Mindset Exercise: The Self-Talk Audit & Rewrite
This week, you’ll analyze and upgrade your self-talk during training.
Step 1: Identify Your Default Self-Talk
- During your next hard session, pay attention to what you say to yourself when things get tough.
- After the session, write down 3-5 phrases you used.
🔹 Example:
- “This hurts. I can’t hold this pace.”
- “I don’t think I have it today.”
- “I need to slow down.”
Step 2: Rewrite & Upgrade
For each negative phrase, replace it with a stronger, more productive version.
🔹 Example Upgrades:
❌ “I can’t hold this pace.” → ✅ “Lock in and stay smooth.”
❌ “I don’t think I have it today.” → ✅ “Find another gear. One section at a time.”
❌ “I need to slow down.” → ✅ “Control the effort. Breathe and settle.”
Step 3: Implement It in Training
During your next hard workout, actively use your upgraded self-talk.
- Before the session: Write 1-2 go-to mantras on your hand, watch, or bike computer.
- During the session: The moment negative thoughts creep in, swap them immediately with your trained phrases.
🔹 Example in Action:
🔥 Late in a hard run: Instead of “I can’t hold this,” say “You’ve done this before. Stay in it.”
🔥 During fatigue: Instead of “I’m falling apart,” say “Small adjustments. Keep moving.”
Final Thought: Confidence Is Built in the Gaps
Every athlete feels doubt, fatigue, and pressure. The best aren’t immune to it—they just refuse to let it control them.
This week, you’re not just training your body—you’re training your inner voice to give you an edge. Start now. Train the voice in your head before it trains you.
