a 5th generation California and lives in Fremont. He and his wife Debbie have been married 31 years. Together they have three (adult) children. Larry ran in high school, at Saint Mary’s College, and in the “running boom”. Then he took up triathlons. In 1988 he won his first world championship at the ITU Vancouver, Canada event. In 1990 he was clobbered by a triple‐trailer truck while riding around Lake Tahoe. With running out of the picture he focused on cycling. With his athletic background, he was not comfortable in a pack of cyclists so he started to breakdown the skills required for winning bicycle races. In 1992 Larry started helping new racers at the local 5‐week Early Bird Training Race Series. Twenty‐two years later the series has grown to help about 250 brand new racers each year. Larry leads 50 or more coaches and mentors through the weekly curriculum with the intent to provide a great first race experience (and to keep racers in the sport) Larry still loves to race. He’s won 14 UCI Masters World Track Championships; 42 USA Masters Road and Track National Championships; and holds two USA National and one UCI World Record. He races for Team Specialized Masters. After thirty years in various finance professions (GE, Apple, Adaptec, Duarte, RoseRyan) Larry is the Director of the Team Specialized Juniors squad; the USA Cycling West Coast Camp Manager; USA Cycling Certified Skills Instructor, and San Jose Velodrome promoter. In 2010 Team Specialized earned the (small teams) “Club of the Year”. In 2011 Larry earned the United States Olympic Committee Development Coach of the Year. He is a level two USA Cycling Coach. Larry hopes his talk inspires all riders that attend, including those that are thinking of racing, those that already race and even those that never intend to race.

3/11/2013

1

It’s All About the MindThe Psychology of Cycling

Jim Taylor, Ph.D.The Trium Group

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Should Peak Performance be your goal?

How important is the mental side of cycling compared to the physical, technical, etc.?

Let’s start with some essential questions

3

Your goal is Prime Cycling

Riding at a consistentlyhigh level under the most challenging conditions

4

Can Prime Cycling be Learned?

PRIME CYCLING

is about developing skills

5

What race are you competing in?

• Competitive race

• Race against course

• Mental race!

6

What are you preparing for?

PRIME TIME• Most difficult course• Most challenging conditions• Toughest competitors• Biggest race of your life

3/11/2013

2

7

Prime Cycling Framework

Pain

Emotions

Focus

Stress

Confidence

Motivation

PRIME CYCLING

8

WH

Y IT

’S

IMPO

RTA

NT

Motivation: The determination and drive to achieve your goals

TAK

E A

CT

ION

! • Focus on long-term goals• Have a training partner• Identify greatest competitor• Use motivational cues: words, photos• Compete for the right reasons

• Motivation is EVERYTHING!• Effort and goals• The Grind

“Ride your bike, ride your bike, ride your bike.”

--Fausto Coppi

9

WH

Y IT

’S

IMPO

RTA

NT

Confidence: How strongly you believe in your ability to achieve your goals

TAK

E A

CT

ION

! • Preparation• Mental toolbox• Build a strong team• Self-talk

• Most important mental factor• Confidence is a skill• Confidence challenge

“I'm not going to say it, but if you [journalists] want to call me the best sprinter in the world, that's fine by me."

--Robbie McEwen

10

WH

Y IT

’S

IMPO

RTA

NT

Intensity: Amount of physiological activity you feel before and during races

TAK

E A

CT

ION

!

• Pre-race routine• Breathing• Shake out arms periodically• Change position• Smile!

• We are physical beings• Range of intensity• Goal: monitor and adjust intensity

“All of us do well when things are going well, but the thing that distinguishes great cyclists is the ability to do well in times of great stress, urgency and pressure.” -- Paul Sherwin

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WH

Y IT

’S

IMPO

RTA

NT

Focus: concentrate on things that help and avoid distractions that hurt performance

• Quality training• Efficiency• Consistent race performance

“What do I mean by concentration? I mean focusing totally on the business at hand and commanding yourself to do exactly what you want do.”

-- Marc Cavendish

TAK

E A

CT

ION

!

