Are you putting obstacles in the way of your own progress? JosephinePerryexamines nine common self-sabotaging behaviours and how to quit them
“You would struggle to find an elite rider who doesn’t have self-sabotaging behaviours,” says 23-yearold Ribble Rebellion rider Joe Laverick, who has witnessed many fellow riders derailing themselves with counterproductive decisions and habits. As a sports psychologist, I’m not at all surprised by this.
Whether we are riding for fun or to pay the rent, cycling can sometimes feel psychologically threatening – and threat induces self-sabotage. Because we connect cycling with our identity, the risk is that our self-worth is measured in results, speeds and watts, with an accompanying fear that if these metrics don’t live up to our self-imposed standard, we are failing. Worse still, we’re liable to worry that others are judging us for these metrics or that we’re wasting our time, putting in effort for no gain. As a result, our threat system kicks into action, with both physical and psychological consequences.
Physically, when we feel under threat, two chemicals, adrenaline and cortisol, flood the body, causing a feeling of sickness or butterflies, speeding heart rate, faster breathing, tight muscles and even impaired peripheral vision. This makes it more difficult to perform effectively in a race. Psychologically, when our brain feels under threat, our internal commentary connives to keep us in our comfort zone; the inner voice berates us, pushing us towards self-sabotaging behaviours under the guise of self-protection. So how can you fight back against this inner critic? Here, we look at nine of the most common self-sabotaging behaviours so you can spot yours and nip them in the bud.
1Sneaking in extra training: ‘An extra couple of reps will put me ahead’
So many sporting memes celebrate the art of doing a little bit extra, but sneaking in more training can cause burnout and see your form diving into the bin. British racer Matthew Holmes, who rode for Lotto-Soudal until last year, has recognised this trait in himself.
“The world I was in previously saw everyone fuelled by anxiety with a fear of failure, where everyone overtrains, gets chronic fatigue and ends up breaking themselves. I’m now training less to go faster.”
How to handle: Put honesty at the heart of your communication with your loved ones, team-mates and coach. They are best placed to spot when you are overdoing it, and being upfront about fears makes it more likely you will recognise it too.
2 Underselling yourself: ‘I’m not good enough to race here’
Downplaying your abilities or being pessimistic about your race prospects is something we do to try to protect our ego. What better way to manage your expectations than by pretending you are not good enough to warrant having any
