Can You Use Your Mind to Improve Your Cycling Performance? Sports Psychology with Dr. Jim Taylor
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- Опубліковано 2 жов 2022
- Most cyclists place a lot of emphasis on the physical side of cycling performance but far less thought is given to the mental side even though most agree that it plays a large role in the results one gets. I talk with Dr. Jim Taylor about how you can train the mind to improve cycling and endurance sports performance.
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I'm not a racer so I can't comment on that side of things but I am a serious endurance cyclist who enters several sportives/grand fondos every year and trains hard for them. Thinking back over the years I don't think I've ever failed to finish due to fitness constraints but I have failed a couple of times due to mental issues. Conversely I have also managed to finish events when I didn't think I could possibly go any further. Sometimes your head just isn't where your body is.
Well, you're entering just to finish, the racers are training in a way that they will crush that distance, so if you want those events to be more consistent you'd probably have to train like a racer
Being a person who suffers a whole fleet of mental issues I am surprised how much of this have I gotten right subconsciously. Motivation is probably the hardest one, I always think back to my past success, how amazing it felt and how far out of reach it seemed beforehand. I'd even look up the Strava activity from that day. That always makes me feel super empowered and eager to train.
Also a big thing is being confident in your fitness, which can only be achieved by training to the best of your ability. It's all connected.
“Pain is not the enemy-pain is the goal.” 🤘🏼
When it gets painful during VO2 effort or pr attempt it always calms me down when I say to myself "I can breathe I can pedal".
Self talk is incredible. I did an everesting and went into it saying "I would complete it". Never said it was "an everesting attempt" because that brings doubt.
Great topic and interview. So many of the tips resonate with me. My favorite “self-talk” is, “All the work til now has been to get you to this place. Here is where the gains happen. Don’t stop!” This is what I need for that 70-80% mark, where the fatigue is intense but I can’t yet see the finish line.
What I find helps to is to not entertain any negative thoughts, recognise them and push them straight out of your head as they emerge, don't dwell on them and allow them to develop into doubts or reasons (excuses) to not reach your goals. And as always great insights Dylan and Jim.
Dylan, it woud be great if you were able to also put out these interview episodes in audio podcast form.
Always liked the saying ‘Pain is Speed’!
If you're doing an FTP test, I recommend DragonForce's Album Inhuman Rampage. Consistent tempo across each song.
Music is sure important for indoor training I agree.
Love this topic. Will be discussing this with my high school MTB athletes.
Mindfulness really helps during the worst of it for me. It's just me, now, here. There's no mountain in front of me. I haven't been riding for 2hrs already. Turn the pedals, focus on the breath in my lungs, and stay here. I've heard talks from ulta-marathon runners say the same thing. Be here, be now, and don't think about how much more you need to do
Thank you for this! Loved it 😍
That was a great video! Those were really helpful tips and I learned a lot.
My Mind.."that barking dog is not distracting me, fight through it" ... What I have had the biggest struggle with AND what your videos have helped me with the MOST is to do prep work properly...I'm more similar to BHD than no hat Dylan...I had to learn to do base work properly and build the foundation...I really struggled with not going too hard in prep...I have to mentally remind myself of the long term goals, and maintain the correct pace..."embrace the suck" is easier for me
Same here embrace the suck and absolutly destroying myself is easy. Noodling in zone 2 up a small incline is mind bending difficult :D Discovered zone 2 rides feel faster at night or in rain :D :D
One has to embrace the pain and use it as a guide. People think they are much further than they are in the process. Most of us are actually 9 months behind where we think we are.
Great speech, thank you for sharing!
Man I love the feeling of just zoning out on a long effort and then it feels like you time traveled to the end
Its amazing
Summer 2020 I was doing 100 milers once a week mostly solo. Then towards the end of the summer i backed of 50 miles went by so fast. Now 50 miles is like so ready to get off the bike haha.
It’s like you went on a psychedelic trip with which I have experience where time and space collapse. David Goggins explains this exact same experience in an interview with Rich Roll when he mentions his experience of ultramarathon running.