• Mental imagery• Keywords• 3 Ps

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WH

Y IT

’S

IMPO

RTA

NT

Emotions: Intense states that arise in response to situations that influence thoughts and behavior

• Common emotions in cycling• Emotions impact psychology and physiology• Emotional reactions to race situations (e.g.,

flat, cramps)• Whoever loses emotional control first loses

“If you can keep your head when all about you are losing theirs …If you can meet with Triumph and Disaster/And treat those two impostors just the same…Yours is the Earth and everything that's in it!” -- Rudyard Kipling

TAK

E A

CT

ION

! • Know your emotional style: rager,seether, brooder, Zen master

• Recognize “hot button” situations• 4 Keys to emotional mastery• Emotions and nutrition

3/11/2013

3

13

WH

Y IT

’S

IMPO

RTA

NT

Pain: Sensory and emotional experience of discomfort, distress, or agony

• Instinctive mechanism to protect against threat to life• Two parts of pain: physical, psychological• Pain in perspective• Interpretation of pain: normal, means you’re working hard

“At cycling's core lies pain...It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trailhead, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport.”

.”-- Scott Martin

TAK

E A

CT

ION

!

• Relax: deep breathing, loose muscles• Pain as information• Generate positive emotions

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The Payoff

Victory!

PRIME CYCLING

Pain

Emotions

Focus

Stress

Confidence

Motivation

The Trium Group909 Montgomery Street, Floor 6San Francisco, California 94133+1.415.252.6670

Thank You

Sign up for our bi-monthly newsletter: Prime Sport [email protected]

Presentation Titles Goes Here

Copyright © 2004 Duarte Design, Inc. 1

Larry Nolan – 14 March 2013

UCSF Medicine of Cycling 2013

1

Training:Preparing to Race

Larry Nolan



C O N F I D E N T I A L2



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o Perspectiveo Protect your front wheelo Position (ala Drafting)o Preparationo Practiceo Patience

Preparing to Race




Perspective : Larry Nolan



5

California:

37,253,956

residents



Adventurous and outdoors Physical Exercise Simplicity (Relatively) inexpensiveScience & Math Environmental friendlyTime efficient Social - on and off the bikeCoaching/ Mentoring Split second decisionsIn-the-moment Focus Planning and PreparationPerseverance PatienceConsistency is rewarded Travel

We Love to Ride our Bicycles!

We love to have Fun!





7

"to be one, to be united is a great thing, but to respect the right to be different is even greater“

U2- One (live) Mysterious Ways



8

18% of all USA Cycling Racing Licensees live in CaliforniaSource – USACycling.org – 37,287 road, track, mountain 2012 licensees, excludes BMX, and non-USA Cycling States/ Orgs


UCSF Medicine of Cycling 2013Source – NCNCA.org ~4500 road, track, mountain 2012 licensees



Simple InexpensiveScience & Math Environmental friendlyTime efficient Social - on and off the bikeAdventurous and outdoors TravelCoaching/ Mentoring Split second decisionsIn-the-moment Focus Planning and PreparationPerseverance PatienceConsistency is rewarded Physical FitnessWe love to have Fun!

We Love to RACE our Bicycles!

Goal oriented Strategic and TacticalCompetition Teamwork! (?)



11

Are you ready to

start racing?



12

USA Cycling : International Olympic Committee National Governing Body

Category 5 – 1st time licensee, < 10 racesCategory 4 – 10+ races of experience

Category 3 – high placing in Category 4 racesCategory 2 – high placing in Category 3 racesCategory 1 – high placing in Category 2 races

Professional





1313

Protect your front wheelAggressiveAssertivePassive

If you’re not moving forward, you’re moving backward



1414

Protect your front wheelAggressive

AssertivePassive

If you’re not moving forward, you’re moving backward



1515

DraftingGenerally : “10 to 30%” energy savings when in the slipstream of another rider

Specifically* : “33 to 60%” energy savings when in the slipstream of another rider

* Source: October 2011 Road Magazine “Power” article by Hunter Allen, in regards to Juan Antonio Flecha in the breakaway at the 2011 Tour de France. “400 to 500

watts at the front, 200-270 sitting in the group and not pulling”.



