Wednesday, July 8, 2009
Friday, July 3, 2009
Vanderkitten's Melissa Sanborn: Living the Pro Cyclist's Dream (Part I)
Dr. K.C. Wilder: What are some of the best parts of being a bicycle racer?
Melissa Sanborn: Winning. And, the fitness that I gain. The team tactics make it interesting. The best part of bicycle racing is that it is so competitive. I feel healthy when I do it. Honestly, I don't know how much I really attribute team tactics as one of the best parts of being a bike racer. I know that it is something that I am good at and it gives me a sense of accomplishment when I am at my best.
K.C.: When you say, "competitive", what does that mean?
MS: Challenging. I like the challenge that I can achieve greatness when it sometimes seems improbable. I set a goal to do something, and I don't like falling short. Part of the competition is that it keeps making me stronger. I think that I am competitive with myself. There is some kind of inner competition happening.
K.C.: What's it like living the lifestyle of a bicycle racer?
MS: It's not glamorous. It can be kind of exhausting. Sometimes people like to talk about racing, and training, and sometimes that gets old. People sometimes like to live vicariously through what I do. I feel like I need to work on my patience. My elevator speech. How far do you ride? Do you know Lance? How far is a criterium? It is not very lucrative in women's racing. I get some help with travel, but I am responsible for some of my travel expenses. Winning races, and doing well at some races, you can pay yourself back a little bit. I am pretty laid-back so I try to adapt to the situation that I am in. It is frustrating to talk about bicycle racing all of the time. It's been a good opportunity for me to travel, and to see some neat things and meet some very wonderful people. And, seeing some cool country side. It is like a job. You go to a town, and do your job. You do not do a lot of sight-seeing. It is kind of lonely sometimes. I miss my family. I do feel like I have bonded with some of the girls on the team, so it is nice that I have that to look forward to, and racing together.
K.C.: What keeps you motivated on a daily basis?
M.S.: The life-style would change greatly if I was winning bike races. What keeps me going is that someday I can achieve that. I would like to race on a bigger pro team versus a "young" pro team. That is what keeps me at it. If you are going to ask me why I race. That is probably why I race, because I still think that I can achieve those goals. When I was working in sales I was very goal-oriented. And, being goal oriented has transferred to sport. I feel like I have gotten a late start in cycling. I was 27 years old when I started racing bicycles. Although, I don't think that age has that much to do with it. It is athleticism, will-power, drive, passion. Really it is about the will-power to achieve those dreams. I think that there is a lot of self-sabotage that happens in the sport. I see it in my clients, and I see it in myself sometimes. There are several racers that are good who are still in their 40's. I still think about the 2012, and 2016 Olympics. I mostly take it year by year. Last year was horrible because I was sick. This year, I am healthy, and now I need to just get some results. It is so important in racing not to let your mind wander. And, to take risks.
To be continued...(refer to Part II).
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
Melissa Sanborn: Winning. And, the fitness that I gain. The team tactics make it interesting. The best part of bicycle racing is that it is so competitive. I feel healthy when I do it. Honestly, I don't know how much I really attribute team tactics as one of the best parts of being a bike racer. I know that it is something that I am good at and it gives me a sense of accomplishment when I am at my best.
K.C.: When you say, "competitive", what does that mean?
MS: Challenging. I like the challenge that I can achieve greatness when it sometimes seems improbable. I set a goal to do something, and I don't like falling short. Part of the competition is that it keeps making me stronger. I think that I am competitive with myself. There is some kind of inner competition happening.
K.C.: What's it like living the lifestyle of a bicycle racer?
MS: It's not glamorous. It can be kind of exhausting. Sometimes people like to talk about racing, and training, and sometimes that gets old. People sometimes like to live vicariously through what I do. I feel like I need to work on my patience. My elevator speech. How far do you ride? Do you know Lance? How far is a criterium? It is not very lucrative in women's racing. I get some help with travel, but I am responsible for some of my travel expenses. Winning races, and doing well at some races, you can pay yourself back a little bit. I am pretty laid-back so I try to adapt to the situation that I am in. It is frustrating to talk about bicycle racing all of the time. It's been a good opportunity for me to travel, and to see some neat things and meet some very wonderful people. And, seeing some cool country side. It is like a job. You go to a town, and do your job. You do not do a lot of sight-seeing. It is kind of lonely sometimes. I miss my family. I do feel like I have bonded with some of the girls on the team, so it is nice that I have that to look forward to, and racing together.
