Bytagand the publication "Pushing your limits on a bike: the Sherpa method"
Endless sessions on the home trainer, or long bike or run outings are a challenge that is as much physical as mental. Very often, it is not even the intensity that slows us down, but… the duration. Boredom, weariness or discouragement invite themselves in route and nibble away at our motivation. How then can we tame prolonged effort without suffering it? By taking inspiration from the Sherpas, these Himalayan guides who accompany mountaineers to the highest peaks in the world, we can transform our long outings into a controlled adventure, where boredom disappears and each kilometer becomes a victory.
By Jeff Tatard – Photos: depositphotos.com / DR
1. Think big, but move small
A Sherpa never says to a tired climber: " 2000 meters left "He prefers to set intermediate stages: " Let's reach that rock, and then we'll see. "It is exactly this approach that allows us to push our limits without being overwhelmed by the scale of the challenge.
In practice :
• Break your ride into 10-20km segments or 30-minute increments.
• Set concrete interim goals : " Up to this village "," up to this rise "," until the next refreshment break ».
• Associate each portion with an intention : cadence, breathing, fluidity of pedaling.
So you move forward without thinking about the whole journey, but by chaining together small successes that keep your motivation intact.
2. Enter the Flow state
The mountaineer who constantly looks at the summit becomes discouraged. On the other hand, the one who is absorbed by each step, each hold, enters a state where the effort becomes almost natural. This is the Flow, this state of total concentration described by the psychologist Mihaly Csikszentmihalyi.
On the bike, coach Jose Lopez, who we interviewed to write this article, tells us thatIt is achieved by finding a perfect balance between effort and pleasure.. For that :
• Adjust your intensity so that it is stimulating but sustainable.
• Focus on the movement, on the feeling of the wheels sliding, on your breathing.
• Incorporate positive distractions : a podcast, a motivating playlist, a mental game (“ How many turns before the summit? ").
The goal is to immerse yourself completely in your outing, to the point of forgetting the passing of time.
3. Beat boredom with mental strategies
Coach Lopez explains that ultra-endurance cyclists use techniques to distract their minds from fatigue and monotony. Here are the three most effective approaches, he says:
• Cognitive dissociation : divert your attention by mentally recounting your outing as if you were making a reporttage. Imagine you are in a big race and comment on your progress.
• The positive association : transform each element of the landscape into a mental landmark. A difficult climb? Imagine that it recharges your energy. A headwind? Take it as an ally to work on your power.
• Active meditation : focus only on your breathing, on the sound of the tires, on the feeling of the muscles moving. This approach eliminates anxiety and promotes mental endurance.
4. Become your own Sherpa
According to 3bikes A good guide anticipates difficulties and constantly adjusts his approach. Do the same with yourself:
• Regular checkpoints : Assess your condition every 30 minutes. Are you hungry? Cold? Do you need to adjust your position?
• Personal Mantra : find a motivating phrase to repeat to yourself when your energy levels drop (“ Every pedal stroke brings me closer to the summit ").
• Mini-rewards : allow yourself a sip of sugary drink, an energy bar or a change of pace after a sustained effort.
By adopting this posture, you take control of your exit instead of undergoing it.
5. Mental training, the key to progress
A Sherpa does not become an expert overnight. He becomes more experienced over time, learning to manage altitude, fatigue and the unexpected. For you, it is the same: mental endurance is built gradually.
• Increase your outings by 10-15% each week to accustom your brain to prolonged effort.
• Revisit your previous victories : " I already lasted 4 hours, today 4h30, it's possible ».
• Take the drama out of fatigue : it's normal, but it doesn't define your output. See it as a signal to listen to, not as an insurmountable obstacle.
6. Take care in formulating your thoughts
It's a seemingly insignificant detail, but it makes a huge difference to the mind. The brain does not process negative statements in the same way as it does an affirmative command. Saying " I don't want to give up " is to unconsciously send the message " to abandon ».
Our friend Baptiste Chassagne, second in the UTMB in 2024 and who also loves cycling, explains it well: he trains this mechanism outside of competition so that it becomes natural in racing. At every moment, he reformulates his thoughts positively.
Concrete examples on a bike:
« I don't want to slow down "→" I keep a good pace »
« I must not tense up "→" I relax my shoulders »
« I don't want to crack "→" I keep my pace »
This daily work on inner language prevents self-sabotage of one's mind in the middle of an outing. The effort becomes a controlled progression rather than a fight against oneself.
Conclusion: the long outing, an inner journey
By applying these strategies, you are being made a promise about 3bikes, that a long outing will never again become a constraint but a journey, a mastered challenge where boredom disappears in favor of progression and discovery.
Whether on a legendary pass or an endless plain, adopt the Sherpa posture: move forward step by step, stay in the moment, adapt to the terrain and transform each pedal stroke into a new step towards your personal summit.
Bytagand the publication "Pushing your limits on a bike: the Sherpa method"