Always great stuff. Great meeting you at Chequamegon!
Great and important video Dylan!👍 👌
I watch your videos all the time and love them. In this one at minute 4:20 I see you racing with my son Tanner. I never knew you two were on the same race course. So cool.
Love this episode. really applicable beyond the bike
As always, some of the most valuable performance-related content available online! Thank you Dylan! A short-take on the value of mental training from Backwards Hat Dylan would be epic!
Great episode!
Just excellent! Indeed, the mental side of the sport, sometimes is more than 50% of the final outcome.
Imagery and self talk are game changers for me, especially during race week.
Thanks for making this video. Dealing with negative thoughts and anxiety are, by far, the biggest areas of struggle for me. Great tips
SCAM!!!! He would’ve mentioned a prize in the video
Visualization to success is a longtime used process from start to finish that incorporates self talk, chunking, “imagery.” Glad you brought this in. Music, is a great tool to chunk. There is also a reason motorpacing workouts really works, perhaps that is for another time. Great stuff!
I find myself often saying, “you’ve got this!”, during hard interval rest periods.
Hey Dylan, might be interresting to have your opinion (and a video) on the importance of VLmax for different types of cycling event (why it's important to know your VLamax? how to find out your VLamax value? which VLmax value is recommended for which event? + ways to increase or decrease it). Cheers!
I don't really need chunks, I'm just "in the zone" when I ride, I'm riding against myself, and I'm riding with everyone else,
I never really get sick of it, when I'm alone sure it can be daunting and boring, but the world around me is stimulating enough to make me excited about *everything*
I have a deep deep appreciation for pain, going all out on ftp is exciting for me,
I understand wanting to be the best at cyclist, and training yourself to mentally withstand it,
But I know athletes who just, love all of it.
Think about Arnold Schwarzenegger, he didn't just want to be the best, he just loved working out, pushing himself to his limits is what makes him feel good,
I'm the same way, without sports I ache and hurt and get anxiety.
I'm not just making myself train, I mentally can't stand not training.
I'm not the most efficient with my training, I over train more than I should, as stated in the video, I'm one of those maniacs.
But really, really ask yourself. Do you actually like competitive cycling? Or do you like being a cyclist?
At skateparks there are shredders, there are shredders who get mad and frustrated not being able to land a trick, and there are shredders who just patiently work on themselves, happily.
Which one are you? If you don't love training are you sure this is what you're going to spend your years on?
I trained hard when I was a skater, almost daily 8 hours a day, but my buddies eventually all quit, either frustration or boredom or lack of will to progress,
I have a few friends who never left, always happy, always improving, always loving to embrace the pain. Those are the most fun people I've ever rode with.
Make sure you're doing what really makes you happy,
don't be like the angry competitive guys, they usually fk up when they get frustrated.
Great stuff
Great music choices from the Doc. Five finger death punch is my choice when I'm boxing.
Can you do a climbing specific video? Love your channel and the science behind it all 👌
Staying in a race while suffering with a strong motivation and clearity of mind not only helps pushing the legs but also staying tactically focused so less energy is wasted.
I think there is a very interesting dynamic between being fixed on the goal and the present experience going towards it. Each step closer to a goal gives a huge motivation (maybe why the chunking can work so well as it gives an overview of getting closer). Also not reaching your goal can be a big let down (even though that can be the engine/motivation to try again later). So in my opinion it's about setting realistic goals and knowing yourself. And in cycling specific, I suppose most importantly, is to find distractions from discomfort and pain through an iron focus on something that is not what you are feeling in that very moment. I wonder if meditation can help with that for athletes. Very interesting video/topic.
The physical side is absolutely essential (a pre-requisite) but not sufficient.
FTP tests are horrible- always taste blood 😮
I do all my training rides with music, so find it hard in a race because I dont have that. My singing is not good enough to cover it🤣 I had a mechanical in an mtb race and by the time I fixed it everyone had gone so I felt like i was on my own, hard to get motivated then. I complete long rides when I might not have the full fitness because I am stubborn, if I say I am going to do something I will do
Great video, can you please do a video on the new airofit breathing device?
