What good are skills if you can’t use them under pressure?

I just received this email from a student:  “Hi Gene,
I’ve really started to feel the effects of your camp and my technique has got a hell of a lot better, when I’m racing i feel so confident and fast in practice

But then when it gets to seeding and race runs this all goes out of the window and i just end up falling off, I’m not riding outside of my limits and i know that i can ride well enough to be threatening the top spot in my category but i just seem to not be able to manage the pressure and the mental side of things.

Any tips on race mentality etc??”

This a tough thing for many racers and as I mentioned a few times in
my camp, what good are all the skills if you can’t use them when
needed?

You need to toughen up your mental game. First, remember there is
no difference between a race and a practice run, same track, same
racer, same bike, same goal.  The only difference between your race
run and a practice run is the pressure YOU but on the run. Treat your
race rub=n as another practice run (especially if you are doing timed
practice runs using a stopwatch)  then read these two blog posts:
http://betterride.net/blog/2010/are-you-tough-part-1/ and
http://betterride.net/blog/2010/are-you-tough-part-2/ and most
importantly ready, study, practice, master one of these books from
your homework assignment:

The New Toughness Training for Sports: Mental, Emotional, and Physical
Conditioning from One of the World’s Premier Sports Psychologists
by James E. Leohr, Chris Evert, Dan Jansen,

Excellent book with work sheets to help you practice what it teaches.

The Mental Edge: Maximize Your Sports Potential with the Mind/Body Connection
by Ken Baum, Richard Trubo,

Excellent book with work sheets to help you practice what it teaches.

Body Mind Mastery: Creating Success in Sport and Life
by Dan Millman,

Really, really great book that goes a little deeper into why you
compete in sports and helps you integrate sport and life (helps you
see and create balance in your life so the sport does not take over
your life).

Most importantly have fun!  That’s what keeps Steve Peat and Minnaar on top.

Wow, more excited emails from students, then one about a blog post.

This blog post (the  number 1 thing holding you back post) could not have come at a better time! And it is so true. XC Ontario Cup #3 is on May 30 and I’ve been stressing myself out since my first preride on the weekend by telling myself that I’m not good enough to do this race. The race is combined as a Canada Cup race – so it is a lot harder than I’m used to for an Ontario Cup. I have one really weak skill in XC – log overs on a steepish climb (or on any climb depending how big the log/roots bit is). And the course is just littered with them. Steep climbs with big roots/logs. Even logs on flat ground trouble me if they are big enough (and there’s a few biggies on the course!). I constantly smack my cranks against them or have no momentum because I’m scared if I go faster, I’ll just crash harder (happened a few times before).  I spin out, stall without the momentum I need, or I just put my foot down in defeat. And to add to it – the Canada Cup start time schedule is different – so now the Senior Sport Men are in our start time too instead of later in the day. I’ve never had a pack of those fast guys on the course at the same time as me before! Combined with all the tough spots on the course…well….I’ve been telling myself all week that I can’t do this race. That I’m not good enough for a Canada Cup.

My Elite racing friend took me on a preride of the course and watched me conquer similar sections and spin out/stop on other sections. He gave me some advice on body positioning and technique but told me that my problem wasn’t the skill, it was psychological. I’m so used to telling myself that I can’t do it, that I’ve spent so much time NOT doing it. I went to the local forest yesterday for a 3 hour enduro ride where I started from scratch on the skill and worked my way up bigger and bigger logs/roots-on-hills. I can lift my front wheel better and I can now get up and over things I wasn’t getting before. It’s a start. But your blog really hit home this week! I do admit I am still nervous like heck for the race on Sunday and I’m still battling the voice of the mind!
More than my fitness or anything else! It really is true …”Fear is the mind killer” -Dune.

Thanks Gene!

Cheers
Laura

Check out this email! Andy Loves His Job Too!

It is emails like this that make me love what I do.  It feels great to have past down my coaching techniques to one of my long time riding buddies (and racing nemesis! Andy is faster and smoother than me).
Gene,
I’m still “coming down” from the excitement of attending your mountain bike skills camp. Exciting because I have been “winging it” on a mountain bike for the last 20 years. There are no more “gray areas”, it’s now black and white. I will be practicing and implementing the skills that I learned, for the rest of my mountain bike life.
I’m sure that you have heard this before, your head coach Andy W. is perfect. Besides his obvious experience he has the natural ability to pass on the essential material. His instruction was polished combined with his people skills and communication skills. When it comes to constructive criticism, I can’t think of anything that could have been improved on and have nothing to add.
This was a priceless experience that I will never forget.  I’m amazed at how much better of a rider I have already become. With your skills that I learned, I definitely accomplished my goal to become a better and safer mountain bike rider.
The camp location was a 8 hr. drive for me and well worth it.  For people that you have that might be “on the fence” about attending one of your camps, tell them that no matter what it takes (time and money), attend a skills camp ASAP. It will pay dividends every time they get on the bike.

Thanks, Rich Schmit.

The number one thing holding you back isn’t real!

Are you letting fiction hold you back?!

All the skills coaching, personal training and fitness coaching in the world will not allow us to reach our goals until we overcome this factor.  The number one factor holding you back from reaching your potential is your mind!  Specifically self-limiting beliefs.  We all have self-limiting beliefs, just some of us in areas that greatly effect achieving our most important goals and some of us are fortunate enough to have them in areas that only effect minor goals.  I hear some of my students say these self limiting beliefs out loud, “I stink at climbing!” but often we are not even aware of these beliefs, they are in our subconscious.  The interesting thing is that many times these self-limiting beliefs are completely unfounded!  That’s right, quite often the thing holding you back has no basis in reality.

Any belief that holds you back is a self-limiting belief.  When your subconscious says, “I am not good enough” that is a self limiting belief.  Sometimes they actually start out positive “I can do that well but I never will be as good as ….” but in the end they set a limit to your achievement.

They are often caused by failing at something (as you may or may not know I believe that, “failure is a nature and necessary part of the learning process” quote from Dan Millman).  For instance, a former self-limiting belief I had was that I could not do a trackstand.  One day a friend and I each tried to trackstand and I ended up falling over. For years after this when asked if I could trackstand I would reply, “no, I can not trackstand” and for years I couldn’t trackstand.  Was this limitation real?  Of course not, one day I decided I would try using baby steps (working my way from 1 second trackstands to 20-30 second trackstands) and in less than a hour I was doing 10 second trackstands!

How to do you stop this often subconscious self defeating cycle?  Step one is to identify the belief, “I am a good rider but will never be great” or the most misguided one I heard the other day, “I only weigh 140 so I don’t have the muscle mass to climb like the bigger guys” (this is misguided because in general the lighter you are the better climber you are, most great climbers are short and stick thin).  Once you have identified the belief check to find the source of the belief and see if it is real. Where did the belief come from? Does it make sense? Is there proof that the belief is true? Once you have these questions answered you can create a strategy to rid yourself of the belief.  If the belief was caused by a past failure tell yourself, the past doesn’t equal the future and practice doing the skill/section of trail that you feel you can’t do correctly.  If it has no basis in reality (your friend said, “wow you suck at descending 10 years ago”) tell yourself, “that was ten years ago, I now understand body position and vision better, my bike is way better and I have the skill to descend much better now”.  Often you will find that once you identify a self limiting belief you laugh, realize that it is preposterous and you move past it.

Don’t let fiction, fantasy or conjecture hold you back.  Attack these self limiting beliefs and achieve your best.