How To Train Your Brain: Staying Relaxed When The Trail Tries to Break You
If you ride suffer enduro, you know the feeling well. That moment on the ride that may just break you in half, an ego death if you will. The moment you realize you may be in over your head. Maybe you're riding a fresh, loamy trail. Maybe you got invited for a ride and the group is really testing you. You're frustrated, sweaty and if you have to push your bike one more time you might just launch it off a cliff instead. Hard enduro is a physical and mental game. So how do you snap out of that headspace? How do you collect yourself in the moment and finish the ride off strong.
Here are 5 tips that have worked for me (most of the time):
- Breathe! On purpose, not by accident. Sometimes during difficult maneuvers, we hold our breath. Force yourself to take some slow, calm deep breaths as you work your way through tricky terrain. I always notice an instant relief in my body when I take intentional breaths. Controlled breathing during extreme sports helps muscles by ensuring an adequate oxygen supply. When in doubt, breathe it out!
- Take Bites! Think of the trail as a bunch of small sections. Each one you're working on a different skill. Instead of trying to survive your way through it, take the challenge of working out the sections and being intentional with your movements. I like to pick an object to work towards and go from there - maybe its a root, a rock or just the top of a hill. Micro goals! Once you get up the section, congratulate yourself!
- Shake it off! If you can't seem to work through a section and you can feel the frustration rising in your body, stop. Take your helmet off and shake out your arms and legs. Drop your shoulders and just chill out for a minute. Nothing is urgent (assuming you aren't racing). And if you are riding with people who won't wait for you when you need a reset, I highly suggest finding new riding buddies. The trail will still be there if you rest and recalibrate yourself for a few minutes.
- Visualize your success! I have this really bad habit of saying out loud, "I probably won't make it" before I even try the obstacle. Try and replace those negative thoughts with encouragement. "I got this", "I'm excited to try this", or "this could go really well". How we talk to ourselves plays a huge part in our own success. Positive self talk is so crucial in tough sports.
- Know when to tap out! Sometimes we try and fail at things that are currently out of our skill range. Maybe it's a big step up and we haven't done one for awhile. Failing on an obstacle is just a reminder to go out and practice. Or when you're feeling fatigued, it's okay to tap out. Better to turn around, walk your bike or take the easy way out rather than get injured trying to finish it. This sport is very humbling, yet extremely rewarding and it's important to remind ourselves that we can always try again another day.
These things may seem simple but they will make a big difference in how your day plays out. Taking the time to check in with yourself and tend to the parts that need a little bit of extra attention will go a long way.
Bonus tip! EAT A SNACK. No need to get hangry out there. Sometimes an energy bar or a few Nerds Clusters will provide that boost you needed to finish the ride.
What are some strategies that work for you to keep your head in the game? I'd love to hear from you.
Grip it and rip it!
~ Sarah (@mountaindarlin).