Coming back from an injury, mountain bike crash or setback
I have gotten a lot of emails about this tough mental process and so far this year we have had six student cancellations because they injured themselves less than a week before their camp! I think this is an area where many people struggle, certainly for me I have had a mountain bike crash or two (okay more like 10!) that effected my performance for months. (Most of the following was written in 2008, I have updated and edited it)
In the middle of writing this I wrecked, hurt myself pretty good and three weeks later (last weekend at the Colorado State Championships) I came back from it. This ordeal reminded me of a big point I almost left out. Those of you that have taken a camp from me know that I stress focusing on what you want to do, not what you don’t want to do. Well, my first run back (my first ride after three weeks off the bike was downhill practice at a race) I was a little worried that I might not be completely healed and didn’t want to re-injure myself. With this mindset I was thinking and focusing on not falling! After two sketchy runs I realized what I was doing and knew that my focus on not falling was hurting my confidence and making me focus on falling (the brain has to think about falling to “not fall”). I switched my focus to “ride my best and have fun” (which has nothing to do with falling) and my next three runs were better and better each time. This is a crucial step in coming back. It may be hard but you must focus on what you want to do, which is ride your best. Focusing on what you don’t want to do continues your focus on the negative which continues to depress your confidence. This is a vicious circle which is hard to break out of but it is very important if you want to overcome a setback.
“I have failed a lot more times than I have succeeded” that piece of wisdom comes from Michael Jordan. I will certainly agree with that, in my thirteen years as a pro racer I have won only two races. At the NORBA Nationals in the 1990’s only the top 70 pros qualified for the final, I finished 71 in the qualifiers four times and 72nd twice, ouch! In 2003 I had a frame snap in half while doing about 40 miles an hour at Angel Fire, that really hurt, four broken ribs and the wind knocked out of me. Events like these can quell your desire to ride or fire you up to learn from the event and try harder. How you deal with adversity is up to you and since you have sought out instruction I will give you some ways to overcome frustrating experiences and use them to become stronger.
Crashes, setbacks and mistakes are part of the learning process and can actually be a big step towards improving. The first thing to do is find the cause of the set back and determine if you were at fault or not. In the frame breaking incident I was definitely not at fault but in the qualifying 71st races I was at fault. As friend and fellow competitor Alex Morgan said, “Gene, for guys like us the qualifier is the race”. He said this because he saw me coast the last straight into the finish (to save energy for the final run) and two or three pedal strokes was all I needed to have finished in the top 70 and gotten a final run. Easy fix, next race treat the qualifier as a race and do my best.
If the mistake/crash was your fault fix the problem and then tell yourself, “well I fixed that problem, that will never happen again” and go back to having fun. If you crashed because you were over-trained, get some rest and prepare with more recovery for your next ride or race. If your mistake happened because you lost focus (the most common cause of wrecks), mediate and/or use imagery to improve your focus. Find reference points to keep your focus in that section of the course.
Sometimes the problematic event wasn’t your fault (like when my frame broke). In situations like this fix the problem (in my case I got a new, stronger frame) and again consciously put the problem behind you “well I fixed that problem, that will never happen again”.
Both of the comebacks strategies above require reprogramming both the conscious and subconscious brain. You have to literally replace fear with confidence using repeated logical reasoning to overwhelm your negative thought pattern.
Sometimes it is a series of mistakes that shakes your confidence or it just seems like dumb luck, such as when you you crest a hill and a big rock has rolled into your line. You see the rock but it is to late to change your line so you hit it and flip over. I hurt my leg pretty badly when this happened to me in Big Bear a few years ago. To over come this fall I used a combination of therapies, I used a “past history search” and imagery to rebuild my confidence. A “past history search” is simply remembering the times you rode successfully and confidently. I did this while imagining the drop where I flipped over at Big Bear. In all my previous runs I had nailed that section so I “rewound” my imagery and played the wreck over in my head. The first couple of times I visualized cresting the hill, seeing the rock and flipping over but then tucking and rolling without getting hurt. This made me feel a little better and more relaxed. Then I imaged seeing the rock, steering around it and making the section and could feel my body relax and my confidence start to return.
A past history search is a great confidence booster anytime you are feeling down, no matter what the cause. Sit back in a comfortable chair, close your eyes and relive your best moments. This will restore your confidence and really make you feel good about yourself.
How do you get your confidence back quickly, in the middle of a ride or race? A state change, forcing a smile, puffing your chest out and standing tall are simple ways that help regain confidence quickly. As is a little positive self talk, “that wasn’t like me, I am a really skilled rider, I have been riding really well, I am going to get back on my bike and ride like I own the trail!” These two methods combined can be very powerful.
Anchoring a performance cue is pro-active and powerful way to control your confidence a
nd help you quickly overcome setbacks. A performance cue is a short phrase and/or physical action (such as touching your thumb and middle finger together) that is associated (anchored) with a physiological state, feeling or emotion.
To anchor a personal cue you use a past history as mentioned above and add a few steps. Sit back in a comfortable chair, close your eyes and relive your three most confident events/moments of your life. When you won the spelling bee, conquered “widow maker hill for the first time”, finished your first race, won for the first time, etc. As you are reliving these moments really feel the emotions you were experiencing at the time, feel your back straighten as you proudly look out into the crowd. Feel your face flush as you can’t hold back a happy, satisfied grin, truly relive those moments. When you are feeling the positive, confident emotions created by reliving these moments “anchor” those emotions by doing the physical action you have chosen and/or repeating the short phrase you picked. With repetition you will anchor the feeling so strongly that by simply saying and or doing your performance cue you immediately enter the state that you have anchored.
Lastly, if you aren’t injured, remember to laugh, you are human, you make mistakes, big deal. Marla Streb put it best when I was trying to console her after a poor performance. She said, “Gene, its only a bike race, it not like we are saving lives”. That is good perspective.
“A champion isn’t someone who wins all the time. A Champion is someone who can suffer great adversity and come back to win again”
Yes, no matter which of the above methods you use it will take work but all things worth having (like peace of mind) require work. Knowledge is worthless without action!