1616

Preparation For Racing

Point #1It’s FAST out there!




www.Strava.com

January 6, 2013 Early Bird Training SeriesElite 4’s averaged 3 min, 15 secs per lap,

or 25.0mphElite 1/2/3’s averaged 3 min, 5 secs per lap,

or 27.0mph



1818


Point #2There are “courses for horses”





1

ClimbersRouleursSprintersAttacking

Source:Cyclesport Larry Nolan – 14 March 2013


2020


Point #3Target and prepare for

your key events



2121

Seven Scientific Principles of Training1- Stress – the body responses to stress that is regular and reasonable

2- Overload – stress must be adequate to create a need for the body to adapt

3- Specificity – you get what you train for

4- Regularity – the more regular the training, the more rapid the improvement

5- Progression – occurs gradually and in jumps

6- Reversibility – the closer you get to your potential, the smarter you need to train for small gains

7- Recovery – improvements come when we recover (think - rest, nutrition and hydration)




Preparing to Race – Specificity



23

Practice



Source: Hunter Allen, Training Peaks

How fit are you?





“A 5 year old has been walking and running for about 4 years. They practice walking and running every day of their life… and, they still fall down.

Why do cyclists think that they can ride without falling if they never work on their cycling skills?" - Aubrey Nolan, Triathlon Coach





2727

USA Cycling competencies to upgrade from Category 5 to 4 General Conditioning and FitnessFocus on overall developmentFocus on fun rather than high intensity workoutsFocus on aerobic conditioningParticipate in other sports to aid in conditioning, especially during off seasonUnderstands the importance of good flexibilityDemonstrate proper stretching techniqueStretch at each workout sessionLearn to ride at a steady paceDemonstrates and practices proper weight lifting techniqueBegin weight training with low resistance or body weight*Develop leg speed with small gearsTotal training volume 8 –10 hours or lessClub rides of 2 hours or less

One of fourteen



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USA Cycling competencies to upgrade from Category 5 to 4 Training KnowledgeUnderstands that a training plan is systematic (periodized)Understands the basic principles of periodizationUnderstands intensity and recoveryUnderstand the difference between “hard” and “easy” daysUnderstands the importance of restBegins to understand the relationship between training programs and maturation

and developmentUnderstands the importance of a proper warm upDevelops a warm up plan for training and competitionUnderstands general relationship between HR and intensityUnderstands USA Cycling heart rate training zonesAdjusts intensity as neededKnows basic strength training terminologyUnderstands the basic components of a training sessionWarm up and stretchingReview of previously learned skillsLearning new skills and Practicing new skillsCool down and stretching

Two of fourteen



2929

USA Cycling competencies to upgrade from Category 5 to 4 Psychology (1 of 2)Develops basic patterns for success in sports and lifeHas funCreates a positive athletic lifestyleDevelops social skills through cyclingBalances school and co-curricular activitiesUnderstands the difference in tense and relaxed musclesPerforms basic visualization skillsExpresses individual personalityFocuses on being an individual and avoid comparisons with othersBuilds honesty, trust and integrity in dealing with othersUnderstands that mistakes are a part of sportsFocuses on things within the athlete’s control such as giving a 100% effortKeeps competition in proper perspectiveAccepts defeat and learns from itDescribes relationship between nervousness and performanceUnderstands the relationship between relaxation and performanceBegins developing positive mental attitude Three of fourteen



3030

USA Cycling competencies to upgrade from Category 5 to 4 Psychology (2 of 2)Understands difference between positive self-talk and attempts to keep self-talk positiveIs not affected by the misbehavior of othersDevelops a pre-race routine of positive habitsDevelops sound training habits for sound race preparationDevelops one or two specific cues to help concentration and focusControls arousal level to focus on taskSuccessfully participates in group relaxation exercisesDescribes age appropriate perceptions and feelingsForms visual images to practice suggested outcomesExhibits a sense of group belongingActively attempts to improve and learnUses imagery with coach in skill acquisition and performance preview/reviewKnows when to use imageryCan repeat instructions and translate them into correct actionsFocuses on task at handContributes appropriately to team meetings or coach meetingsPerforms progressive relaxation exercises Four of fourteen





