MOTIVATION TIPS TO HELP THE


MID-SEASON SLUMP By Nicole Detling-Miller One of the most diffi cult consequences


resulting from a long skating season is rebuilding and/or maintaining motiva- tion at the mid-season point. Perhaps the season hasn’t turned out the way you anticipated, an injury has prevented you from training, or it just feels like you have hit a plateau. Motivation is crucial for progress and let’s face it, complacent training can result in stagnation.


Three Biggest Motivation Killers The best way to thoroughly solve an is-


sue is to understand what caused it in the fi rst place. There are three primary killers of motivation. 1. Perfectionism – I encourage ath-


letes who have this need to strive for perfection, to understand they will not get there. In other words, you can come very close, and can make progress, but the ultimate goal should be to become the best you can possibly be. The goal is not perfection. The goal is mastery of yourself, and thus, your skating. 2. Expectations – Many times expec-


tations can be used for motivation, but they are frequently misused and result in a lack of motivation. Expecting to achieve more than you are capable of can result in devastation when you don’t reach it. On the other hand, expecting too little, results in complacency. The best way to use expectations to your advantage is to set your expectations at the upper end of your realistic potential. Follow that with planning your work, then working your plan. 3. Comparison to others – In the end,


you skate for you. Each athlete alone knows how he/she feels both physically and mentally. Constantly comparing yourself to other skaters is a waste of en- ergy. Just because someone is currently skating well in training does not decide who wins the race in competition. Focus on you and only you, train with intention to put yourself in the best possible situ- ation to be peaked for the competition.


Everyone is diff erent and requires their own, unique, method for achieving great- ness. YOURS is the only one that matters.


Additional Motivation Tips 1. Re-evaluate and reset your season


goals. It’s ok to lower your goals once you realize they aren’t within your reach for this season. It’s better to reset them at a lower level than become stagnant. 2. When you have “on your own” training;


mix up the workout. If that’s not possible, do the workout in a diff erent venue. Variety is a simple, yet very eff ective motivator. 3. Instead of fretting about how much further you have to go, sit down and


remember how far you’ve already come. This slight change in perspective can get you going again. It’s easier to maintain motivation than get it back once it’s lost. 4. Focus on the task. Many lose moti-


vation because they are focused on the outcome, which either seems impossible or too far away. Ask yourself what task do you need to complete in order to get to the eventual outcome? Everyone lacks motivation from time


to time. But if you fi nd yourself in the un- fortunate situation of consistent low (or no) motivation, you need to take action to fi nd that driving force again to get you through a successful season. n


NICOLE DETLING MILLER, US Speedskating Sport Psychology Consultant


Nicole Detling Miller has been with US Speedskating since 2008 and is the Sport Psychology Consultant for both national team long and short track programs. In addition to her role with USS, she is a sport psychology consultant and professor in the Exercise and Sport Science Department at the University of Utah. Working individually with the athletes and coaches, she specializes in mental skills training for performance enhancement.


Paula J Dahlberg make-up artist / hair stylist


Specializing in television, movie, model and special occasion make up and hair. Paula is one of the Preferred stylists for the US Speedskating Ladies team. Paula can be contacted at Lunatic Fringe at 801-231-2254. Visit her on her website paulajdahlberg.com or via email paula@paulajdahlberg.com


www.usspeedskating.org Winter 2012 RACING BLADE 13


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