Training Tips Finding your motivation during this pandemic

Finding Your Motivation During this Pandemic

How to take advantage of your brain’s wiring to train enthusiastically amid uncertainty

by Steve Neal and Andy Ruestow

Like many riders, a little more than a year ago, you were probably making plans for your season ahead. You might have had a training camp lined up. You might have worked out a detailed training plan with your coach that would help you perform at your best at a goal event. Then, that all got thrown out the window as the COVID-19 pandemic grew and grew. Without those traditional goals and plans, your motivation to train and improve likely took a hit. Or, maybe you were able to pivot and find a way to focus on building your abilities as a cyclist. It all depended on who you are and what motivates you.

So what motivates you? Is it a win at a race or Strava KOM? If these things spark your desire to train, you respond to extrinsic motivators. If you train for the sense of satisfaction or accomplishment it provides, you are someone who has an internal or intrinsic motivation.

In cycling, it’s rare for extrinsic motivation alone to carry an athlete. Rewards, and in turn extrinsic motivation, are usually quickly exhausted. It’s more common that we find our motivation from within, to push the boundaries of what we were previously capable of, to prove to ourselves that we can improve. Positive intrinsic motivation begins with a sense of purpose, knowing why you are doing what you are doing. The training mentality thrives within the intrinsically motivated individual.

The next part of the motivation equation is your personality type: extrovert or introvert. If you get energy from being around people, on group rides or workouts, you’re an extrovert. If you find your energy levels are better when you’re alone or in small groups, you have more introverted tendencies.

The intrinsically motivated introvert has no problem training alone with Zen-like focus. She rarely depends upon the group ride or race to stay on track. She can measure relative progress toward her goals in isolation, but will lack the direct feedback that competition provides.

The intrinsically motivated extrovert relishes the chance to sprint for a town sign or to chat with friends during the coffee stop. For this athlete, the act of cycling is more than pure competition: it fulfils a social need, which can often come at the detriment of training and performance goals.

Needless to say, the COVID-19 pandemic has had a negative effect on each of these athlete types. The introvert has lost the valuable experience of direct competition: the increased focus and fervor that comes with pinning on a number. She has lost the experience that typically draws out the full potential of the athlete in a way that training can’t match. The extrovert has lost his social outlet, the camaraderie and the fun. While these losses may actually have a positive effect on the extrovert’s training because he faces fewer diversions that can steer him away from his training focus, it all comes at the expense of fun. And what is cycling without fun?

With all this in mind, we’ve created four pandemic-friendly activities to help you train and stay motivated, whatever your personality type (and whatever the weather). Be safe, enjoy your bike and, most important, have fun.

TRAINING

TRAINING TIPS

Inside/Outside Training Activities for Introverts and Extroverts

Good-Weather Workout for Introverts

Create a route that covers several Strava segments, spaced out with plenty of recovery in-between. Enjoy riding your bike between segments and go full gas for each timed section. You get bonus points if you convince friends and club-mates to ride the same course. You get the excitement and measurable results of racing but in a COVID-friendly way. Our club has dubbed these events as Strava Fundos.

Bad-Weather Workout for Introverts

Compete in a Zwift Race. Sign up, challenge yourself and be prepared to go deep. But most of all, remember to have fun.

Good-Weather Workout for Extroverts

Set up a weeklong photo contest with your friends. The prize could be bragging rights, some cash or buying the first round of recovery beverages when its safe to do so. Find the most picturesque route you can. Enjoy being on the bike and snap some photos. Share them with your friends. Platforms such as WhatsApp, Slack, Signal, Facebook or even good old text and email will help rekindle the old repartee.

Bad-Weather Workout Extroverts

Hop on Zwift and create a meetup. You can use this feature through the companion app to create group rides with no-drop options to keep everyone together. Bonus points for using voice chat: services like Discord provide a way to talk to your friends while training.