The Moment
Let’s face it, bike racing is hard… really hard. And gravel racing in my opinion is the hardest version of bike racing. The races are long and only getting longer and more technical. Combine the length and technicality with no suspension and skinny tires and it’s a recipe for carnage to ensue. These races push us well beyond our comfort zone and when you’re out there for 5-10+ hours there’s often some sort of drama. Whether it’s a mechanical, crash, crazy weather, someone else crashes, you bonk, get lost, lose your head unit, anything can happen. As experienced racers, it’s our job to show up as prepared as possible but let’s be honest… shit happens. It’s how we deal with the drama that separates someone who becomes completely unraveled and someone who can still pull it together and have a race they are proud of. I used to be a professional DJ and in the DJ world there’s always going to be something wrong with the party, something wrong with the sound, the equipment, the venue, etc. It’s the DJ that can comfortably navigate these issues and still rock the party that makes them a pro. The same rings true with bike racing. So how do you still rock the party in a bike race when shit hits the fan? Let’s dive a little deeper into the mindset component and what I call “the moment”.
For me “the moment” is the moment of truth. It’s the space in time when you are faced with adversity and you have to make a split-second decision. How you handle “the moment” is what can make the difference between going down a path to positivity and success or going down the rabbit hole into a dark and negative place. Here are a few key tips that I use to help me stay positive and not get sucked into a negative thought spiral.
Breathe Try and stay calm and relaxed. Easier said than done, right? The first thing to do is remember to breathe. Remembering to breathe instantly plugs you into your parasympathetic nervous system which gets you out of fight or flight and draws you into the present moment. Once you are relaxed and present you can start to see the situation more clearly and gain a heightened sense of awareness. Meditation and thought control is the best way to train this system and should be practiced daily. Focus on the quality of the breath, the sound, the temperature, the feeling. When you notice yourself getting distracted by other thoughts simply return your awareness to the quality of your breath.
Eat and drink When catastrophe strikes we become occupied with what we need to do first. Fix the broken part, reroute the navigation, stop the bleeding, etc. When this happens it’s easy to forget to eat and drink. Eventually, we fix the issue but then another issue arises… we lose power, dehydrate, and bonk. Our nervous system goes into high alert under the stress of the situation at hand and we burn even more calories (chances are we were depleted to begin with). So remember… once the main issue is resolved make sure and rehydrate, eat some real food, and put more fuel in the tank. This will also help you to make better decisions down the road.
Future You Take a moment to ask yourself- how would future you feel about the decision you make? Should you drop out or continue? Should you stop and take a break or keep forging on? Should you put a tube in or try and plug it? Is it safe to continue? How will future you feel if you don’t finish? Future you is the person you have to deal with down the road so taking a moment to ask yourself how you will feel in the future will help you make a more educated game-time decision that you hopefully won’t regret.
Risk vs Reward Bike racing is dangerous. Each time we face “the moment” we have to make a split-second decision on how to proceed. This is when we need to weigh out the risk vs the reward. Is the risk of taking the gnarlier line choice worth the reward of potentially crashing or flatting? Can you make the time back up on the climb and take the easier safer line? Is winning worth ending up in the hospital? If you fail, will future you wish you would have taken the risk to succeed? As a Dad and husband, I have people that depend on me. If I don’t come home in one piece it’s not just me that pays the price anymore. Future me has to think about these choices and how they affect my family, friends, clients, and athletes.
Get Your Mindright When “the moment” strikes and you are forced to make a game-time decision this is the time to stay positive with your thoughts. Take a few deep breaths and focus on the task at hand. Bike-related skills to focus on are your breath, cadence, vision, form, squeezing your grips, etc. By focusing on the task and keeping your thoughts positive you are sending yourself messages that you have what it takes to dig deeper and finish strong. Having control of your thoughts allows you to get the ball in your court and be in control of your actions.
6. Have a checklist and be prepared A wise man once told me to expect the best and prepare for the worst. The day before your race go through your checklist and make sure you don’t forget anything you might need on the trail. Here’s mine:
-Garmin w course uploaded
-Nutrition: (gels, bars, bottles/drink mix, hydration pack, feed zones, hand-ups)
-Saddlebag and/or frame bag: (tube, CO2x2 w nozzle, tire lever, plugs (different sizes), tire boot, multi tool w chain tool, extra power link, electrolyte pills, anti-inflammatories/CBD, lube, phone, duck tape, extra cleats, hand pump)
-Rain jacket if the forecast is looking grim and/or extra layers
-Sunscreen
Endurance racing is all about the journey and these events are spiritual experiences that teach us who we really are. They break us down to our core and help us discover what we are truly capable of. This is what keeps us coming back weekend after weekend. Being as prepared as possible physically and mentally is the key to success, but we still need to be prepared for the unthinkable. I hope these tips help you to gain a deeper awareness of how to respond when you come face to face with “the moment”.
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Photo by Finn & Feather Photography