2020 challenge - embracing cold, windy, rainy bike rides.

By Chris Palmquist

When confronted with an uncomfortable situation, the best athletes are able to “re-frame” how they look at it. Instead of dreading a race day with extremely hot conditions, an athlete might change the narrative for the upcoming day. “Hot days are my superpower!” “Extreme conditions are an opportunity to put more distance on my competitors.” “I love the heat. I love the heat. I love the heat.”

The story that we tell ourselves has a very real effect on how we intrepret our surroundings. Most of us are overly negative in our story-telling to ourselves. What would you think if I told you that it is quite easy to simply swap that negative story with a positive spin? This re-framing will help you feel much better about that day, that race or even an entire season of chaos and disappointments such as 2020.

My 2020 goals have all revolved around lowering stress, increasing health and finding the joy in each day. One of my goals is to keep riding as our Chicagoland weather turns into winter. I’ve been riding through rain, pushing into prairie wind and adding layers to stay warm in the cold. Through my living room window, the day might seem dreary, but as soon as I am pedaling down the road, it becomes beautiful.

I am having fun conquering more weather challenges and redefining what it means to have a “great ride.” My great rides now might be just a few miles. They might be ridden in loops within 7 miles from my house. They might be after dark. They sometimes happen in the rain. Many are solo, some with just a friend or two.

As I ride these imperfect rides, I am focused on the moment. Look at that tree! Feel the wind! Check out that sound. I have taken photos and stopped to ponder. My brain stops spinning, and I feel such gratitude for my health and ability to ride. I have appreciation for every tree and grass and animal that I see along the way.

What story can you swap to find more joy and fitness in this season? How can you re-frame what you are experiencing into an opportunity? Look for the “imperfect rides” and make them your secret weapon in this challenging year.

It’s going to be so cold for those first 10 strokes…

Getting a training session started is the hardest part

By Chris Palmquist

Your alarm goes off. Now is the critical moment. Will you turn it off, roll over and sleep another hour? Or will you stiffly get out of bed, put on workout clothes and head out for that training session?

Your brain is skillful at firehosing messages to sway your resolve

It is dark. This is not normal human behavior. I need sleep. My back aches. I think I might have a sore throat. I don’t really care that much about getting faster. It might be icy. The pool is freezing this week. I have an important meeting later and should rest for it. I haven’t run in 3 months, why start now?

If you work from home like I do many days, you might have the whole day (even evening) to get in that workout. This is not helpful! It is amazing how many things you think you have to do before you head out to train.

You are not alone. I know a few people who are AMAZING at getting in their workouts every morning before dawn without fail. But they are the exception. As for the rest of us, it is hard for any of the following reasons:

You have important work to do first.
You hate those first few swim strokes when the water shocks your body with COLD.
You are coming back from a long layoff and feel uncoordinated and clumsy.
Your body is sore or stiff and you know that it will be uncomfortable until you get warmed up.
You don’t really believe in yourself and your ability to achieve your goal.
Your partner discourages your training.
You don’t want to leave your dogs home alone. (Guilty)
You are too hungry. You are too full.
The kitchen floor needs sweeping.
You are stressed out and just don’t need more stress.
Fill in blank here ________________

These are valid and important feelings and reasons! It is easy to understand why we procrastinate from starting or skipping workouts entirely.

BUT, we are endurance athletes and we know these truths. If we start the workout…

We will finish the workout.
We will feel awesome after we train.
“Motion is lotion” - our achy joints will often feel better.
Our stress levels will lower with exercise.
We will know that we gave ourselves a gift of health and that knowledge will help the whole day be better.
We will get stronger. We will make progress towards our goals. We will start to believe.

Effective solutions to the workout procrastination problem

Amanda Leibovitz (Certified Mental Performance Consultant at www.epicwellnesswa.com), my good friend and frequent collaborator, is finishing her PhD in Sports Psychology and is working with injured service members, athletes and sports teams. She recommends the following tools to crush your tendency to put off that next workout.

Use “Whypower” instead of willpower. Know why you want to achieve your goals. Imagine a memory or experience that you will be proud of if you train and accomplish your goals. Know your “WHY.”
Take action rather than thinking. We are over-thinkers. It is not helpful in this situation. Stop it! Turn your brain “off” (mostly) and just get going.
Review your your reason why, then state, “I will (get out of bed, dive into the pool, take the first pedal strokes, start my run, etc.) after I count down from five.” Then, say it out loud, “Five, four, three, two, one…GO.” Read the Five Second Rule by Mel Robbins for more.

Counting down from five may seem a little silly. But I can attest, it really works. Find your Whypower, turn down your over-thinking, countdown from five and let me know how it goes.

Let’s GO!