HOW TO KEEP MOTIVATED

HOW TO KEEP MOTIVATED

First of all, everyone at some time or other will struggle with feeling motivated, so don’t think it’s just you.

Over the many years of training I have noticed that the following factors have helped to keep me motivated:

  • Getting enough sleep is the most important one for me – I need at least seven and a half hours of good sleep a night. Also, I have noticed that when I am tired I begin to eat rubbish.
  • Adequate recovering from my training session – By this I mean having a recovery drink immediately after a session and a nutritious meal afterwards. Also, ensuring I have the correct balance of training session set out for the week. For example, if I am doing a tough threshold turbo/watt bike with a brick run on a Tuesday I would be looking for either a full day off or a low impact swim session on the Wednesday.   
  • I avoid too many hours and days of tough training sessions. I need to have at least one full day of doing nothing which allows my body and mind to recover.
  • If I have to Increase my mileage in my running/cycling I will do it slowly – I work on an increase of between 10 and 12% a week with consolidating every third week for two/three weeks.
  • I keep to a balance of 75/80% zone 1/2 training and 20/25% zone 4/5. The trouble I used to have with this balance is that I didn’t do the easy sessions easy enough and I didn’t to the tough ones hard enough.    
  • I take a complete break from triathlon at the end of September and at Christmas – Near the end of September I like to take a couple of weeks chilling out doing other things such as walking, sightseeing, meeting up with friends etc and between Christmas and New Year I like to focus on chilling out with family and friends.
  • If I am unfortunate to have an injury I look at the positive and focus on what I can do. For example, I have a glutes injury at the moment which is preventing me from running. So, I am focusing on more swimming, cycling and strength and conditioning until I am fully recovered.
  • I have learnt to allow myself to fully recover when I am sick. I have come to believe over the years that when I have a bad cold, virus or infection my body needs me to rest, so that the cells can regroup. I always imagine that my cells are doing their version of an Ironman event to get me back to full health.
  • Listening to my body is key – If I feel too tired I will take time out rather than end up doing dead miles. However, it’s only with experience that I can tell the difference between being too tired and just not feeling like doing a session. I am always amazed at how often I have a great training session after not being too keen on doing it.  
  • I don’t make up or feel guilty if I miss a training session in the week. I keep to the plan, as it’s the overall consistency that counts.
  • Having FUN with like minded friends and not taking myself too seriously help motivate me big time. This is where joining a club can make a difference, especially as the nights draw in and the weather gets colder and wetter.

 

I hope my experience of keeping myself motivated helps you.

3 Comments

  1. Kevin

    Many thanks again Ray for the pearls of wisdom and great advice. Heres to a winter of solid base training

    Reply
  2. Pete Hill

    Listening to your body, especially as you get older is very sensible, but I agree with and would highlight your comment ” I am always amazed at how often I have a great training session after not being too keen on doing it.” get too the session, if it then feels all wrong – fair enough pack it in, but always worth turning up. The other biggie if injured – , don’t dwell on what you cannot, concentrate on What you can and do it.

    Reply

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