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by JohnGray Tue Jul 31, 2007 6:54 pm
As promised, some sport psychology notes on understanding Fear

To beat fear you must recognise it, understand it and neutralise it

Fear is a strange beast for a rider. It can, to pinch a phrase from some other sport psychologists, act as either an Achilles Heel or Herculean Muscles.

Fear is a natural and essential emotion for survival that can flood the muscles with power giving adrenaline however this comes at the price of loss of fine control and the excess energy spent can lead to rapid fatigue. Plus it can often appear at times that we want to avoid its consequences. In such circumstances a lot of people try to banish the fear or talk them selves out of the feeling believing such actions are the foundations of courage.

The problem is that in those situations where fear arises it is there for a reason, i.e. to protect you. So the trick is to not try and create a counterforce to fight it as this creates only more tension and causes the body to perform even worse in athletic events. The key to mastering fear is to move towards it rather than away and embrace it as a chance for better performance.

Some ‘techniques’ for mastering fear:

1. The first thing is to recognise exactly what it is which causes the fear. Is it a specific action or location? If this is the case is it possible to practice, gain information & experience, and learn the skills to overcome the fear?
2. If there is no ‘objective’ training solution such as practicing decents or sprint finishes in a pack etc think about Alan Goldberg’s acronym F(alse) E(ducation) A(ppears) R(eal). Have you learned something about a situation that isn’t true? For example, have myths grown concerning the difficulty of a particular course or another rider’s ability? Do you get scared of a tyre blow out on a fast decent? If so check your information and understand the true technical aspects of your tyres.
3. During a ride a key technique to mastering fear is to change your focus to something else. Try counting your breath out, therefore controlling your power and strength. Focus on your riding technique or on the feel of the bike. Concentrate on the next part of the course or riding down the rider in front. The key is to not challenge the fear but to change your concentration onto those factors you can control.

4. Whilst at home you can prepare for the problem moments by using an imagery/visualisation script like this:
• Start by practicing lying down or in sat in comfy chair. But keep control - dont fall asleep! Inhale very slowly pushing your abdomen out as far as you can, as if it were a balloon expanding. Breathe deeply but do not force it as this will not relax you. If you feel dizzy during the first few times try taking slower shallower breaths.
• When your abdomen reaches full extension, slowly and smoothly draw back your shoulders and raise your head. Continue to breathe in and fill the upper lungs as much as possible (again don't force).
• Hold this breath for 5 seconds
• Release the breath exhaling slowly through your nostrils. Draw in the abdomen, holding for two seconds (empty) before the next breath.
• Repeat this process for five breaths. And as you do count down 5-4-3-2-1, saying one number on each exhalation. 'Feel' yourself getting deeper and deeper into relaxation.
• When you are relaxed begin to imagine your fearful situation. Try to imagine it in full colour, with all the physical and emotional feelings that occur. (As you practice try to also bring in all the senses including smells and sounds).
• Visualise the scene in complete detail: the people, movements, and scenery
• Now as you imagine this scene begin to re-enact the situation but begin to feel, see and hear the scene in a positive manner. Feel yourself responding powerfully, strongly, commandingly and positively to the situation. See yourself succeeding and performing the way you want to.
• See yourself confident, athletic and in control. Notice how strongly and smoothly you respond to the situation.
• When coming out of the relaxed state count slowly 1-2-3-4-5 with each breath. At five say I am relaxed, alert and ready to get on'. Feel positive and refreshed.
• Avoid abrupt transition if possible
• Practice this for about five minutes twice a day if possible when you begin. You can build on this as you go.
• Using imagery is just like any other form of training it takes time and practice to see the results. But it can be used anywhere and to deal with many situations.
• In time and with practice the relaxation technique can be useful before a race to focus the mind and body. Have a practice in training though rather than a first go before a race.

Please remember these are just some ideas. It will take time to master fear and new experiences can take you by surprise but just like any other form of training there are always improvements.
Have a play and see what works best for you! Don’t be afraid to give me a shout with what works, what doesn’t and any questions you may have
Good luck riding

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