Supercross season kicks off tomorrow and some rookies are probably feeling it right now. The same nerves show up at any race you care about: new class, first gate drop of the year, faster group, more people watching, bigger expectations.
Telling yourself to “just relax” won't cut it. Here are some suggestions I've used with athletes and maybe they will work for you when you line up. But you have to plan before that.
First, ask yourself these things and keep the answers specifc:
When does your anxiety spike? Night before / morning / track walk / staging / gate? You just want to be aware so it doesn't sneak up on you and you know when to expect to have to do the next steps.
Do you have a consistent anchor routine? If not, you should. Figure it out, with exact steps in an exact order. This is the habit that will tell your brain that this is all routine. Here's an example:
Helmet on → 4 slow breaths → eyes on 2 reference points → one cue word → roll to gate.
It doesn’t have to revolve around breathing but it is one of the most effective ways. It also doesn't have to be at the gate, it depends on when it normally hits you. It can be a warm-up order, music, a checklist, anything. Just do it exactly the same every time, even at practice. Remember, you are building a routine so your mind feels like it's all normal.
What’s your Plan B when it starts spiraling? This is one thing you do every time you start going down the hole. Something you can do in 10–30 seconds. I used to get so sick at the first race of every season when I raced bicycles. I mean have to sneak off and have the dry heaves. What finally worked was I would ride off away from the start area and literally yell, "fuck!" to snap myself out of it for just long enough to: inhale big and say "right here," then exhale longer than I inhaled and say, "right now." I did this twice.Yes, like the Jesus Jones song. Then that song would play in my mind and I'd roll back to the start area. I still do it when I get nervous about anything. Maybe that song sucks, but I still like it.
If it helps, think about these steps in these buckets. Again, it depends on when the nerves hit you. But your anchor routine and plan B should consider things like this:
Body (warm-up, breathing, fuel, caffeine timing)
Mind (attention control, self-talk, reframes)
Plan (checklist, timing, who you talk to / avoid)
If you have a question about your routines, I can try to offer some suggestions. And man, here's to an injury-free A1.
I've tried many things over the years, I'm also neurodivegent so working in a way to trick my ADHD into helping me vs hurting me is critical. Getting extremely hyped up as always caused me more problems then helped.
Back during road racing I used to repeat the Litany Against Fear from Dune to act as a sort of mental switch. Or the passage about "The Engine" from Armor by John Steakley.
Nowadays, I just focus inward a bit to feel nothing at all if Im feeling extremely nervous at a big race, similar to Michele Mouton. Local races I just treat as extended practice sessions which takes a good amount of edge off.
And extreme plan b Ive learned works for me is a system shock. Like pouring an ice cold water down your shirt to snap you out of the mind set, learned it from my psychiatrist, it works wonders.
My biggest issue is growing anxiety while racing, it gets worse every lap.
What really helps is remembering I'm racing a 30 year old vet class at a local series and not one person including your family or friends have any idea what class or race you're even racing and you can just tell them you won and they wont know where to even find the results.
😂😂😂 So much truth!
Confidence comes with lots of practice. Show up prepared and there is not as much to worry about.
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1967 or 1968, deep in the basement of my sister’s house, lights are dim and the room waifs with marijuana. Music is low and the smoke is warm. A few eras correct “hippies” are in attendance and they are sharing talk of Buddhism. Interesting as I have always been a listener as one never knows what one might learn. Into the conversation a chant is introduced. Nam Myoho Renge Kyo Intriguing to say the least. I ask what and how would one use this. The answer was; visualize what you want to achieve and repeat the chant quietly to yourself. OK I am game! I had already experienced my first MX race and was helplessly hooked. I truly wanted to win…..
Next race, riding my AT1 Yamaha 125, on the line I visualized myself going into the first corner 1st! Yes! It does work. I have used this technique all these years. I would say when I am serious the success was about 70% or better.
In 1975 while racing in Germany, 10 race days, 20 starts, the success was over 80%! Overall (North and South ADAC JR Pokal) I finished 2nd behind riders who had sponsored rides. One who rode (North) for Kramer Maico and both classes (South) one who rode Hans Maisch year old works bike and both classes. I rode only one class.
All this did was focus the mind on the goal. No magic, just focus. I still use it today. However, at 74 I am not that driven and gladly accept finishing in one piece and loading up and going home😊
Another technique I used was pure visualization. I would look at pictures in the magazines, and then day dream seeing myself as that rider. These images were then stored in the subconscious and surely materialized when needed. One more was after walking the track the evening prior to the race, I would ride the track in my mind until I fell fast asleep.
The body performs best when it is allowed to remember what the mind has already lived😊
I raced twice last yr 1st time in 26 yrs I think. I skipped practice well I actually thought the rain would cancel it. So I got there a little late , never looked at the track . Threw my gear on on rolled up. Not nervous at all I wish I would’ve been to get me alert at least. Janky starter he points at 1 guy then drops the gate , left side wasn’t ready. Dead last 2 straight ways behind. Let it Hang out then caught them had some fun setting them up & passing them. 1 moto I had to work a little to pass 3 riders. The wild fire smoke got me & I slowed way down to cruise it in. 3 riders passed me but I didn’t care . I was just getting ride time in . Racing is a lot more fun than just riding. 2nd race was a big 1 with 4 states & Canadians. I missed Fri practice I needed that to learn this tacky sand. 3 lap vet practice then line up exhausted. With last gate pick , no gate prep or holeshot device locked. I still got 12th of 25 on the start with the hyper 12+ 125 kids. I worked up to 9th then buried the bike in swamp sand in the back . Then again same couldn’t get the bike started . Then crashed again. Super Fun & intense on the start the rt into a tight left . We where banging a few times .
