Trying out a new sport can be daunting, but if you’ve got big goals and you’re looking to enter the Virgin Active Ride Joburg cycling race for the first time, you’ve come to the right place. Dr Adrian Rotunno takes us through a mental checklist for beginner cyclists, which you should be ticking off, one ride at a time.
Set realistic achievable goals
Understand that your first Virgin Active cycling race is a 94.7km-long challenge, and it’s normal to experience a range of emotions. Set realistic expectations for yourself, focusing on completing the race rather than achieving a specific time or position in the bunch.
Focus on the now
Don’t get overwhelmed by the task at hand, divide the cycling race into smaller segments or specific checkpoints. Concentrate on one segment at a time, giving your full attention to the current moment. This approach helps manage anxiety and keeps you focused on an achievable step-by-step manner.
Remember that cycling is not just about the destination but also about the journey. Enjoy the training build, the social aspect with fellow cyclists, and the thrill of participating in a race. Embrace the joy of cycling and appreciate the thrill of it.
Positive affirmation
Develop one or a few positive self-affirmation mantras and use them during training rides and on race day. Replace negative thoughts or self-doubt with positive and encouraging statements. Remind yourself of your abilities, strength, and resilience. You’ve got this.
Picture your own success
Use visualisation techniques to imagine yourself successfully completing the race. Visualise the cycling course, visualise your movements and technique, and envision yourself crossing the finish line with a sense of accomplishment. This positive mental imagery can boost confidence and motivation. Raise those arms mentally…and then again physically when you cross that finish line.
Mindfulness and self-care
Try to incorporate mindfulness techniques into your training and on race day. Pay attention to your breathing, body sensations, and the environment around you. By staying present and aware, you can reduce stress, improve concentration, and enhance performance.
Prioritise self-care leading up to the race. Get good quality sleep, eat a balanced diet, and engage in activities that help you relax and unwind. Spend time with family & friends, or your riding group in a social ‘off-bike’ setting. Taking care of your physical and mental well-being will bring much needed positive mindset on race day.
Ask for help
If in doubt about anything, don’t shy away from asking for help. This can be from friends, family, or fellow cyclists who have experienced similar challenges. Share your feelings, concerns, and excitement with others who can provide encouragement, advice, and specific perspective.
Embrace your challenge
Try not to view the race as a scary wall of a task, rather see it as an exciting opportunity for personal growth and achievement. Embrace the challenges that come with an endurance sport like cycling, and see them as opportunities to push your limits and learn a whole heap about yourself. Doing hard things allows for self-progress.
Acknowledge and celebrate your achievements
Appreciate how far you’ve come over the last few months. All the training and the milestones you’ve reached will help during the race. Celebrating these accomplishments will boost your confidence and self-worth, as well as that comforting feeling of being with like-minded individuals going through the same challenge.
Set for your first race? You’ve got this. Are you looking to take your training to the next level? Join a Virgin Active gym near you today.
Written by Dr Adrian Rotunno.