 Enjoy life to the full ◦ With greater strength ◦ With better health ◦ With more activity Excellence is inside you.

 What has inspired YOU to train?  The inevitable question is WHY? ◦ Challenge yourself? ◦ Physically and mentally? ◦ Discomfort vs rewards? ◦ Overcome obstacles? ◦ Escape from day to day? ◦ Expression of “life’s goodness” ( Running through the wall, Neal Jamison )  If we can understand the HOW and HOW-NOT to.. ◦ Experience is better, more fulfilling ◦ Less injuries or injury free ◦ Better health, quality of life ◦ More energy, because of training ◦ Friends and new friends, camaraderie ◦ Body composition, weight loss also Positive thoughts have positive effects

 What has inspired YOU to train?  Neurobiological reactions and rewards ◦ Endorphins (natural opiates activated through exercise) ◦ Dopamine (neurotransmitter in the brain triggers reward pathways) ◦ These can overcome almost any inertia. ◦ Training becomes the reward to look forward to.  Goal oriented training ◦ Goal(s), short term, season goal ◦ Purpose and direction (structure, progress) ◦ Laws of training science (specific, progressive, recover, pleasure/reward) ◦ Measurable – HR/pace, distance swum/run/ridden/walked, power vs speed Positive thoughts have positive effects

 What has inspired YOU to train?  Your Self Confidence - a simple tool ◦ Competence, self actualization, seeing improvements ◦ Recognition by others ◦ I can do anything for 3 minutes LONGER  Intrinsic and Extrinsic motivation ◦ Intrinsic: Stick with the program, increase in ability, explore your own limits ◦ Extrinsic: Attention, praise, applause, race results, high- five, recognition,  Routine ◦ Rhythmic training, same time same day, group training  Balance ◦ All of time’s competitors: sleep, eat/drink, work, family, friends, training, racing Positive thoughts have positive effects

 What has inspired YOU to train?  Mental peace  Stretch yourself  Don’t break yourself  Positive goal setting  Suitable training plans  Remove anxiety  Promote friendliness Positive thoughts have positive effects

 What has inspired YOU to train?  Recharging self confidence ◦ Observe and learn ◦ Listen and learn ◦ You can do it ! (the voice inside) ◦ Past experiences (GOOD ONES) ◦ If she/he/they can do it….. SO CAN I ◦ Focus ◦ Stay in the present ◦ Daily goals ◦ Who cares what THEY think! ◦ Luck !!!! What luck? ◦ Rewards…. Enjoy training and then….. ◦ Groups – if they are riding, I had better go too… Positive thoughts have positive effects

 What has inspired YOU to train?  Setbacks ◦ Injuries, reduced training performance, racing badly ◦ Bounce back, treat injuries quickly, stick with your training plan ◦ You will get better, stronger, faster in time. ◦ It’s about being RIGHT on the NIGHT Positive thoughts have positive effects

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