Relax Your Mind and Body: Exercises for Endurance Athletes

Try Relaxing As Hard As You Seem to Be Working

In my local indoor cycling class this past season, I recommended to one of the cyclists that he try relaxing as hard as he seemed to be working. I asked him not to look like he was suffering so much, even though I encouraged him to perform at the same or higher level. I reiterated to him that all the tension in his face and body was wasted energy and didn't help him go harder or faster. He countered that when he's gritting his teeth he feels he can "go harder" and therefore believes he gets more benefit from the workout. His response is very common and is characteristic of a "type A" personality, which describes most of us pretty well.

Despite this common belief, he was wrong. This trait will hurt his performance more than help because his desire to drive himself may result in cramping, inefficient and uncoordinated movements, poor pacing and might even lead to overtraining. If you can introduce a new dimension of relaxing your mind and body while training, you will add to the "high achieving" part of yourself, rather than take away from it.

More: 4 Yoga Poses to Prevent Cycling Injuries

Tips to Help Quiet Your Left Brain and Relax Your Mind and Muscles

  • Your left brain wants to constantly judge and criticize you. Stop it by using "thought replacement" strategies that will enhance relaxation. The instant you experience a negative thought or criticism, replace it with a positive one.

  • Use key "power" words such as calm, focus, smooth, patience, effortless or winner to re-center and stay focused in the present.

  • Use deep focused breathing to key into how your body is feeling. Learn to detect subtle changes in muscle tension levels that will help you relax muscles not needed for a particular movement.   

Without a doubt, learning to relax your body, calm your mind, and conserve energy while swimming, riding or running and throughout the day (how tight do you grip the steering wheel in your car?) will enhance your quality of sleep, accelerate your recovery, recharge your mind, and enhance your performance and enjoyment. Take these strategies and integrate them into your daily training and I guarantee you'll see instant benefits in every phase of your life.

More: Tight IT Band? 3 Exercises to Fix it Now

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Coach Al Lyman, CSCS, is on a mission to help runners and triathletes find fast effective training solutions to improve performance and avoid injury.
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