It will never get any harder than it is right now!!!
what helps me is to go through a hard training ones. And the next I'll know that I'm capable of doing it so I won't give up. For exemple, if you can go one time until your very limit that you physically can't push harder than you're going to do it every time again during races
Big thanks to you and Dr. Taylor for making this. I've used most of these techniques to phenomenal effect. There is so much to be gained from the mind. Chapeau
Lol, watching your eyes glaze over at 6:34 was hilarious.
Needs more backward hat Dylan!
Seriously, thanks. Training for a 24 hour event and been watching a lot of your videos.
I liked the idea of be in the moment and ride to a plan, sometimes the fates are against you, sometimes you get a Bradbury.
Great topic Dylan! idea for another video (more for triathletes): how much working on vo2max running will affect cycling. Or, can I only work zone 3 in one sport and aerobic in other (as an extreme) to get the same results as doing 80-20 strict in all 3 sports. Thanks!!
Good question, I got a similiar one: in winter, I like running outside but not cycling. Can I do mit LIT sessiosn running outdoors and my HIT sessions on the smart trainer indoors, does this works as Seilers 80-20 method?
@@mountpepega5854 I'm not a scientist but I would say you can, just try to stimulate the same muscles groups as the main sport. Like, don't do only kayak if you want to get better at cycling but that's common sense. One example I have is Kilian Jornet (best ?) Ultra trailer in the world. He basically does all of his winter base training with ski-mo sessions (not too difficult when you live in Norway) and it doesn't seems to make him worse. Imho, it's even better. Doing multiple sports is beneficial to avoid burnouts especially if you have an heavy training load.
The central governor model states that the brain is the body's control room and its safety mechanism, and therefore the brain is ultimately in charge of the body's ability during exercise.
We practise cycling plus mantra yoga and result is obvious😊
I am usually 'psyched out' and defeated by a strong headwind before I even start.
But that is because in the past (when I was lighter, MUCH more fit, racing, and much more of a 'grimpeur' than any type of crit rider) I had the attitude that I would rather climb 15 miles worth of a 10% climb, than face a 10-15 MPH headwind for even 5 miles. 😉
I was especially no good in said crits because by the time I was able to get my foot into the toe clips and straps (yup, LONG LONG ago!), the rest of the field took off like they were riding the last 200 meters of an effing match sprint!
So I was caught riding way way over my FTP (which we did not even know from way back then! IF you would have said that to a rider in the mid '70s, they would have said "WTF are you talking bout?!? LOL), and doing the 'yo-yo' intervals trying to catch up.
Hey i think me sees some MD Cyc Classic B-Roll. Nice... childhood roads. That and a cool Time Trial each year ( That DAM TT). -U10
Metal guy …! 🤘🏻
Metal is commitment 🤘🤘🤘
Negative self talk makes me perform better. I'm supposed to be suffering, acknowledging that is accepting reality so I can move on to the next problem.
Also, I don't like feeling like a failure, so reminding myself not to be a failure helps me push.
Pain is the goal.
Positive self talk during training
As a prolific reader of sports psychology books, I’d be curious what’s on Dylan’s favorite book list on this topic. And what about others, good book recommendations?
The higher the competition level. The more important it becomes. I imagine it us crucial at the top levels.
Hey, how about cold tech? Seems that on the tour this year, and at Kona, there's been increasingly more emphasis put on ice vests and heat management. What does the science say?
Dylan’s face through this whole thing was like “wtf”
Mental emotional state is important. Mike Tyson for example used to cry before he fought. You must excite your sympathetic nervous system.
“Does the brain control you, or are you controlling the brain?”
-Philosopher Karl Pilkington
The brain is a tool for controlling the mind.
Spending 7 nights alone in Duke North as a 15 y/o due to back surgery gave me bottomless mental toughness. I didn't sleep for 7 days and I lost 12 pounds.
Would be curious to hear Dr's thoughts on mantras.
Don't we all do this subconsciously?
