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Motivate Yourself!
Why is it that those of us who are out of school, and on our own to train can sometimes motivate ourselves to find the time to train and maintain a training schedule, and other times not?
At some points in our lives we are in the exercise habit and other times not. How can we
consistently make training part of our schedule? These questions were posed to me recently by a rowing enthusiast.
Paul actually brought up some of these questions in our last session. He had hit the doldrums of summer training. He thought there was no use talking to me if he wasn’t training. Motivating yourself is
what in philosophy is known as an "infinite regress." What if you have to motivate yourself to motivate yourself,
etc? Fortunately we are not alone on this planet and another person can help you
with that.
My first thought in talking with Paul, was to
suggest that we take a look at how elite rowers motivate themselves to train.
Paul is an elite sculler, himself, so we don't have to look far.
“Put aside the fact that elite scullers may have time to train, and just look at what motivates them. Money? No. Love of their sport, maybe?”
Paul adds with a smile, “Feeling good about being good at what they are doing? Pure enjoyment, exhilaration? Being on a team? Gaining position and power and influence? Being admired and appreciated by others?”
“Perhaps, but is this enough to get you out on the water regularly?”
I know Paul has people to row with, and can make a point to arrange his training sessions with other rowers. I know he has coaching available.
Coaching is important for motivation - even once a month, even if you have to travel for it or pay for it. A good coach can give you specific technical points to work on, remind you of familiar drills, and suggest a workout plan. I know people who have gotten very good coaching in phone conversations.
“Think over what you have to sacrifice to have the time to train. A movie, dinner with friends, late night TV, time with your family?” I suggest.
“Mainly work. It’s impossible to keep up,” he sighs.
“You may decide that rowing isn’t for you, and become comfortable with not motivating yourself,” I offer.
But there is a glint in Paul’s eyes. I know this won’t work for him, so, I say, “As you row. you become more skillful at rowing, and more fit. The boat moves faster and better. The actual satisfaction of rowing increases. Some rowers get addicted, rowing themselves into a state of reverie that they can duplicate no where else in their life.”
There comes a time when, of course, this isn't true. We don't get fasted, we
slow down.
Paul isn't thinking about that time. He nods knowingly.
I ask him if he would like to learn a small motivational tool. He is curious.
This tool can help those of us who aren't getting faster as well as those who
are:
Visualization for
Motivation
“Remember the last time you were heading down to the
boathouse to row. Now back up and remember the moment just before you decided to
do that. See yourself there making that decision. Float down inside yourself and
see what you saw then, hear what you heard then and feel what you felt then.
See what you saw then as if you were there looking at the scene through your own eyes: notice the colors of things, the light, the shapes. Notice whether the picture is in 3 dimensions; whether there is a frame around it or is “wrap around.” Hear what you heard then
- the sounds far away and close up, high pitched and low pitched, loud and soft. Feel what you felt then the clothes on the surface of your body; the temperature of the air; the places where your body is supported; the muscular tension in your body
- scan your body from head to toe for the sensation of the points of muscular tension and relaxation. See what you saw on
on your "mental screen." What mental images were you making then? Were they
images of rowing in practice, or in a race, Were they of yourself looking fit and feeling good after the workout? Notice whether this picture is in black and white or color.
Is it brightly or dimly lit? Notice any other features in this picture that attract your attention. Pay attention what you heard
in your head - what were you saying to yourself? Did you hear music or a steady tone? Pay attention to the feeling you had then. Scan your body again this time for your emotional state; it’s probably very subtle, but one of curiosity, perhaps, or a sense of being energized.”
Paul had closed his eyes early on and with each task I
suggested, he nodded when he completed it.
“Now how will you remember that state of motivation that you will want to have the next time you are deciding whether or not to row?” I ask,
“Well, I can sit back down in this chair and remember the last time I made the decision to go rowing and did.”
“Yes, sitting in that chair is important. It is a reminder of the exercise we did. You have ‘associated’ the feeling of motivation with sitting in that chair.”
Those readers who want to try this exercise should make
an audio tape of my instructions to Paul. Listen to it and become familiar with
what you feel like when you are motivated. What kind of mental images to you
make? What kind of things do you say to yourself? Where in your body do you feel
motivation?
Once you get on the water, it is important to make the experience pleasurable.
Why would you want to continue doing something you don't enjoy? For most people,
making a row enjoyable includes doing a few drills as they push off the dock to
wake up the rowing muscles. Rowing is a highly skilled activity. It
requires a dynamic coordination of gross and fine muscles in a narrow range
of movement. Much more narrow than, for example, for cycling or skiing. In
addition, the muscles that must work together are not call upon to do so in any other activity. One small miscalculation and your blade touches the water
- the enjoyment of the run of the boat is spoiled for that stroke. Your motivation to get back on the water diminished that tiny bit. These
bits of disappointment, unpleasantness add up over the duration of a sloppy row.
Rowing becomes toxic. So technique is important. Concentrate on quality rowing until you can
consistently set the boat with each stroke.
Warm up slowly - increasing your application of
power in a natural progression. It is normal for the body to gradually prepare for the energy production that is required for strenuous
effort. Give it time to give you the energy you will need to feel strong and concentrated as you develop speed. Set your own pace. Be sensitive to how you are feeling. You might already know that one day rowing will be invigorating, and another day it will just make you tired. You body needs rest to realize gains.
If you've had a day when it made you tired, maybe the next day should be a rest
day. If rowing becomes a torture that you endure in order to row fast or stay fit, you may find it
more and more difficult to motivate yourself to row. Or, if on the other hand, rowing becomes an escape from problems or responsibilities, soon it will become associated with guilt.
This adds to the difficulties of motivation.
Remember, it is the emotional feeling that you have at the end of the visualization exercise that will get you to the boathouse.
You can perhaps make the feeling of motivation stronger, if you brighten the
mental image that you associate with motivation, or if you make the sounds
that you associate with motivation louder. Adjust the image and the sound until the feeling is as strong as you can make it.
See you on the water!
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