K.C.: What keeps you motivated on a daily basis?
M.S.: The life-style would change greatly if I was winning bike races. What keeps me going is that someday I can achieve that. I would like to race on a bigger pro team versus a "young" pro team. That is what keeps me at it. If you are going to ask me why I race. That is probably why I race, because I still think that I can achieve those goals. When I was working in sales I was very goal-oriented. And, being goal oriented has transferred to sport. I feel like I have gotten a late start in cycling. I was 27 years old when I started racing bicycles. Although, I don't think that age has that much to do with it. It is athleticism, will-power, drive, passion. Really it is about the will-power to achieve those dreams. I think that there is a lot of self-sabotage that happens in the sport. I see it in my clients, and I see it in myself sometimes. There are several racers that are good who are still in their 40's. I still think about the 2012, and 2016 Olympics. I mostly take it year by year. Last year was horrible because I was sick. This year, I am healthy, and now I need to just get some results. It is so important in racing not to let your mind wander. And, to take risks.
To be continued...(refer to Part II).
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
Vanderkitten's Melissa Sanborn: Living the Pro Cyclist's Dream (Part II)
K.C. Wilder: In Part I of this interview, you talked about getting past fear of failure in your racing. Can you tell me more about how you get past fear of failure in the middle of a race?
Melissa Sanborn: It helps to get past fear of failure. The doing/doubting in the middle of the race is a sure way to lose. I think that you really have to, as Catherine Marsal says, "take responsibility for your actions."
I am trying to have this tunnel-vision. I am finding that towards the end of racing, sometimes it is not automated. I am trying to get to the point that I am not thinking at the end of the race, but just do.
K.C.: What are doing to help yourself to get to being automatic?
M.S.: Mental training. I dream about it. I day-dream about it while I am riding. I imagine the finish, and practice seeing it. I ask anyone that I can about the course. How do you win a sprint is something that I have asked Petra Rossner. I am not afraid to ask her. Everyone says, just go, don't think about it. I think that you have to feel, rather than think. Maybe I just discovered something there. You have feel the time, as if it is a tiny little lull, or surge. But, there must be some point where everything is right. And, you instinctively know that it is right. Sometimes I will doubt myself, and I am trying to get away from that. You don't want to be silly about it, and make the wrong move.
I should go into Sunday's race knowing that I have the best fitness that I have every had heading into Philly. I haven't been sick this year like past years. My only nervous thought is that I have been going well for three months already that I wonder if I can still go well? And, you can. You can go well all year long. Look at some of the winning racers, they can do it. So if they can do it. I can too. And, I know that there is this whole up and down cycle. Every coach will tell you that you can only peak for a short period. I do believe that you should take your rest days seriously. Race hard, rest hard.
K.C.: Are rest days so important to you?
M.S.: The body can heal. The mind can heal. It is down time. It is like a leg massage on the bike. It is important for the body to regenerate especially after you have been racing. Especially after consecutive hard days, or leading up to a big race. I am always telling my athletes that resting can be more important than the training itself. One or two days easy.
I think back to my successes in big races, and they have all been achieved by just doing. Not looking at who is next to me. Just this tunnel vision. That it is just me. Like I am the only one in this race. Who cares about anyone else. Who cares if they don't like me. I am not there for them. They may even start liking me more after I win bike races. I have tasted victory. I have tasted it before, and I feel that I will taste it again. I am trying to be more consistent. I have ridden a strong season so far. It was disappointing at SouthEast Crit Series. Right now, I am the 5th or 6th best finisher. I want to be on the podium, and not finish 4th or 5th or 6th. Kendra [Wenzel] has always told be that I am quick. She thinks that I am the fastest from A to B. I may not be the most powerful, or most savvy. But, the fastest.
K.C.: What do you believe that means if you can tap into that?