We all do this in a negative way or in a positive way.
I can compare it to the glass being half full half empty.
This I find to be a problem because it's suppresses anger.
Anger is the number one thing to make us better.
In order for us to move forward we need to get upset at ourselves.
Only with anger. You can do this.
So don't let people tell you any different.
From kids we are told that anger was not a good thing. As men. We were feminized from children to think and act like a woman.
It's up to you to let yourself free. Be a man!
@@HarryTzianakisTheGodOfSpeed Mantras are basically keywords or keyphrases that cause us to focus on something. That focus can be positive or negative.
@@DrJimTaylor I totally understand.
I'm trying to say is that most people's mentality is programmed to be soft
Many don't understand. The natural emotion anger because it's been programmed from children to suppress it.
So what positive words can someone come up with if they're not going to be aggressive or angry?
They'll probably tell themselves stop pushing, your heart rate is too high.
Anger one day will not have the bad reputation they've given it.
When I was growing up, one of the things that they would repeatedly say is toxic masculinity.
This mentality has made men less aggressive. This mentality has demonized anger..
How can a feminized Man create any type of positive motivating energy?
It’s very easy to be strong mentally when you’re fitter than the rest;)
I can literally do cardio for hours on end using willpower. Has to be outside though. I need to be stimulated.
it’s not motivation, it’s fulfilling our potential
it's a long episode, but beyond some baseline fortitude to be able to endure the whole event at desired power zones, I don't think 'brains' can add that much at an event - if your FTP is 200, your brain is not going to let you magically go at 300 for an hour. I think willpower is much more important when training - i.e. abide by the training schedule don't go over or under the planned zones etc. If you do all the training right then your mind was in the right spot and the event is just an execution of that.
Brains can't add much but negative thoughts, doubt, anxiety etc. can take away a lot .
Negative self talk is a mind killer.
How do you get your hair so good?
Dylan looks better and better.
See: David Goggins!!!
2 days a week hard
Lots of rest or easy miles
Overall positive mindset with music
Angry thoughts for short bursts (competition)
drink water
sleep
then it's up to your genetics.
I can endure pain... but honestly, not ftp lol. I do better if there is another person doing ftp with me... because that's a competion.
Motivation will fail you at some point. Discipline is what is required. VC did a vid on that and it really hit a chord. -U10
Music is great for training during long boring miles sometimes. Listening to four or five hours of music is exhausting. If you can hear the music for motivation during a hard effort you are not going hard enough. Mental toughness is not gained through being coaxed along by music. A athlete must pull from something much deeper for extreme efforts.
There is a considerable body of research which shows that music can improve performance in various ways: as pre event prep, as motivation and as accompaniment to exercise both over long periods to avoid boredom and at high intensity to boost intense efforts. The effects have been found to be both psychological and physical.
Rest is not a 4 letter word
I'm horrible at math in my head so I try to calculate how far I am from a checkpoint to occupy my mind lol
lol if i dont use my mind i cant cycle shit. U need ur mind to have the focus to dig deep and keep goin.
Dylan, I’d have to say that you’re way ahead of the curve with the work you have done. This guy you interviewed is knowledgeable but he isn’t on the cutting edge of his field. I wasn’t impressed at all by him. I am further impressed with you. Some people begin to rest on their laurels after they have established a great record of service. That’s the impression I got here. Keep up the great work young man.
For me motivation is hard to find when the temps dip below 45 degrees. Even worse is a trainer, rather train outdoors.
..the Brain stears the muscles ..
It's all well and good, but you can't call AC/DC and Def Leppard metal bands
Apologies...hard rock bands? 😀
@@DrJimTaylor I'll accept it, powermetal is the stuff to really get the blood pumping!
@Paul Southworth We need a scientific study on this one. I've been alternating Master of Puppets and Ride the Lightning for over a decade!
@@DrJimTaylor Def Lep were one of the early heavy metal bands, some say they lost their edge after they got in the mainstream charts. AC/DC were more a rock band, whose character changed with their singer. Never heard of the other guy.
