The Cycling Mind by Anderson, Ruth -- Read -- Imperial Library of Trantor

Index

Cover Half-Title Title Contents Foreword by Joanna Rowsell Shand MBE Introduction

The Route to Peak Performance Create Train Control Believe Compete Recover Thrive Excel The Consistent Pursuit of Excellence

1 Create

Accept the reality of sport and life Embrace Failure Mind Games Your Mind is Your Mission Control Peak Performance The Psychological Process Self-Awareness Self-Regulation Gaining a Cycling Mind Discovering the champion within Conduct Your Performance Check-Up Making Change Create

2 Train

Train Your Mind Build an elite mindset 1. Motivated 2. Open to Challenge 3. Persistent 4. Disciplined Execute Your Mission Step 1: Set your Mission Step 2: Create Your Road Map Step 3: Launch your Mission Adapt Step 4: Mission Accomplished Winning Habits Create a weekly blueprint Debrief Balance Enlist a Support Team Get Started Train Start on Your Route to Success Reflect Act Challenge

3 Control

Stay Calm and Composed Performance Anxiety Control Your Mind Do The Groundwork Acceptance Non-judgemental awareness Separate Fact from Fiction Reset Step 1 – Look Out for Warning Signs Step 2 – Take Control and Reset Step 3 – Build Tolerance Control Your Body Calm Breathing Sustain Control Take Control Now Control Develop an Elite Mindset Reflect Act Challenge

4 Believe

Confidence Check-Up Building Confidence Self-Esteem Self-Efficacy Trust Strengthen Your Self-Esteem Be the Author of Your Story Accept who you are Stop Looking Sideways Transform your Inner Critic into your Coach Sustain Self-Efficacy Manage Expectations Maximise Preparation Winning Thinking Embrace Feedback Gain Clarity Cultivate Trust 1. Establish the base 2. Act in Critical Moments 3. Stay Composed Compete Confidently Believe Build Belief in Your Ability Reflect Act Challenge

5 Compete

Striving for Peak Performance Self-Regulate Control Adapt Trust Attaining Automaticity PreparE to compete Step 1: Set Your Competition Mission Step 2: Taper Your Thinking Step 3: Keep Mentally Fit Pre-Performance Preparation The Evening Before Competition Check-Up on Arrival Ready to Race RacING A Competition Blueprint The Barrier to Automaticity The Facts on Performance Anxiety Anxiety is Inevitable Anxiety can facilitate your performance Anxiety is easier to manage if you take control early Avoidance will only increase your anxiety You can develop a tolerance for anxiety It is never too late to regain control Race Reset Stay Alert Take Control Act compete Attain Peak Performance

6 Recover

Psychological Recovery Steps to RecoverY Step 1: Debrief Conduct Your Race Debrief Conduct Your Well-being Check-Up Step 3: Reset Rumination Self-doubt Anxiety Shift of Focus Step 4: Relax Breathe Physical Relaxation Conduct Your Progressive Muscle Relaxation Step 5: Sleep Proactive Sleep Strategies Healthy Sleep Habits Rapid Psychological Recovery Debrief Check-up Reset Relax Switch off Prepare Sleep Recovery Sustain your Optimal Psychological State Reflect Act Challenge

7 Thrive

A Fit Mind Keep Your Mind Fit Have purpose in your life Build a Tribe Move Your Body Enjoy Balance Deal with Stress Thrive Under Stress Confront Stress Step 1: Evaluate the pressure Step 2: Respond to pressure Step 3: Perform under pressure Understand Your Mental Health Build Resilience Fight Take charge Break it down Speak Up Change Stick at it! Thrive Keep Your Mind Fit Reflect Act Challenge

8 Excel

Route to Personal Excellence Conduct your lifestyle check-up Create Train Control Believe Compete Recover Thrive Empower the Champion Within Define your Own Success Be Daring Erase the Limits Commit to Action Stop Looking Sideways Stay Strong Pursue Excellence Excel Empower the champion within Reflect Act Challenge

Acknowledgements References About the Author Index Copyright

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