Coping with stress as a cyclist
“Some physical tension is essential when you perform: it keeps you focused, shields you from distractions, and primes you to compete. But too much tension can tank your performance—your thinking fogs, even simple skills fall apart, and tactical mistakes creep in. This blog shows you how to cope with stress so you can perform at your best.”
What is stress & where does it come from?
“Physical tension can be a good thing—it primes you for action. Evolution wired us this way: in threat, blood is shunted to the muscles we need for immediate survival and we shift into a fight-or-flight state. Hormones surge—most famously cortisol—so we decide faster and our senses sharpen, though less blood reaches the gut, which can cause stomach discomfort.
You also need some of this arousal to perform: to stay focused, make sound decisions under pressure, and filter out distractions. But push it too far and tension backfires—athletes choke.”
Choking under pressure
“Choking means underperforming under pressure—usually because your body is carrying too much tension.
A classic example is Matthew Emmons at the 2004 Athens Olympics. Heading into his final rifle shot with a commanding lead, he needed only a solid hit to win gold. He nailed the bull’s-eye—on the wrong target—and slipped out of the medals. Four years later, history repeated itself: with another big lead in 2008, Emmons accidentally fired before aiming on his final attempt. Once again, no gold.”
Top 3 tips to release tension under pressure
Good news: there are proven ways to lower your tension during performance so you don’t choke when it matters. In other words, you can learn to regulate your arousal. Here are three practical tips to help you stay ice-cool under pressure.
Recognise and acknowledge
Noticing and naming tension is step one. As soon as you feel it build, jot down the thoughts, feelings, emotions, and sensations you’re experiencing. Keep a small notebook and write them down.
Process focused goals
Another effective way to lower physical and mental tension is to set process goals. Instead of fixating on winning, focus on what it takes to win—for instance, dial in your technique and sharpen your tactics.
Focus & concentration
The graphic below shows the attention circles. When you perform, your goal is to stay in Circle 1: task focus—What is my job right now?
Circle 2 covers immediate distractions (mood, crowd, referee, teammates).
Circle 3 is comparing reality to how it should be (‘If only I’d gone to bed earlier…’).
Circle 4 you fixate on outcomes/results and lose focus.
Circle 5 spins on the consequences of those outcomes.
Circle 6 is the ‘why on earth am I even here?’ loop.
Keep returning your attention to Circle 1—task focus: what do I need to do right now? That’s how you manage tension under pressure.
Want to become stronger mentally?
Want to discover how strong your mindset is & how you can grow? Do a Mindset Scan & schedule a free mental check in through this link.
