By Karen Parnell

Have you lost your Training Motivation? Using the Habit Loop to Regain Your Motivation

Why Don’t I Feel Motivated Anymore?

Endurance athletes are creatures of habit and when those habits are broken, it can be a shock to the system. This current situation may be causing you anxiety, you may feel a loss of purpose and that your routine is completely disrupted and may also lead to feeling stressed.

You may have stopped training completely or reduced your training substantially. One of the keys to getting back to training is to identify why you are not getting out of the door or on to the treadmill or static bike. You may be used to running or cycling in a group. You may be used to getting up early to swim in the pool or lake with your team. Sometimes this is not only sociable but holds you to account. It may be that your pool or other venue is shut taking away your normal training routine.

You may also be falling into the guilt cycle and it’s a vicious one: feel guilty about not being motivated, skip a training session, feel guilty about skipping a training session.

Now the world is getting back to normal now is the time to re-connect and get those training habits back.

The key first is to understand exactly what is causing your lack of motivation.

• Take an hour or so to write down a list of what it is exactly that is causing your lack of motivation.
• Are you enjoying swimming, cycling and running maybe after a lot of structured training?
• Are you training alone or with a club?
• Have you skipped certain sessions recently to the extent that you have lost the habit of swimming, cycling or running?

If you can gain clarity on this and clearly understand what is causing your lack of motivation, you can then fix it and so this is an important first step.

Are you enjoying swimming, cycling and running at the moment?

If the answer is no to this, I suggest moving away from structured training for a couple of weeks or so, with the aim to recreate that enjoyment you had in the past. Remember when you first go into triathlon? The excitement you felt before each training session? We need to recreate this feeling.

When we begin to think negatively about a certain situation such as training, this often leads us into a downward spiral of further similar thoughts, which then often begins to impact how we feel about ourselves.

Get some FREE resources including training plans here.

How can we reverse this downward spiral of lack of motivation?

By learning to create a positive association in our mind of the type of sport or session you are finding hard at the moment. Let’s take swimming as an example:

Aim to go to the pool and swim for as long as you feel like and as fast or as slow as you like and stop when you feel like it. Maybe take some swim toys like paddles, fins, pull buoy, snorkel etc (maybe the Christmas or birthday gifts you never got around to using?) and play with the water with some drills. No objective other than to recreate that feeling of enjoyment in the pool.

You can do the same with cycling and running. For the running I find going out with no distance or time target in mind and break up each 1km segment with some exercises like squats, lunges, step ups on a park bench for 10-20 reps makes the run more interesting and helps you stop a smell the roses.

Are you training alone or in a club?

Especially at this time of year, joining a club or training with a group really can help you to recreate that feeling of enjoyment again, during the cold winter months. If you have arranged to meet and go for a bike ride you are more likely to do it and not the others down. I can guarantee that if you do it you will feel great afterwards!

No club? Consider joining a group ride on Zwift, Rouvy, Fulgaz etc

Have you lost the training habit, due to skipping sessions?

Skipping the occasional sessions is fine.

The issue becomes worse if we lose the habit.

We know that it takes a minimum of 21 days to form a new habit and to do so effectively.

You can use a process called a habit loop to ensure that you form solid, sustainable habits. 

"The Habit Loop is a neurological loop that governs any habit. The habit loop consists of three elements: a cue, a routine, and a reward. Understanding these elements can help in understanding how to change bad habits or form better ones."

- Duhigg, C. (2012).

Les Mills the fitness class company conducted a new study in early 2022 and they concluded that the key to motivation is creating a habit.

What is The Habit Loop?

Most of the choices we make each day may feel like the products of well-considered decision making, but they’re not. They’re habits. At the core of every habitual pattern is a habit loop. The habit loop can be broken down into three basic steps.

First, there is a cue, a trigger that tells your brain to go into automatic mode. The cue can be internal, such as a feeling or thought, or external, such as a time of day or the company of certain people (which is why it’s easier to exercise among our running buddies).

The second part of the habit loop is the routine, the behaviour that leads to the reward. The routine can be physical (eating am energy bar), cognitive (“remember for the test”), or emotional (“I always feel anxious in maths class”).

The third part is the reward. Not surprisingly, the reward can also be physical (sugar!), cognitive (“that’s really interesting”), or emotional (“I always feel relaxed in front of the TV.”). The reward determines if a particular habit loop is worth remembering. In the habit loop illustrated below, a mouse learns to automatically run through a maze after hearing a click, because the habit has become ingrained through a chocolaty reward.

We can use this loop to help us create new or re-discover our old training habits.

