Motivation: Going, Going...

Photo by Sydney Rae on Unsplash

We are nearing the end of a beautiful summer and for some this is the start of the off season while for others, there are still some big races ahead. Regardless. it seems over the past few weeks I have heard from several athletes that this is the time of year they start to struggle with motivation. They are asking if it is burnout? Change of weather? The let down of a busy summer or maybe just that life is too busy and something has to give?

It is hard to really know why sometimes it is hard to be motivated for a workout even when we know it gets us closer to a goal we have.

Don’t despair though, at some point or another even the most dedicated athlete gets on the struggle bus and has a hard time motivating for workouts.

Truly this is a part of training. The best thing to do when this happens is to try and step back and evaluate why you are really struggling. There may be many reasons but hopefully some of our tips and ideas will help you figure out how to stop that bus and tell the driver you want OFF and are ready to find that motivation again!

Engage

It’s easy to be well motivated when you first sign up for an event or when the weather is great. The trick is to keep this focus when life starts to pile it on.

Realistically, you can’t do it all. None of us can! But what we can do is realize when we are starting down that slippery slope of missing more and more workouts and remind ourselves why we are doing this in the first place.

There can be many reasons for working out, but first, and foremost should be that you enjoy it and enjoy the person you are when you consistently work out. If you are working out for health reasons, remind yourself of those reasons. Or if you have signed up for a goal event, take some time to learn more about the event and get excited (and maybe a little bit scared!) all over again.

Trick Yourself

Being honest with yourself about missing workouts and struggling with motivation is the first step. Again, remember you are not alone and even the best of us go through this. There are some simple ways to keep our brains engaged and motivated.

Schedule your workouts: Book your workouts on your calendar just like you would with any meeting or doctor’s appointments. Your workouts, which can help keep your mind and body healthy, matter just as much!

Reward: Are you motivated by the colors on TrainingPeaks or even by stickers on a paper calendar? Several athletes use both for motivation. Try printing a calendar and marking off workouts each day.

Make it Easier: Set up your workout gear the night before and set that alarm clock such that you have to get up. Once up, you might as well get the workout in! If you tend to workout in the evening, consider trying to schedule a couple workouts in the morning. Research shows people who workout in the AM often are more successful.

Treat Yourself

For many of us, the time we do our workouts is some of the only “me time” we may have in a day. No matter the demands of family, coworkers, friends or other things life is throwing at you, give yourself permission to take this time for you. You deserve this!

Instead of rushing through your workout, or worrying about all the other things you need to do, stay present and focused on your workout in the moment. Remind yourself how building your fitness takes time and you are building that fitness one mile or one strength move at a time!  

Often you will find by getting your workout in, you will feel better and can be more efficient in all your other many tasks that need to be done. Taking that “me time” as a treat really can become a necessity.

Accountability

There are a couple things to consider with staying accountable.

Maybe at this time, you really have bitten off more than you can chew. Sometimes athletes tell me that they can work out 6 days a week and want an aggressive schedule. But realistically, it can be too much for an athlete for various reasons. Once we start seeing all the red of missed workouts on TrainingPeaks or have been off track for a while it can start to feel overwhelming and guilt-inducing.

It’s time to talk to coach and hold yourself accountable about what you really can fit in. There is no judgement here, but an appreciation that you are being honest and realistic.

With a less aggressive schedule, suddenly four workouts rather than six workouts is doable, for instance. After a month at this successful schedule, motivation can build and lead to consistency which is crucial in developing an athlete.

If you feel that you do have a doable schedule, then it’s time to use your resources to stay on track. And you have a lot of resources!

• Post in FB CLA Team Chat about your struggle and gain some cheering and motivation.
• Use the FB CLA Team Chat page to see if others have similar workouts or want to join you for a workout.
• Use supportive friends and family to help hold you accountable.
• And Coach is always there. Send coach a message each day you do a workout as an additional check in.
• Participate in the the CLA Team group runs and events!

Take a deep breath and don’t give up! This too will pass and soon you will be zooming right along!