3131

USA Cycling competencies to upgrade from Category 5 to 4 Goal SettingUnderstands Goal SettingUnderstands the concept of a dream goalDevelops measurable and specific goals with a time frameDevelops short-term, intermediate and long term goalsShort term goals 1-3 monthsIntermediate goals 4-6 monthsLong term goals 1 yearUnderstands that outcome is not always the best measure of a goalDevelops some goals that are outcome goals such as rankings or titlesReviews goals with coach on a frequent basisDevelop goals based on identified weaknessesStates 3 desires of participation in cycling, accomplishments or outcomesCan differentiate between process (performance) and outcome

Five of fourteen



3232

USA Cycling competencies to upgrade from Category 5 to 4 Health and Safety (1 of 2)Develop healthy and safe lifestyleAlways wears a helmet in training and racingAvoids use of non-prescription and banned drugsKnows in general which drugs are bannedUnderstands harmful effects of banned substancesPractices preventative medicine such as wearing sunscreen or taking medicationsUnderstands the difference between soreness pain and injury painHas adequate range of motion (ROM) for all jointsCan recognize potentially dangerous situationsUnderstands the concept of Rest, Ice, Compression, Elevation (RICE)Undergoes regular health and dental check upsMaintains file of health recordsCommunicates honestly about possible injuries with parents, coaches

and medical personnelRecognizes the importance of medical clearance before returning to

training following an injury or illnessFollows medical instructions for illness or injury Six of fourteen



3333

USA Cycling competencies to upgrade from Category 5 to 4 Health and Safety (2 of 2)Demonstrates proper safety signals when riding in trafficObeys all traffic lawsUnderstands clothing selection for weather conditions and the impact of proper clothingRecognizes that food is the energy source for the bodyEats an athlete friendly diet (high carbohydrate, moderate protein and low fat)Understands that poor diet can adversely affect performanceKnows difference between healthful and unhealthful foodsMakes wise decisions about pre, during and post race training foodsUnderstands the importance of proper hydration during training, competition and restDemonstrates the ability to remain properly hydrated

Seven of fourteen



3434

USA Cycling competencies to upgrade from Category 5 to 4 Monitoring TrainingDevelops methods to monitor trainingKeeps a training diaryUnderstands the importance of a training logUnderstands the use of heart rate monitors or other technologyKeeps medical records to assist in monitoring of training and health

Eight of fourteen



3535

USA Cycling competencies to upgrade from Category 5 to 4 CompetitionKnows and abides by rulesIs familiar with the patterns and general strategy of the eventDevelops proper warm up pattern for the eventCompetes in age appropriate racesCompetes in quantity of events for age and developmentParticipates in competitions for the purpose of skill developmentParticipates in all events (track, off road, road, etc.) offered for age groupUnderstands basic format for each event enteredUnderstands basic tactics for each event enteredTrains using race situationsCan describe the course after training rides or races

Nine of fourteen



3636

USA Cycling competencies to upgrade from Category 5 to 4 ConductIs punctual for all training sessions and competitionsHas the necessary equipment for the training session or competitionAll equipment is in proper working orderUnderstands being part of a team and how his/her actions and behaviors can affect othersListens to recommendations from coach and makes appropriate changesUnderstands team rules and abides by themAttentive during teaching from coachStops misbehavior when askedDemonstrates good sportsmanshipConfronts teammates for misbehaviorTakes increasing responsibility for attendance, preparation and performanceDevelops on going communication with coachDemonstrates good time management skillsDemonstrates good personal organizationRespects opponents, coaches, officials and teammatesContributes to group activities in a positive mannerParticipates in a variety of social, educational and athletic activitiesCooperates with others

