In part 2 of this series Coach Carson expands on specific areas that can help to bring focus and clarity to your post-season reflection. Drilling down on key areas can help to define your season and understand where and how to apply a more targeted focus.
Whether you’re a world class athlete, or a local weekend warrior, sometimes moving forward from a difficult year of training and competing can be psychologically stressful and complex. Before knowing what to dissect, you need to be in the right headspace to objectively reflect on what you’d change to be better next year.
To remain mentally sharp during this crucial post-race season phase it’s important to remember that exercise has an important role in influencing your mind. Endorphins released during exercise influence the brain via pain receptors allowing a euphoric state, hence the familiar ‘Runners High’.
4 Practices to Maintain Mental Clarity
Exercise/Expression. Sometimes we can all benefit from down time whether that’s shortly after an event gone poorly or further along in the season before assessing how to move into the following year. You may even have a hard time bringing yourself to actually do the sport you love. I encourage you to still seek out other forms of expression to positively shift your perspective. These may be other activities, or creative activities like singing, writing, reading…anything to activate those endorphins.
Meditation/Reflection. If you’re analytical and introspective (like I am) and you live in a busy place called Earth, then regularly making time to ‘turn off’ can shed new light on mentally draining topics you’re passionate about
Community/Conversation. We all need a certain amount and type of support and community. Not forgoing relationships in the name of training can be one of the best tactics for not shutting down and keeping spirits high.
Expert Counsel. Whether you need to see a physical therapist to address an injury, a counselor to address personal/athletic concerns, or the relevant expertise of a qualified coach, athletes seek expert counsel for various reasons from various professionals. Everyone needs a team!
You’ve made these practices a part of your life and found the right headspace to address what you’d like to improve upon last season. Whether you’ve decided to go ahead and team up with a professional coach to guide your training, or continue to tackle it yourself, pitfalls usually stem from 5 key areas; training volume, training specificity, taper/maintenance, race/event preparation, and food & hydration.
5 Areas to Reflect Upon Your Season
Training Volume. How far out from an event did you start to decrease volume? Was it best to maintain 3 hour zone 2 rides two weeks out from an important Category 4 road race?
Training Specificity. When do you replace volume with intensity? Did you execute the right workouts focusing on the appropriate energy systems 2-8 weeks from your “A Priority” race?
Taper/Maintenance. Did you allow accumulated fatigue to be reduced while keeping specificity high? How well do you feel you did at maintaining fitness through the Spring without burning out and affecting your ability to perform and achieve your primary goals?
Race/Event Strategy. Did you incorporate skills practice to work on cornering or chasing down a breakaway, and when? Was your confidence affecting your reaction time during critical moments of a race?
Food & hydration. Were you eating optimal foods to fuel the right energy systems? Did you monitor your sodium intake leading up your event to allow adequate fluid retention for that summer gravel fondo you trained for?
Lastly, as part of ongoing mental practice and event preparedness it’s important to remember that your mind is a powerful tool if used purposefully in sport and life.
If you need help working through any of these complex components consider scheduling a coach consultation to discuss aspects of your past season, and ways to best move forward. We’d love to hear from you and help create your story.