M.S.: If I can somehow tap into that, then I should be winning bike races. When I jump, I tend to open a pretty big lap, pretty quick. If I can take all of the tactics, and energy that I have used in the middle of a race, and apply it to the end of the race, when it is all strung out, then theoretically I should be winning. The team dynamic is really important. If you are a good sprinter, you need a good lead-out. That seems to be true, most of the time. There are some riders who can cherry pick off of other riders. Right now, Tibco has there lead-out down. Colavita are pretty strong. We are a young team, and we haven't mastered our lead-out. It comes down to the last laps of the race, and most of my teammates are learning. They are representing the team by chasing down attacks, but they only have so many matches to burn, and usually they don't have much for the finish. I think a lead-out to help me. The moral support of my teammates is awesome. When it was time for the sprint for Somerville it was all me. Getting 4th in Somerville was a minor success. I wish that could've been on the podium. It may be key to have my teammate do my thinking, and I won't have to think as much. Just do.
Also, going back to practicing the finish, Kendra had suggested practicing on breathing, and relaxation. Relax your shoulders. And, that calms me down. Catherine has suggested that I have some sort of cue or vision that would help me focus. Visualizing myself on podium, perhaps? It is exhausting to remember all of these things. Some people, these things come very naturally. Some women get a lot of respect in the peloton too. There are some women that I have a hard time fighting for a wheel.
I think that I am getting a little more respect.
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
Melissa Sanborn: It helps to get past fear of failure. The doing/doubting in the middle of the race is a sure way to lose. I think that you really have to, as Catherine Marsal says, "take responsibility for your actions."
I am trying to have this tunnel-vision. I am finding that towards the end of racing, sometimes it is not automated. I am trying to get to the point that I am not thinking at the end of the race, but just do.
K.C.: What are doing to help yourself to get to being automatic?
M.S.: Mental training. I dream about it. I day-dream about it while I am riding. I imagine the finish, and practice seeing it. I ask anyone that I can about the course. How do you win a sprint is something that I have asked Petra Rossner. I am not afraid to ask her. Everyone says, just go, don't think about it. I think that you have to feel, rather than think. Maybe I just discovered something there. You have feel the time, as if it is a tiny little lull, or surge. But, there must be some point where everything is right. And, you instinctively know that it is right. Sometimes I will doubt myself, and I am trying to get away from that. You don't want to be silly about it, and make the wrong move.
I should go into Sunday's race knowing that I have the best fitness that I have every had heading into Philly. I haven't been sick this year like past years. My only nervous thought is that I have been going well for three months already that I wonder if I can still go well? And, you can. You can go well all year long. Look at some of the winning racers, they can do it. So if they can do it. I can too. And, I know that there is this whole up and down cycle. Every coach will tell you that you can only peak for a short period. I do believe that you should take your rest days seriously. Race hard, rest hard.
K.C.: Are rest days so important to you?
M.S.: The body can heal. The mind can heal. It is down time. It is like a leg massage on the bike. It is important for the body to regenerate especially after you have been racing. Especially after consecutive hard days, or leading up to a big race. I am always telling my athletes that resting can be more important than the training itself. One or two days easy.
I think back to my successes in big races, and they have all been achieved by just doing. Not looking at who is next to me. Just this tunnel vision. That it is just me. Like I am the only one in this race. Who cares about anyone else. Who cares if they don't like me. I am not there for them. They may even start liking me more after I win bike races. I have tasted victory. I have tasted it before, and I feel that I will taste it again. I am trying to be more consistent. I have ridden a strong season so far. It was disappointing at SouthEast Crit Series. Right now, I am the 5th or 6th best finisher. I want to be on the podium, and not finish 4th or 5th or 6th. Kendra [Wenzel] has always told be that I am quick. She thinks that I am the fastest from A to B. I may not be the most powerful, or most savvy. But, the fastest.
K.C.: What do you believe that means if you can tap into that?
