We are experiencing weather that I am sure would test the patience of the patron saint of training(whoever that may be!). Just as most of us were thinking that with Christmas and New Year over, it was time to get back in the pool, saddle and hit the running trails,the worst British weather for a while hits us!

Whilst I definitely prefer to be training outside there are some very valuable things that can be achieved when training indoors too. Whilst on the turbo and the treadmill I have been amazed at how much I do not have to concentrate on. There are no roads to negotiate,no other pavement/road users to think about or avoid.There are no weather conditions to consider!

If we can get through the thoughts of boredom when on the treadmill or turbo we can focus on many positive aspects of the performances we want to execute in our races.

It can be helpful to use past performances or training sessions that went really well to concentrate on and recall what it looked like, what it sounded like, what it felt like. You can mentally step right into that experience and use it to focus on what you want to feel like for future races. It has been proven that visualisation used in this way can help to improve how we feel about future events.

You can also practice positive self talk in indoor sessions. We can control those emotions in an event by controlling the inner voice.What do you say to yourself when you are feeling tired? If it tends to be negative then take time on the turbo to change this into positive statement. eg. “I am too tired to carry on” could become” I am tired here, time to think about good technique”.

I also have a bank of words that can be used like a mantra…some work for cycling, some are better for running. They should be rhythmic words that can be repeated with each pedal revolution or footfall or can be timed to your breathing. Different words will work each of us.If those words are repeated in training positively, it has been proven that when those words are used in competition they will act as a positive trigger and can raise performance.

The mind is a very powerful tool and we can train it to work in a really positive way for us. So next time you get on the rollers or the turbo or treadmill have a think about the mental training you can do too.