You can't quiet it down.. it's doing its job.. trying to protect your life and limbs... not your brains fault you doing dangerous stuff... oh wait.... LOLL
bourbon works wonders
Anxiety is usually there for a reason
I had to fix most of my other life problems first before feeling confident to compete in one of the hardest, most dangerous sports
Confidence can’t be bought
Just think about the reward.
A couple things have really helped me over the last couple years, maybe they’ll be beneficial to others as well along with the other suggestions in this thread.
1. Preparation. If I’ve prepped my bike correctly, practiced, and taken care of my body then at that point the only thing that I’ve got to worry about is the choices I make during a race. Whatever anyone else does or has done is their business, if I’m confident in my prep then that helps alleviate the nerves.
2. Understand that the nerves are going to happen and accept that they are a good thing. It’s your body’s way of preparing for what it knows will be a high intensity and high stakes activity, an elevated heart rate and things like that are its way of properly preparing. Don’t try to fight it, accept it and embrace it as a positive. At the end of the day a single race may not really be that high stakes, but it is to us at the time and that’s what matters.
3. This was touched on already but the routine thing is absolutely critical for me. I race hillclimbs as well as moto and when it’s time for me to take my run I have a very specific set of steps that I take prior to taking off. I notice that most of the top guys have their own variation of this but important part is consistency, once that last step is completed your brain understands that it’s go time.
All great points and stories! And to be clear: being nervous is good, it does get your body/mind ready but what I am trying to help with is actual pre-competition anxiety. This is a different world than the pre-race jitters, it's absolutely disruptive to performance. Being nervous says this event is important/dangerous/counts etc. I'm amazed at how fast this forum responds it's like everyone is on it all the time lol. Pretty cool.
I used to dabble into using psycodelics but later learned that I can get passed the pre-race gitters by talkin some deap breaths in the porta out house bout 20 min before my motor
Obviously you’re free to downvote and seethe..
Anxiety has a lot to do with perception of value or worth and the future. If enough of your value center is founded on things related to performance, you will have performance anxiety. This applies to relationships, work, all that.
For me, once I realized that true identity comes from relation to the unchanging God of the Bible, I never experienced anxiety, nerves again. At least not in a way that leads to any impact.
I used to treat my first race as practice. I tried to lie to myself and say these are all my buddies and we are just practicing LoL. It helped me stay calmer.
TLDR
Smoke bowl. Dump clutch.
I don't say the nam quote, but this is exactly what i do. Tell myself im going to win, visualize myself doing the things i need to do, and continually see myself executing the first turn. Before im on the gate, im doing what JM said. Embracing the high heart rate, and often giving it a reason to be there by jogging in place. Being able to do this is accomplished by physical training and prep like ge mentioned. Prior to that point, im talkative. Even with those i know will ge my main competition, or someone new ive never met. Met a few good buddies doing this. Some who I respect and some id rather mind F in some way (by either down playing my plans or ambitions or talking about sketchy parts of the track.) The mind is powerful.
If it’s been a long gap between races, a year or more, I always tell myself to just let the line go, and I’ll see if I can catch anyone. When my line is ready to go, I’ll decide to see if I can get a good jump, but back off and stick with the let everyone go plan. When the race starts, I’m feeling no pressure and I usually get a pretty decent jump, and before I know it I’m setting up for the first turn with the pack, usually near the front.
Even though I know I’m bullshtting myself, it takes the pressure off and I can relax and enjoy the ride
Pit Row
Just remember it's all for fun. That's why we ride.
Lots of repetition was the only thing that ever helped me. When I was racing 15-20 times a year, it was no big deal; just a routine. I try to get in that mindset when I race now, but it's hard.
For some reason my mind turns off in stressful situations and I hyper focus on the task. Its a gift and a curse.
Nothing to get nervous about when you win every race, but yeah i used to get jittery in my 85 days haha. To each their own.
I think about something else. Scoring tower needs a new roof? Water truck needs work? When the gate drops, I just ride.
I run the same routine on race day morning, right up until the green flag waves (GNCC). I've been following my routine for years. Don't even have to think about it.
I don't really get anxious, and maybe the routine is why. I did have a race where I borrowed a bike and that bike was completely alien to me....had only about an hour on it. I had such a bad time with anxiety my buddy who was videoing the start from behind caught me visibly shaking from 20ft away. It was awful. Once I got off the line it all went away. Once I get going, everything else goes away.
I won my first race with a hangover and 4 hours sleep. I went to the line fresh out of fucks. Who knew?
I used to get nervous on the line but in the last 10 years or so I'm just there for fun there's nothing to be nervous about it's the only time I'm really happy and peaceful is right before the gate drops
I get a good night's rest, because I'm not anxious anymore. But, my issues is my resting heart rate is high when I'm at the gate. Mentally I feel fine, I don't feel nervous, but my heart thinks otherwise. 😕
Zoloft
The race itself is the easy part…its all the jerking off and postering before hand that gets tiresome…
When I was a kid i used to sneak off to the bushes and puke before every race. Now that I'm in my 30s I don't get nervous like that. Just visualize the track, passes, and whichever rider I've set as a target to beat. Took 20 years and blowing it on a few big stages to get there though.
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