M.S.: If I can somehow tap into that, then I should be winning bike races. When I jump, I tend to open a pretty big lap, pretty quick. If I can take all of the tactics, and energy that I have used in the middle of a race, and apply it to the end of the race, when it is all strung out, then theoretically I should be winning. The team dynamic is really important. If you are a good sprinter, you need a good lead-out. That seems to be true, most of the time. There are some riders who can cherry pick off of other riders. Right now, Tibco has there lead-out down. Colavita are pretty strong. We are a young team, and we haven't mastered our lead-out. It comes down to the last laps of the race, and most of my teammates are learning. They are representing the team by chasing down attacks, but they only have so many matches to burn, and usually they don't have much for the finish. I think a lead-out to help me. The moral support of my teammates is awesome. When it was time for the sprint for Somerville it was all me. Getting 4th in Somerville was a minor success. I wish that could've been on the podium. It may be key to have my teammate do my thinking, and I won't have to think as much. Just do.
Also, going back to practicing the finish, Kendra had suggested practicing on breathing, and relaxation. Relax your shoulders. And, that calms me down. Catherine has suggested that I have some sort of cue or vision that would help me focus. Visualizing myself on podium, perhaps? It is exhausting to remember all of these things. Some people, these things come very naturally. Some women get a lot of respect in the peloton too. There are some women that I have a hard time fighting for a wheel.
I think that I am getting a little more respect.
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
Wednesday, July 1, 2009
Save-the-date, 5k on Sept. 26, 2009
Buckingham Friends School
5K Run/Walk for Peace and 1 mile Fun Run
Benefit for: Joint Environmental Mission
Date: Saturday, September 26, 2009
Time:
7:30am – Registration
8:30am – 1 Mile Fun Run
9:00am – 5K Run/Walk
Post Race – Presentation of Awards
Entry Fees: $25 in advance by Monday, September 21; $10 children < 12
$30 day of race; $10 for children < 12
All children will receive a souvenir t-shirt
5K Run/Walk for Peace and 1 mile Fun Run
Benefit for: Joint Environmental Mission
Date: Saturday, September 26, 2009
Time:
7:30am – Registration
8:30am – 1 Mile Fun Run
9:00am – 5K Run/Walk
Post Race – Presentation of Awards
Entry Fees: $25 in advance by Monday, September 21; $10 children < 12
$30 day of race; $10 for children < 12
All children will receive a souvenir t-shirt
Mental Toughness and Endurance Sports
Every few years, I think that it is in my best interest, as a sport psychologist, to try something new. Well, not just "something", but a new sport or activity that will challenge me on a new level. I find that stumbling over some of the obstacles that my athletes face is paramount to keeping a fresh, and dynamic perspective on mental toughness. The added benefit of this school of thought is that with the free of failure attitude I can try anything new, and I can have lots of fun in the process. I mean, the sport psychology consulting foundation has been laid, so why not continually enhance my own moral and physical courage along the way? And, then, I can re-visit, and experience tangible fears both of the ordinary and extraordinary realm. And, with those experiences, may I strike at the very heart your own sense of moral and physical courage. Let's begin with some known insights.
-Sport is a human-driven physical endeavor that is personal, passionate and involves mental discipline.
-The sport environment will continually present you with a series of challenges, and puzzles.
-Part of the appeal of the sports environment are the superbly diverse variables that illuminate our personal strengths and weaknesses.
Some of the above insights we are keenly aware of, and others are not nearly as transparent, or readily observed. This notion, is in part, what motivates us, and what may be absurdly frustrating to grasp. And, that in a nutshell, is the draw to keep coming back. Simply, if I didn't get it "right" this time, how can I get it "right" next time? Using my personal Duathlon experience, in the last 4 weeks, I have done three Duathlon events. And, each time, I have made a few minor mistakes. Mistakes to be made as a rookie, but perhaps not acceptable as an Elite performer. I have also learned from my mistakes, and wouldn't change any of my recent experiences. Part of our interest to problem-solve, and get it "right" the next time is what others outside of the endurance sport really may see as, dare I say--crazy. And, the intrinsic motivation is the inherent challenge of how solving the puzzle, and making the right choices for performance.
For your next endurance event, let your remarkable mind have the freedom to: fully engage in the experience; feel the passion of your participation; accept that you will learn from your mistakes; and, solve the mystery that enables you to take one step closer to optimal performance.
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
-Sport is a human-driven physical endeavor that is personal, passionate and involves mental discipline.
