THE DIY RACE MANTRA GUIDE Yoga for Runners & Cyclists

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‘Mantra’ means ‘Sound Instrument’ in Sanskrit and is a word or phrase repeated audibly or silently to evoke a feeling.

Mantras are widely used by endurance athletes to:

1) Motivate a flagging body

2) Silence mental gremlins that undermine confidence (‘you haven’t trained enough, you won’t make it..’)

3) Stay mentally sharp during long distance cycling and running events.

3) Calm an over anxious mind, perhaps pre-competition.

Mantras are always PERSONAL, PRESENT TENSE, POSITIVE AND ACTIVE.

Famous Mantras

‘This is What You Came For’ - Scott Jurek, Ultramarathon Champion

‘Never Ever Give Up’ and ‘Smile’ - Chrissie Wellington, Ironman Champion

‘Cool and Calm’ - Bradley Wiggins, Olympic Champion and Tour de France Winner

HOW TO PICK YOUR MANTRA

1) Pick Your Sport - Running or Cycling.

2) Pick Your Event - ‘Endurance’, ‘Speed’ or ‘Hilly’.

3) What is Your Mantra for? – Motivating? Relaxing? Pace-making?

4) How Long Will it Be? A Single Short, Punchy Word? or Long  ‘Affirmation’ (timed with footfall/cadence or a ‘Cadence Chant’).

RUNNING MANTRAS

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Endurance

Relax and Flow

Feet Fast, Legs Strong, I Can Do This All Day Long

The Body Achieves What the Mind Believes

Lift (run taller as you inhale) And Relax (exhale and drop the shoulders).

I Run Fast, I Run Strong, I Can Run All Day Long.

Speed

Run Strong

Fast and Strong

Power

Form first, Speed Will Follow

Sprint

Nellie the Elephant Packed Her Trunk (sing it fast, just try it! Helps to maintain pace)

Feet Fast, Legs Strong, I Can Do This All Day Long

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CYCLING MANTRAS

Endurance

Lean, Mean, Spinning Machine

Rhythmic, Round and Rolling

Just Keep Spinning’ (to the tune of ‘Just Keep Swimming’ Dora in Finding Nemo).

Feet Fast, Legs Strong, I Can Pedal All Day Long.

Commit, Connect, Control

My Breath Powers My Body.

Good, Better, Best, Never Let it Rest.

Speed

I Will Ride This Time (trial In Sub-30 Minutes, repeated)

I Can, And I Am.

Go, Go, Go!’ (attacking)

Steady, Strong, Steady Strong’

I Am An Arrow’ (into headwind)

Hills

Kill the Hill!

Strong and Steady

Shut, Up, Legs (Jens Voigt)

Lexie Williamson, Yoga Sports Coach ™ [email protected] CycleRunYoga


27 September 2014