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What is a performance routine?
This is something you may do before you get on the start line or the routine you have when you arrive at a race.
I find having a routine particularly helps to calm my nerves before a race, reduce negative thoughts and allows me to get on that start line focused on the race at hand.
A performance routine can even be something you do after a race to get ready for the stage the following day but this piece is going to focus on pre-performance routines, meaning the process you go through before you compete.
How does a performance routine help you?
A routine helps to:
- Reduce anxiety
- Improve focus
- Reduce negative self-talk
Your performance routine can help you feel in control of a situation.
Putting it into practice
You performance routine might start up to 24 hours before each race. Having a set routine for this whole period helps you cope with anything unexpected in this time-frame.
You should start with an 'activation' ride to get your body prepared for the upcoming race. Follow this up by cleaning and checking over your bike so that it's ready for the following day.
It might help to have a routine for packing your kit and spares, followed by having a tried and tested pre-race dinner. For race day, write down timings for food and things that you might need to do such as sign on and get changed.
Lastly, have a specific routine for warm ups and the final minutes before arriving on the start line.
You need to feel relaxed, in control, and prepared for the race.
Once practised, this should be something you can carry out without thinking about it, and should be a consistent set of steps before competition.
Top tips for your performance routine
1. Work out your individual needs - this is your performance routine and should cater for the needs you have before a race.
You have to determine what works best for you and adapt your routine to suit these needs.
2. Practise - It takes practise until you find the best routine for you. It also takes practice in making your routine work.
You might know how to do your routine, but for it to go smoothly and effectively this should be an unconscious sequence. Practising in training can also help you decide what works for you and what doesn't.
3. Focus on the controllable - There are many things that you can't control in sport. Focusing on the things that you can control can help you know you are in the best position possible for performance.
Thanks to Madeline! If you have any questions, send them over and I'll make sure she gets them to respond personally.
Owen
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