Care motivation guide

You read the parameters of your workout for the day in your planner and sigh. 

The weather is nice. You could do something else. Go swimming. Have a picnic. Go for a Ride just Ride fun. Rack up some junk miles and stop at a snack bar for ice cream...

A certain fatigue has set in. It is mainly mental. The enthusiasm of recent months is no longer there. Perhaps because your main goals for the season have already been achieved. Or are they too far away? Other areas of your life seem more appealing, perhaps?

As Christiana Bédard-Thom explained in a previous article, there are two types of motivation: intrinsic and extrinsic. 

Roughly speaking, the first definesself-determination, the other the external factors that drive us to persevere when willpower is lacking—winning a race, for example. 

So we need to work on both aspects of the issue and ask ourselves the right questions, starting with: why am I doing all this?

You have to continue to enjoy your sport, of course, but also enjoy training. Experts in motivating professional athletes talk about loving the grind, which is the repetition of demanding work that takes us into a zone of discomfort or pain, but which we learn to appreciate. 

Rather than viewing your hill intervals as a burden, for example, you need to learn to cherish them. This is an important mental shift. But it significantly changes the way you approach your training. 

If you are the extrinsic motivation type, think about your opponents. They are preparing themselves to be better. They eat well, rest, and train properly. 

For some athletes, it is the fear of failure that fuels their passion. Will losing a race make you miserable, especially if you haven't done what it takes to win?

If it's your future goals that motivate you, make a list of them. Are some of them unsuitable, or do you find preparing for them too time-consuming? Then change your game plan. The idea here is to have goals that keep your desire to train intact. Not to put you off along the way.

Many athletes also turn to mindfulness meditation when they are overwhelmed by negative thoughts. It is an effective method that allows them to relax and clear their minds instead of feeling constantly overwhelmed by everything on their to-do list.

Training for an endurance sport isn't something you do for a few weeks a year: it's a lifelong commitment. Eating well, sticking to your training program, getting enough rest, and following your coach's instructions... 

This may seem restrictive, especially if your season goals have been achieved or are well ahead of schedule. But you can also make this quest more concrete and enjoyable by adding other goals.

For example, you could take advantage of your hill interval training (yes, them again!) to perfect your downhill technique. Or perhaps you'd like to improve your pedaling efficiency? 

Punctuate your training sessions with small goals like these: micro-objectives that allow you to give yourself a pat on the back while staying focused on the main events that motivate all this work.

Every now and then, you need to unwind. Go on a trip without your bike, eat things that are really bad for your health, drink alcohol, stay up late: whatever your vice, a healthy dose is recommended when your schedule allows. 

Every year, after Il Lombardia, which marks the end of the season for many riders, we witness a strange sight: rows of emaciated cyclists lining up at McDonald's at Milan airport. For many, this marks the beginning of a few weeks of total rest, away from cycling. They have fun, see their families, and recharge their batteries. And their motivation, too. 

Every week, American champion Kate Courtney goes on an Ride with her friends. 

No numbers, no specific goal. Just the pleasure of pushing herself hard on her bike, with a smile on her face. These rides part of her training. She collects the data (but keeps her device in her pocket during the Ride) and her coach collates it. He makes sure she does these rides, which are essential for her mental health and help boost her intrinsic motivation.

Do the same thing: if you mainly drive but love the mountains, go hiking among the rocks and roots with your friends at least once a week. Do you enjoy running in the forest? Does the idea of long rides to get to the cottage (i.e., for fun) appeal to you? Go for it!

We asked two athletes who are regulars at Vélo Cartel tell us how they stay motivated during the season.

Here is what they have to say:

Mathieu Bélanger-Barrette

"I'm naturally very motivated, but every year I set myself a few main goals and sprinkle them with other less important events. All winter long, I had Rasputitsa on my mind. Then it was my Everesting: I had to do a lot of big rides avoid failing. Same thing for the TransRockies. I wondered what I was going to do next, before deciding on the Canadian Marathon Championship (mountain biking). The rest of my season will be focused on that. That's how I keep things interesting and motivate myself."

Frédérique Larose-Gingras

"I also asked my teammates before answering, so here's a mix of their techniques and mine. First, set new goals once you've achieved some. Then, go for rides that are rides enjoyable and beautiful in new places (so don't always take the same routes just to train). Spending time with friends who don't cycle is also quite beneficial, as is having fun while riding. I use it as an excuse to discover new cafés."