Ready, Set, Believe

After 16 years of doing triathlons and adventure races at a world-class level, I recently decided to sign up for my first official mountain bike race. Though I had been avoiding this athletic endeavor, I decided to take on an epic event. I mailed my application and check for the three-day, 300-mile La Ruta de los Conquistadors—an off-road traverse of Costa Rica. Symbolically and literally, that gesture always seems to seal the deal.

Friends asked why I was taking on this race. I said it sounded like a great way to see the country. But that wasn’t the whole story.

Though I’ve done lots of brutal off-road cycling in adventure racing, I have a deep-seated fear of technical mountain biking. Scares the heck out of me, actually. I figured the best way to overcome this was to dive in and work on gaining more confidence in my skills.

To optimally prepare, I had to train my body to withstand the effort. But, most important, I needed to gain confidence in my technical biking skills and create a positive self-belief within the parameters of this event. So, in addition to physical preparation, I needed some mental training. Here’s my program, which will help increase athletic confidence in any sport:

1. Create a plan of action that allows you to generate self-confidence safely and efficiently. In my training plan for La Ruta, I designated specific workouts for technical riding. I started on flatter sections of singletrack trails I was familiar with. Then I incrementally graduated to long technical descents on singletrack. This slow progress allowed me to feel safe and confident over time.



2. Cut yourself some slack! Don’t criticize yourself if you don’t automatically have infinite self-confidence when taking on a new sport or refining your existing sport. I have been an athlete virtually my whole life and have a resume a mile long to back it up. But one of my most wonderfully humbling experiences was to look in the mirror and admit that I needed work on my mountain biking skills. Actually, it was more like: “You suck. Admit it and do something about it.” This step helps us start the process of creating our heightened sense of self in sport.



3. Practice positive self-talk within each workout. Write down and post phrases in your living and work area that are statements of the new athlete you are creating. On my bathroom mirror, my computer and the nightstand by my bed, I posted this message: “I am a strong, competent, fluid mountain biker.”



4. Before you get up in the morning and before each workout, visualize yourself successfully doing the activity that’s challenging you. I often lay in bed before a ride and picture myself loose, relaxed and in control as I fly down technical sections on my bike. I spend several minutes doing this visualization, focusing on letting my body integrate these feelings of confidence and competence.



5. Choose a physical activity, unrelated to your sport, that you consider risky or scary— and do it! I’ve always wanted to go solo backpacking and sleep under the stars. On New Year’s Eve, I ventured out with my dog to Big Sur on the California coast and had a wonderful celebration expelling some old fears. Take on aspects of life in which you lack confidence. The translation to sport is direct and poignant.



6. Consult people with expertise in your sport. Gather information and support for your challenges and goals. There is no need to go it alone. Get support from coaches, professionals, and friends who can take the guesswork out of your process. I ride with many men who are technically sound and display the unabashed self-confidence of the best mountain bikers, and I seek their counsel often in my training. One friend gave me the most memorable piece of advice: “Dance with the bike and just let it flow.”



7. Create a word or phrase you can draw upon during times of self-doubt. Choose one or two words that help you overcome sticking points. These words will get you where you want to be. When you are struggling, bring these words to the front of your mind. These are tools you can use repeatedly, until their wisdom becomes second nature. My words were Breath and Flow. You can bet that on some of those long bumpy descents in Costa Rica it sounded something like this: “Breathflowbreathflowbreathflow...!”



8. Gain confidence in the fact that you are working to gain confidence. Congratulate yourself for taking on this process, which is half the battle.



9. Rather than focusing solely on the goal, enjoy all the incremental progress you make. Training for a big event is the meat and potatoes of our experience and is what truly makes it all worth it. The race itself is just icing on the cake.