---
title: "How you talk to yourself matters."
date: 2024-05-11
categories: ["Mindset"]
url: https://www.semiprocycling.com/digest/how-you-talk-to-yourself-matters
author: Damian Ruse (SEMIPRO Cycling)
---
# How you talk to yourself matters.

![](https://www.semiprocycling.com/digest/images/1906ea2147d3373ca46e919c.webp)

This study examined the effects of self-talk (ST) on performance, perceived exertion, and muscle activation during high-intensity power clean exercises. The key findings were:

1. **The ST group performed 64% more work (sets, repetitions, and total weight) compared to the control group.**
2. The ST group persisted longer, performing 43% more repetitions after reaching a high level of perceived exertion (RPE 8).
3. The ST group demonstrated lower muscle activation in target muscle groups despite performing more work, suggesting improved movement efficiency.

One simple and short self-talk strategy that you can use during high-intensity training or challenging rides is the "I can, I will" mantra. This short, positive, and motivational phrase can be repeated internally or out loud whenever the cyclist feels fatigued or needs an extra mental boost.

For example:
"I can push through this climb, I will reach the top!"
"I can maintain this pace, I will finish strong!"

This concise self-talk strategy helps reinforce will help you believe in your abilities and commitment to your goals, providing a quick mental cue to help you persist through difficult moments and maintain focus on your performance.

Read study here: [https://journal.iusca.org/inde...](https://journal.iusca.org/index.php/Journal/article/view/255/319)

## On my mind: Finding Gratitude in the Pain

As a cycling coach, I want to share something that might help you when rides get tough.

When you're deep into a grueling workout and suffering, think back to times when you were injured and couldn't ride. Remember how frustrating it was to be sidelined? In those moments, remind yourself that you'd take any pain and struggle over not being able to ride at all.

Injuries put things into perspective and make us grateful for the ability to do what we love, even when it's challenging. So, when you hit that wall, appreciate that you're out there, pushing yourself and growing as a cyclist. Embrace the discomfort as a sign of your dedication.

This mindset shift can make a big difference in your training and enjoyment of cycling. Keep pedaling, and be grateful for every moment on the bike, even the tough ones!

Damian