@Paul Southworth Most definitely. When you positively accomplished something and there was an external stimulus…if you repeat the behaviour within the sane environment, there is familiarity in knowing that it is achievable to make it to the end.
Yep GOTTAWANTIT , to complete a ramp test on Zwift you have to go to a special place to keep pedalling until you literally can't. Most people I know want do that. It hurts. Last two times I did one a week apart I forgot how bad i had to suffer. I quit early at 256 watts next week got my mind right and did 280 watts.
Training as well to make gains in your vo2 max and higher zones i feel like you got to do deep on those as well. Just my 2 cent.
no will no win
Embrace the suck. 🤘
Hmmmm 2000W 🧠
The greatest predictor of athlete success is trauma
Why does this guy keep saying Dylan's name? Weird vibe
I lost interest pretty quick. No hat means no backward hat. 😂 All jokes aside this was very interesting.
There’s a scammer in the comments. Don’t fall for it
I don't think so, no.
No, you can't.
I don’t trust him. Who says they listen to Sammy Hagar without even mentioning Van Halen??😂😂
Evolution lol
The mental side of endurance sport is more important than the physical.
Without the mental ability to push yourself you will never progress.
I stopped listening when bro said he's a metal guy 'cause he likes AC/DC, Def Leppard, and Sammy Hagar...
So he calls hard rock metal, does that mean he doesn't have a clue about endurance preformance?
@@chrisko6439 Jokes dude. Relax.
I consider myself a metal guy. I like Dire Straits.
"I am nothing special. I am just the average-Joe, bog-standard, run-of-the-mill elite athlete." - BHD
ok Dyl???,,, you want to LEARN???,,,,do a 400km non-stop(no sleeping!!!),,,stop only for refueling,,,AUDAX race,,,after 320km, thus the last 80km to go,,,you gonna learn ONLY ONE thing,,,,it's ALL???,,,,"MIND-OVER-MATTER",,,(RSA)
Audax isn't racing.
You guys are throwing around interval and interval and interval like you guys. Invented interval training in cycling.
I am the first person to ever do structured training in cycling.
I am the first person to ever do intervals in cycling. I've been doing them since 1998. Nobody was doing them only I was. And if anybody has the proof like I do show me!!
"I am the first person to ever do structured training in cycling" - you seriously can't believe this.
@@notreally2406 Hi Stella!
There's nothing to believe it's the facts.
If I'm lying May I burn in hell for eternity
If you can find me anyone that dates back their Strava to as far as mine goes back and show me anyone that has any interval work posted I will believe you that I am not the first one.
You're not the one that was going through the humiliation of people making fun of me all the time.
You're not the one that went through trying to explain to people what intervals are for over 15 years.
Yeah now everything is different and everyone thinks they know what an interval is but when I was growing up nobody did except me.
I don't have any reason to lie and it's very simple to see if someone's telling the truth. You can just go to my Strava and you can see for yourself that the only thing I've ever done is interval s and structured training.
Trainor road Zwift and all these other training applications came way after I was doing it.
I was the one fighting and arguing with trainer road and all these so-called trainers out here telling them how effective it is to do intervals, especially for crits.
They were the ones telling me that base miles is the only way to go.
Find me a single human being that has an interval around the time when Strava started. Find me one.☝️
@@HarryTzianakisTheGodOfSpeed Is this backwards hat Dylan?
@@jackiegerwitz-dunn4046 No it's facts is what it is .
Harry Tzianskis The God of the Dunning-Kruger Effect. The famous Izumi Tabata developed the high intensity interval using cycling in 1996. The concept of interval training dates back to the 19th century with one of the first known users being a runner in 1902 and had many practitioners following this method all through the 20th century.
I can attest to this. Whenever I’m trying to do “zone 2” alone, I can’t seem to get my HR and power maintained at zone 2. Looking at the speed, gets me too excited and carried away. Ever since I stopped looking at speed and only set my head unit to monitor power and HR, surprisingly for the same power and speed my Hr are 20bpm lower. It’s all a mental thing
Nice content
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