NicoleAs athletes, our motivation to train will wax and wane in cycles. This is totally normal, and ideally we keep the amplitude of the motivation peaks and valleys small so we are not riding a roller coaster all the time. Unfortunately sometimes we find ourselves in what seems like an abyss of no motivation. The training mojo is gone.
Figuring out the reason for problem is usually the first step to getting to a solution, and there are a lot of things that can cause this to happen. Outside stressors such as extra work and family demands, illness, lots of bad weather days in a row, or perhaps we just haven’t found time to recharge and are simply tired. Sometimes we put a lot of stress on ourselves to see every workout green on our TrainingPeaks calendar, but your coach knows that health (physical and mental) is key to endurance sport success, so they’ll understand a yellow or red day on occasion if it’s needed to get out of the funk.
Here are some tips to help you get out of the training doldrums and find your mojo back!
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Determine if the reason for the funk is in or out of your control
- If they are out of control (family emergency, bad weather), it’s critical to accept them and plan your best response. Perhaps you just need a day or two off to regroup, or just put in shorter workouts for a week or two. If you find it’s in your control (such as needing to sign up for a race), map out your goals and take action to get back on track.
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Check your eating and sleeping patterns
- General fatigue from lack of sleep or not eating enough high-quality foods can impact how you feel and your motivation to train.
- Take a day off of training to regroup, go grocery shopping, or maybe order pre-made meals from FITzee foods.
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Make sure you are registered for an event.
- Even if it’s just a local fun run, having something on the calendar can give you something to look forward to. Studies show that a lot of the enjoyment we get from an event is actually the anticipation of that event – remember all the excitement looking forward to a weekend get-away or vacation? Get a race on your calendar so you have something to work towards.
- It also gives you purpose for your training. You’re less likely to hit the pool if you don’t have that upcoming tri or swim race on your calendar!
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Visit the event website
- Review the schedule of events, the course, or event photos. Usually there are pictures of happy athletes on event websites, so take their smile and make it yours! A will help you remember why you are training, and also help ensure what you are doing is getting you ready for your A-race.
- Maybe start working on your race plan (find a template on my Resources Page).
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Read race reports about your upcoming race
- These can be yours if you’ve done the race before so you have a new set of goals, or those of others who have done the race. This information is also quite valuable as you prepare your race plan.
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Change it up!
- Skip the structure of a planned workout and just go run or ride. Ride your mountain bike instead of the TT bike. Get out and have fun to remember why you like to swim, bike, and/or run!
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Talk to your coach
- If you’re working with a coach, make sure you’re giving them feedback in your workout comments when workouts are tough or motivation seems lacking, and any possible reasons why. We all have one-off days or weeks, but if it becomes a trend, your coach is there to help you through, so let them know!
This is certainly not a comprehensive list, but should get you started.
In the comments below, share how you respond when your mojo wanes.
Nicole
