The Psychology of Bike Racing — Part 3 of 3
This series of articles was inspired by a few conversations I had with women who are relatively new to racing as well as a conversation in SheRace; SheRace is a closed Facebook group dedicated to encouraging more women into racing.
This article is the third and final part of The Psychology of Bike Racing series.
Part 1 explored how pressure, attention, and physiological arousal can interfere with performance.
Part 2 focused on preparation and reducing uncertainty before and during events.
This final article turns to mindset in bike racing, not as positive thinking or motivation, but as the way attention, beliefs, and internal dialogue shape how we respond under pressure.
What Do We Mean by “Mindset”?
Mindset refers to the attitudes and beliefs we hold about ourselves and our ability to cope with challenge.
Much of the popular understanding of mindset comes from the work of Carol Dweck, who described the difference between fixed and growth mindsets.
A fixed mindset is when we believe our abilities are fixed and unchangeable. When operating from this position, we are more likely to limit ourselves to activities we already feel competent in and to avoid situations that involve challenge, uncertainty, or the possibility of failure.
This can show up as:
preferring familiar events, roles, or tasks where outcomes feel predictable
avoiding challenges that might expose perceived limitations
interpreting difficulty as evidence of not being “good enough”
becoming preoccupied with how performance will be judged by others
experiencing heightened anxiety when effort increases or mistakes occur
In contrast, a growth mindset reflects the understanding that abilities can develop over time through learning, practice, and experience. From this perspective, challenge is not a threat to identity but part of the process of improvement.
This orientation is more likely to involve:
approaching new or difficult situations with curiosity rather than avoidance
viewing mistakes or setbacks as information rather than failure
staying engaged with effort even when outcomes are uncertain
allowing performance to fluctuate without excessive self-criticism
maintaining flexibility in how success and progress are defined
Understanding our own mindset, and recognising that it can shift, can shift how we approach and cope with challenge. When we loosen rigid beliefs about ability, we create more flexibility in how we respond under pressure, allowing us to engage with situations from a steadier and more adaptive perspective.
How Mindset Affects Performance
Mindset influences performance primarily through its impact on emotional and physiological responses under pressure.
When we approach an event with beliefs that emphasise threat, inadequacy, or comparison, those beliefs tend to evoke emotional responses such as anxiety, self-doubt, or apprehension. These emotional states, in turn, shape physiological responses — including increased heart rate, disrupted breathing, muscle tension, and changes in concentration.
As physiological arousal increases, attention often narrows. This can make it harder to regulate pacing, process information from the environment, and adapt to the demands of the event… even when physical preparation is adequate.
For example, arriving at an event preoccupied with the calibre of other competitors can pull attention away from effort regulation, positioning, and decision-making. I remember the first time I raced an A-grade time trial. Seeing the start list triggered thoughts like “I’m out of my depth.” While it was unlikely I would beat those riders, focusing on comparison rather than my own process was not going to support my performance.
Shifting attention back to controllable elements, such as pacing, breathing, and execution, created a different internal state. Rather than attempting to eliminate nerves, the focus became using available information and effort more effectively.
In this way, mindset does not directly determine outcomes. It shapes the internal conditions under which performance occurs, influencing how emotional and physiological responses are regulated and where attention is held as pressure increases.
When Mindset and Physiology Interact
Under pressure, thoughts and physiology interact quickly.
Elevated heart rate, shallow breathing, muscle tension, disrupted appetite, and difficulty completing a warm-up are not signs of weakness. These physiological responses are not signs of weakness. They signal that the nervous system is responding to the personal meaning or perceived demands of the situation. Learning to work with arousal, rather than against it, becomes essential for performance.
In these moments, mindset is less about “thinking positively” and more about:
where attention is directed
whether the body is supported to settle
how internal dialogue influences effort, pacing, and persistence
Shifting Attention Under Pressure
A helpful way to understand attention comes from a simple riding analogy.
When approaching a pothole, focusing on the obstacle itself increases the likelihood of riding straight into it. Focusing instead on the safe line around it allows movement to continue smoothly.
Shifting attention away from unhelpful thoughts during performance works in a similar way… but it’s harder, and it takes practice.
When threat responses are active, attention naturally narrows. Learning to redirect it toward what supports the task at hand takes repetition and patience.
Noticing Your Internal Dialogue
One useful step is learning to notice the patterns of self-talk that show up:
during training
in the lead-up to events
at key moments under pressure
Questions that can help include:
How do I currently talk to myself about my ability?
Am I responding as a harsh critic or a steady coach?
What thoughts tend to show up when effort increases?
Writing these thoughts down, either retrospectively or through reflective journalling, can help bring them into awareness.
Reframing Unhelpful Throughts
Reframing involves deliberately shifting how a situation is interpreted so that attention is directed toward what is workable, rather than what feels threatening or discouraging. It does not involve denying discomfort or pretending that effort is easy. Instead, reframing supports persistence by changing the context in which sensations and challenges are understood.
Helpful internal dialogue isn’t about unrealistic reassurance or pretending that effort feels good. It’s about using language that supports persistence, effort, and workable decision-making under pressure.
Below are examples of how unhelpful, threat-based thoughts can be reframed into more helpful, task-focused language.
Unhelpful thought → Reframed thought
“This hurts.”
→ “This is uncomfortable, but the effort is temporary and manageable.”“I don’t like this.”
→ “This is challenging, and I can stay with it for now.”“When is this over?”
→ “Each pedal stroke is moving me closer to the next marker.”“I’m being dropped.”
→ “If I keep working at this, I’m building the capacity to stay with moves like this.”“I can’t keep going.”
→ “I can choose to ease slightly and continue rather than stop altogether.”
Goal-Setting as an Anchor
Goal-setting can support mindset when goals are realistic and process-focused.
Using SMART goals (Specific, Measurable, Achievable, Realistic, Time-limited) helps ensure internal dialogue stays grounded.
For example:
“Get fitter” is vague and unhelpful.
“Finish the season able to complete this course in this grade without being dropped” is specific and orienting.
Goals would ideally reflect current ability while allowing room for development — not setting standards the system experiences as threatening. Carefully chosen stretch goals can support improvement by encouraging experimentation and effort beyond familiar limits, provided they are held lightly and supported by realistic preparation and recovery.
Bringing It All Together
Mindset is not a fixed trait, and it’s not something to “master”. It’s a dynamic process shaped by attention, beliefs, physiology, and context.
Developing a more supportive mindset involves:
noticing unhelpful patterns
practising attention shifts
supporting the nervous system
using language that sustains effort rather than increasing threat
Like physical skills, these capacities develop over time through repetition and experience.
Next Steps and Support
If you’d like to explore how the ideas in this series apply to your own performance or high-pressure contexts, you’re welcome to get in touch via my website. This work can be adapted beyond cycling to a range of sporting, professional, and performance settings.