Get some FREE resources including training plans here.

Triathlon Training Habit Loop

Let’s take the example of swimming. Swimming sessions do need planning so book the sessions in advance at a time you know is achievable. Say you have booked a lane at 7am on a Tuesday before work. The night before pack your swim kit, swim session plan and leave the kit bag by your front door. Put it in a position that you must move the bag to open the door, so you won’t forget it. Set your alarm so you have time to get up and travel to the pool. So, this is your cue part done. The next part is your routine and, in this case, it’s getting your swim session done at 7am on a Tuesday morning – every Tuesday morning – before work.

The Athlete Habit Loop for Motivation

The reward is the endorphin rush, a sense of accomplishment, elevated mood and a happy coach!

You can do this for running, cycling and strength training until all of the sessions become good habits.

I hope that these tips help you to begin to regain your motivation over the course of the next few months.

Conclusion: Regainging your Motivation

Rediscovering your training motivation is a journey that begins with understanding the root causes of your current mindset. By identifying these factors, embracing enjoyable activities, and establishing positive habits through the habit loop, you can reignite your passion for training.

Remember, it's okay to take small steps and seek support from fellow athletes or coaches.

Celebrate your progress, no matter how minor it may seem, and soon you'll find yourself back on track, enjoying your training sessions with renewed enthusiasm. Keep moving forward, and most importantly, have fun along the way!

Get some FREE resources including training plans here.

Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.

Need a training plan? I have plans on TrainingPeaks and FinalSurge:

TrainingPeaks

FinalSurge

I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com

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FAQ: Athlete motivation and the habit loop

What is athlete motivation?

Athlete motivation refers to the internal and external factors that drive athletes to pursue and achieve their goals. It encompasses the desire, determination, and commitment to excel in training and competition.

What is the habit loop?

The habit loop is a psychological framework that explains how habits are formed and maintained. It consists of three components: cue, routine, and reward. The cue triggers the habit, the routine is the behaviour itself, and the reward provides a positive reinforcement.

How does the habit loop relate to athlete motivation?

The habit loop can be a powerful tool for athletes to build and sustain motivation by creating positive habits related to their training and performance. By understanding and harnessing the habit loop, athletes can make desired behaviours more automatic and rewarding, which supports consistent motivation.

How can athletes use the habit loop to enhance motivation?

Athletes can follow these steps to use the habit loop effectively:

• Identify a specific behaviour or routine they want to establish, such as consistent training, pre-workout rituals, or goal-setting sessions.
• Set a clear cue or trigger that prompts the desired behaviour, such as a specific time, location, or event.
• Design the routine or behaviour they want to adopt, ensuring it aligns with their goals and values.
• Attach a reward or positive reinforcement to the behaviour, such as a sense of accomplishment, a small treat, or a reward system.
• Repeat the loop consistently over time to solidify the habit and reinforce motivation.

How long does it take to form a habit?

The time required to form a habit varies among individuals and the complexity of the behaviour. While some habits may be established in a few weeks, others may take several months. Consistency, repetition, and adherence to the habit loop are key factors in habit formation.

Can the habit loop be used to break unwanted habits?

Yes, the habit loop can also be applied to break unwanted habits by identifying cues that trigger the undesirable behaviour, replacing the routine with a more positive alternative, and rewarding oneself for making the desired change. Consistent practice and awareness are crucial for breaking unwanted habits.

How can athletes stay motivated during challenging times?

To stay motivated during challenging times, athletes can:

• Set realistic goals and break them down into manageable steps.
• Surround themselves with a supportive network of coaches, teammates, and mentors.
• Celebrate small wins and milestones along the way.
• Maintain a positive mindset and focus on the process rather than solely on the outcome.
• Find intrinsic motivation by connecting with their passion and purpose in their sport.
• Embrace challenges as opportunities for growth and learning.

Are there any other strategies to enhance athlete motivation?

• Yes, other strategies to enhance athlete motivation include:
• Visualizing success and setting positive affirmations.
• Varying training routines to avoid monotony and keep motivation high.
• Seeking inspiration from role models or successful athletes.
• Keeping a training journal to track progress and reflect on achievements.
• Taking care of physical and mental well-being through proper nutrition, rest, and recovery.

Remember, motivation can fluctuate, but by incorporating the habit loop and implementing strategies to stay motivated, athletes can build sustainable habits and maintain their drive to achieve their goals. It's important to adapt these approaches to individual needs and seek support from coaches or sports psychologists when needed.

References

How Habits Word by Charles Duhigg

https://charlesduhigg.com/how-habits-work/

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