February 21, 2004 – Nestled in the towering rocky mountain peaks of Canmore, Alberta this winter I have experienced the teasing Chinooks winds bringing plus temperature days at random intervals. Such days trick my heart into beating a little faster with the anticipation of hitting the trails and the road in the spring, which is farther away than it feels. However, having been on my cross-country skis since Halloween, and for everyone stuck in the colder parts of Canada, sometimes the “I miss biking outdoors” blues can hit the hardest in February. Winter's chill has been around for quite some time and it's easy become restless while daydreaming about cutting through a warm wind while smelling fresh cut grass on a sunny summer ride. To keep up training motivation through the last couple of weeks of winter, it can be helpful to think and begin to dream about where you want your bike to take you this summer.

Start by dreaming big. My past supervisor, Terry Orlick, Canada's Sport Psychologist guru, has always stressed the importance of having a goal that doesn't set any limits with no “buts” attached. If nothing was to get in your way, and all your limits were stretched what is your highest long-term goal? Always keep your dream goal in mind but also set your most realistic achievable goal for this year. Based on your abilities, past performances, present skill level, potential for improvement, and your current motivation, what can you accomplish this season? Next, build confidence into your goal setting by meditating on why you can achieve these goals. Your “why list” can include anything you've done, accomplished, experienced, improved, learned, planned, prepared for, strengthened, or even heard someone say about you, that supports your capability to achieve your goals. Then make a plan for how to get there. Your plans can include how you will approach races, strategically and mentally, how you will hold your focus during races, as well as through distractions and tough times. While performance goals can excite and motivate us, the most important goal of all is to enjoy the process of getting there. To get the most out of your cycling, be sure to make the commitment to learn from every racing and training experience whether or not you achieve your ultimate performance goal this year.

Just remember, the next time you find yourself faced with any winter training blues, reflect on your goals and be proud that our Canadian climate helps to build determination, creativity in training, and a mental freshness come spring that those soft southerners miss out on.

As well as an elite cyclist, Danelle Kabush is a PhD Candidate at The University of Ottawa.