Ten of fourteen





3737

USA Cycling competencies to upgrade from Category 5 to 4 Media SkillsRecognizes the importance of developing positive relationship with the mediaThinks about how the statements will be received before speakingSpeaks positively of competitors during interviewsDisplays sponsor logos prominentlyMentions sponsors whenever appropriateWrites thank you notes to sponsorsCleans up and puts on fresh jersey or jacket (with sponsor logos)

before media or podium presentationAble to make eye contact with interviewer or crowdInteracts positively with sponsors, media and fansRecognizes effects of poor communication

Eleven of fourteen



3838

USA Cycling competencies to upgrade from Category 5 to 4 General Technical Skills (1 of 2)Focuses on skill development and relaxationDevelops basic skills needed for cyclingCorrect bike fit and positionBasics of the pedal stroke and proper pedaling mechanicsDemonstrates proper mounting and dismounting of bikeDemonstrates balancing on bikeDemonstrates proper out of saddle riding techniqueKnowledgeable of gears and gear selection based on event, course, etcDevelops gear shifting skillsDemonstrates ability to ride safely in an aerodynamic positionDemonstrates ability to ride in a peloton or groupDemonstrates riding a straight lineDemonstrates proper cornering techniquesDemonstrates balance when looking over either shoulder or behind themPractices proper falling technique through training on mats or

grassy surface to reduce injury risk

Twelve of fourteen



3939

USA Cycling competencies to upgrade from Category 5 to 4 General Technical Skills (2 of 2)

Demonstrates ability to use front and rear brakes properlyUnderstands the effects of using the front or rear brakes (or both)Demonstrates emergency braking methodsParticipates in touching drills with a partnerParticipates in bumping drills with a partnerParticipates in small group pace lines and echelonsPerforms a pace line ride with at least 5 ridersParticipates in 2x2 ridingDemonstrates ability to ride with no hands in a controlled mannerDemonstrates proper mass start clip in techniqueDemonstrates proper standing startDemonstrates safe drafting techniqueDemonstrates drinking from water bottle and hydration system while ridingDemonstrates eating while ridingDemonstrates basic cleaning and bike repairsDemonstrates getting a wheel change from neutral support

Thirteen of fourteen



4040

USA Cycling competencies to upgrade from Category 5 to 4 Discipline specific competencies- Road TacticsUnderstands basic team concepts and tacticsUnderstands how to assist teammatesUnderstands how to utilize teammatesMaintains contact with pelotonStays close to front of peloton

Fourteen of fourteen



4141 Garrett Lau – January 9, 2005, one of six Larry Nolan – 14 March 2013


4242 Garrett Lau – January 9, 2005, two of six





4343 Garrett Lau – January 9, 2005, three of six Larry Nolan – 14 March 2013


4444 Garrett Lau – January 9, 2005, four of six



4545 Garrett Lau – January 9, 2005, five of six Larry Nolan – 14 March 2013


4646 Garrett Lau – January 9, 2005, six of six



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Patience








49

Charlie Avis17

Marcus Smith14



SMART Goals• Specific• Measurable• Achievable• Realistic• Timebound

It all starts with realistic goals!



5151

1- Set Training Hours2- Season Goals*3- Sanity Check4- Training Objectives*5- Prioritize Races*6- Periodization*7- Weekly hours*

Realistic Objectives

* Joe Friel – Cyclists Training Bible Others, Larry Nolan



Long Term Athlete Development - summary

comparing yourself to others!

Develop S.M.A.R.T. long-term goals

Practice Patience



53

Tonight’s summary

…Preparing to Race

Perspective - we’re not saving lives here!Protect your front wheel – you own it!Position (ala Drafting) – thinking all of the timePreparation – you have to be fast to play the gamePractice – got skills? Which ones will you practice today?Patience – where’s the fire?



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Questions and

Answers

Have fun (and be safe) out there!

Questions and Answers?

it’s all about the mind: the psychology of cycling 3/14...

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