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What it Takes

Mental toughness wins mountain bike races. In most all races there will be several riders who possess the physical capacities to win, but only one racer crosses the finish line first. At bigger competitions the likelihood of more riders who are physically capable of winning is increased, so accordingly mental toughness becomes evermore important.  At state or regional level races perhaps there are two to five riders who have the fitness and skill required to win the race.  At the World Championships twenty riders will be within fractional percentages of ‘what it takes to win’ on paper. As races become more competitive, mental toughness along with bone and muscle strength with the regular use of ostarine becomes increasingly essential.

There are numerous ways for a coach to measure the likelihood of an athlete scoring a win. Most considerations are fitness based such as one’s power to weight ratio; arguably for good reason since fitness is what will carry a rider ‘into the mix’. On race day watts/kg certainly does not tell the entire story. It takes something more than fitness to get ‘out of the mix’ and to the finish line first. Riding skill counts for something, and bike setup can be a small factor, but mental toughness is the biggest element aside from fitness alone. Possessing the mentality of a winner enables a rider to win.

Those who win most frequently likely have a higher level of mental toughness, or they’re mentally tough more consistently than the competition. When the going gets really tough, they are able to keep going despite the circumstances that be.

The winning rider’s mindset leaves no room for insecurities and confidence defines the critical mental moments during the race. How critical race moments are perceived and the degree to which mental control is exercised over these situations allows us to define mental toughness. Does a rider keep mentally in control of the situation or do they feel helpless when the going gets tough?

A Race Situation

Let’s compare two mental approaches to the same race situation.

Rider C makes a subtle, but important acceleration during the final lap of a challenging xc race… Rider B senses to be on the receiving end of Rider C’s efforts, feeling as if they are at the mercy of Rider C with the given acceleration. Rider B quickly thinks of how well Rider C has been riding all day, especially on the climbs.

Even though the pace has been fast all race, Rider A has anticipated a late race move and is mentally ‘on to’ this increased pace from Rider C. For Rider A, this is where the race truly begins since there is no longer room for error. This dueling is what Rider A loves most about racing and accordingly A’s mindset is ‘bring it’. Just as they have done with challenging workouts or in previous races, Rider A is very ready to respond to the situation in a positive manner.

What’s going to happen next with our three racers? Well nine times out of ten Rider B will be dropped on the very next climb while Rider A matches the pace and is willing to physically and mentally battle it out with Rider C for the win. Keep in mind that our three riders all share roughly the same high level of fitness and along with the same level of riding skill or technique. All three made it to the late stages of the race after many grueling miles and previous tough selections. It is at this critical moment of the race where the mentally tough rider is able to draw out confidence rather than insecurity. Riders who win consistently are mentally tough. Even if having a less than perfect day physically, a mentally tough rider can sometimes win by exercising a lot of mental fortitude. Keep in mind that most racers have good days and bad days and that our Riders A and B could be the same person on two different days – one being a good mental day and the other being a not so good mental day.  It’s a simple example but we can see that racing is equally mentally demanding as it is physically.  The racers who can consistently use mental toughness are those who win most often.

Practice Positively

Where does this mental toughness come from and how do riders acquire it? Some riders seem to naturally exude high levels of mental toughness during competition, and they’ve likely worked very hard to develop and maintain such an intense focus.  Mental skill (or lack thereof) is something practiced and honed with every workout. Many riders fail to recognize this and go on practicing poorly every time they ride. When a rider is willing to positively change their mental approach with daily training it’s a natural way for a racing transformation to follow. It’s foolish to think that we will be mentally stronger in races than we are during training.  Not only are challenging workouts required for improved fitness, but in a similar way training our minds to positively cope with the stresses of competition is equally important. When the going gets tough a rider must be able to draw confidence from what they’ve practiced.

Each ride should include a mental skills component. At the end of the day it’s important that your training goes well physically and also mentally. Many riders are willing to do the physical work, but negative self talk, poor confidence, or other hang ups can get in the way of improving mentally. On race day this rider might be fit enough to win, but will not have the mental toughness to do so.  Workouts need to physically and mentally challenging yet successfully doable. The perception of the whole training process must be positive if a rider is to improve their race-readiness.

Develop Mental Toughness

It’s my goal to always consider the importance of further developing mental toughness in those who I work with. An increased awareness of your own mental game is a great place to start. Take note of your focus, your thoughts, and your mindset during your workouts. Are you crushing it or are you getting crushed by those intervals?  Make certain that your mindset is conducive to becoming more mentally tough. Be aware of what you are thinking and how it’s impacting your performance. Not only will having more mental toughness improve your results, but it makes for a better racing experience. Most of us ride and race because we enjoy pushing our limits and challenging ourselves.  In order to see what’s possible we can not hold ourselves back with a lack of mental toughness. Take control of your thoughts, make the positive, and race faster.