-The sport environment will continually present you with a series of challenges, and puzzles.
-Part of the appeal of the sports environment are the superbly diverse variables that illuminate our personal strengths and weaknesses.
Some of the above insights we are keenly aware of, and others are not nearly as transparent, or readily observed. This notion, is in part, what motivates us, and what may be absurdly frustrating to grasp. And, that in a nutshell, is the draw to keep coming back. Simply, if I didn't get it "right" this time, how can I get it "right" next time? Using my personal Duathlon experience, in the last 4 weeks, I have done three Duathlon events. And, each time, I have made a few minor mistakes. Mistakes to be made as a rookie, but perhaps not acceptable as an Elite performer. I have also learned from my mistakes, and wouldn't change any of my recent experiences. Part of our interest to problem-solve, and get it "right" the next time is what others outside of the endurance sport really may see as, dare I say--crazy. And, the intrinsic motivation is the inherent challenge of how solving the puzzle, and making the right choices for performance.
For your next endurance event, let your remarkable mind have the freedom to: fully engage in the experience; feel the passion of your participation; accept that you will learn from your mistakes; and, solve the mystery that enables you to take one step closer to optimal performance.
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
The Psychology of Performance
Some of the following quotes, from me, Dr. Kathryn C. Wilder are excerpts from an article in a magazine called ASPECT. ASPECT examines the viewpoints of an eclectic mix of notable people in the search for truth, and is sponsored by Dudnyk Healthcare Group. The interview took place April, 2003.
Dudnyk Healthcare Group (DHG): What is the psychology of excellence?Successful performances in different fields follow a similar pattern. Using sport psychology techniques, I help athletes develop a process, or routine, for performing that enables them to focus on what is happening right now. The athlete who has well-defined goals, and who, during a competition, can focus on the process of performance, rather than on the outcome, will achieve the greatest success.
Dr. Wilder: What drives a world-renowned musician to peak performance also propels a surgeon to excellence. What works to enhance performance in athletics also works in business. World-class performers in almost every field seem to follow a pattern of thinking and behaving that is remarkably consistent. There are several key lessons to be learned from top performers that can be used to help anyone reach his or her toughest goals. Think of them as a formula for success.
DHG: In general, what elements make for successful performance?
Dr. Wilder: It is effective to reflect upon past performances. This can be accomplished in many ways. I tell athletes I work with to embrace, and reflect upon challenges they have encountered in their past. It reminds them that they have overcome obstacles by taking many different paths to achieve their desired outcome. I also counsel athletes to not dwell on their mistakes in the middle of a performance, so they recover from errors by focusing on their next move. They analyze errors later, when doing so can be instructive, not distracting. Successful athletes also learn to block out external distractions during a performance to drive excellence. Finally, I help athletes create a game plan.
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
Dudnyk Healthcare Group (DHG): What is the psychology of excellence?Successful performances in different fields follow a similar pattern. Using sport psychology techniques, I help athletes develop a process, or routine, for performing that enables them to focus on what is happening right now. The athlete who has well-defined goals, and who, during a competition, can focus on the process of performance, rather than on the outcome, will achieve the greatest success.
Dr. Wilder: What drives a world-renowned musician to peak performance also propels a surgeon to excellence. What works to enhance performance in athletics also works in business. World-class performers in almost every field seem to follow a pattern of thinking and behaving that is remarkably consistent. There are several key lessons to be learned from top performers that can be used to help anyone reach his or her toughest goals. Think of them as a formula for success.
DHG: In general, what elements make for successful performance?
Dr. Wilder: It is effective to reflect upon past performances. This can be accomplished in many ways. I tell athletes I work with to embrace, and reflect upon challenges they have encountered in their past. It reminds them that they have overcome obstacles by taking many different paths to achieve their desired outcome. I also counsel athletes to not dwell on their mistakes in the middle of a performance, so they recover from errors by focusing on their next move. They analyze errors later, when doing so can be instructive, not distracting. Successful athletes also learn to block out external distractions during a performance to drive excellence. Finally, I help athletes create a game plan.
http://www.wenzelcoaching.com
Article Source: http://EzineArticles.com/?expert=Kathryn_C._Wilder,_Ph.D.
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