Our brain is has an amazing ability to bypass movement and physical activities yet still simulate sensations, actions and experiences simply through the power of imagery. If we imagine the actions well enough we can structurally modify the neurones, making them more effective and supplementing our physical practice. It can also reduce your levels of anxiety by familiarising yourself with the specific task or environment you will be racing in.
To use this exercise effectively it is best to write a script to ensure the images and feelings are painted in your mind as richly as possible. Once you have written the script you can then read it back to yourself, recording it, so you can listen to it to further reinforce these positive feelings.
Below is an example script from one of the Team HP3 athletes prior to a mountain bike enduro race. You may want to start with something shorter initially, but notice the positive reinforcement throughout - how they are visualising themselves in a positive mindset as well as addressing the mechanics of the event.
When writing your script you ywanyt to follow the seven pointy checklist any they PETTLEP model.
Physical - what are the relevant physical characteristics you need to describe?
Environment - where will the race take place?
Task - what skills will be needed to master the task at hand?
Time - write the script in ‘real time’ rather than sped up or slowed down.
Learning - you want to be continually learning and reviewing the activity
Emotions - reinforce the positive emotions you would feel if everything was going right.
Perspective - write in the first person initially (I can do this… I feel strong…. ), but see if you can then repeat in the third person (You can do this… You feel strong… )
Race Day
I awake and get into full bike kit - team Jersey with my name on it. This makes me feel like an elite mountainbiker and part of a team, and therefore part of a bigger picture. There is a sense of belonging with encouragement given and received at breakfast.
I eat some breakfast! (I have brought a protein shake, banana and overnight oats)
No stress with kit as waist pack and bottles are ready to go from night before and race number is on bike and jersey.
Team arrives at race venue, facilities are located and a spot for warm up.
15 mins before my allocated start time I do my warm up consisting of leg swings, hip circles, bicycle steps, running on spot, shoulder rotations, upper body twists. Concentrate on breathing during this and then 3 mins concentrated 4\4\4\4 breathing. Focus on the count.
My name and number are called and I line up with the other elite racers. I wont engage too much and wont dwell on the injury beyond the basics.
I am counted down, I cycle through the timing gate and my clock starts as I begin the cycle to stage 1. I am relieved to have begun and I concentrate on settling into a steady but not overly stressful cadence keeping an eye on heart rate as I warm up. I am aware of the quiet and appreciate the different landscape, I feel energetic and excited for the trails. After 15 mins I do 4 x 30secs on 30secs off sprints to get the pipes open and then settle back to steady climbing.
As I approach the top of stage 1 I hear the noise of fellow competitors cheering each other on. I will divert off for a 'chat' with nature and check my gear and bike. I arrive at stage 1, there is a sense of shared endeavour and kinship for this sport we all love. There will be many greetings and enquiries about the ankle, I will be positive in response but not get drawn in. I am feeling razor sharp and focused on the trail ahead. I begin my 3 mins of breathing off to the side. My number is called and I line up, ensuring my bike is in the correct gear, more breathing to calm the heart.
I am counted down from 10 and im off. I will be powerful but controlled off the start line, eyes up looking for the first feature. I settle quickly, relaxing the shoulders and hands and being super reactive on the bike in response to the terrain, pumping and leaning, nice and loose. I chat to myself, encouraging max effort and praising smooth riding but also cautioning for the technical parts, advising myself on setting up for braking, corners and adapting to changes in the trail. I am in flow and have joyfull appreciation of riiding my bike like a boss with smooth controlled effort with no overcooking and giving it the beans when needed.
At the bottom of the stage I move away from the finish area and the other competitors to gather myself. Breathe. I hydrate , replenish my water bottles if possible and take on some food. I begin the climb to stage 2.
I do some breathing as I climb to settle the adrenaline, I seek any shade as it is very hot. I monitor my heart rate and sit up with relaxed shoulders and grip to ease the effort. I think about any major features I can remember on stage 2 from practice yesterday and remind myself to keep focused. I hydrate often but dont stop until I am nearly at the top of stage 2. I peel off nearby for nature break and refocusing.
I join everyone at the top and begin my race prep - bike in gear, suspension on, pads on, goggles clean, breathing. Im counted down and I start stage 2 as if its the first stage. I am alert and looking ahead always, I have faith in being consistent, neat and clean. I keep my concentration high and go full gas on the flatter bits, controlling my entry and speed into the steep or narrow sections. I keep loose and dont get stiff. I enjoy the trail and finish çlean.
I take 5 minutes to eat, take on fluids and have a decent stretch before the ascent to stage 3.
I focus on the smooth steady effort during the climb, do some breathing and think ahead to stage 3, another awesome trail. Same race prep at the top, remain focused and positive with minimal interaction with any fuss. I line up and then blast out of the start gate, active on the bike with good positioning. I remind myself to stay in the zone and not let my concentration wander as i race stage 3. I anticipate the corners and jank early and set myself up for the features by always looking ahead. I stay calm until the finish line.
Quick stretch and I take more food and water on board. Two more stages to go and here the challenge starts. I know from experience I can do big days on the bike and that I will have enough time to complete the transition. Trust in the training and dig deep. For the next two stages I must fight hard to keep the energy up and the focus sharp. Keep the discipline of eating and drinking and checking the bike. Maintain the faith in my ability to stay in the moment and ride with purpose and precision. Always be active on the bike, always be looking ahead and refocus often. Be my own cheerleader and bring out the best in myself. I so have this.
As I cross the finish line after stages 4 and 5, nothing is left behind, I could not have ridden with any more heart. Im super delighted with my big day out and really happy with my performance, pace and effort. I stay at the finish to cheer my team mates home and have a post race beer. I now allow myself to relax and catch up with other race buddies, discuss the race and share the drama. I check the times and a podium finish is in the bag. Boom.
