Have you ever found yourself daydreaming about something and suddenly you're laughing out loud or on the verge of tears even though whatever you're imagining isn't actually happening? That's how powerful our minds are! Your emotional response to what your thoughts has you feeling like it's actually happening in that moment.
Visualization is the ability to deliberately create, recreate, and direct images in our minds. We can create an image of something we have yet to do (e.g., see ourselves executing a new skill, recovering from a mistake, keeping our cool in a difficult conversation, etc.), or we can recreate an image by visualizing an experience we've already had (e.g., relive one of our best performances or favorite memory). And unlike daydreaming, we are the writer and director of those images.
Does visualization work?
When it comes to visualization, every image has two types of characteristics: stimulus and response. Stimulus characteristics include the content of the image, and response characteristics include our response to those images. Visualization allows us to change and improve the response characteristics in our images so we can practice ideal responses. For example, we can imagine our bodies feeling strong or imagine feeling confident performing under pressure, etc.
There are years of anecdotal evidence of positive impact on performance when athletes utilize visualization, and thanks to new technology and brain imaging, we now know the reason it works. When we visualize something, our brains use the same preparatory pathways as when we actually do it, which means that when we visualize ourselves doing these things, we are literally strengthening the same preparatory neural pathways that would be used if we were actually executing that skill or response.
This is why our proficiency with the skill of visualization is important. If we can't vividly see the stimulus characteristics and/or can't control the response characteristics, using visualization can be detrimental; we don't want to build up the neural pathway for the response of panicking and falling apart!
Essential principles to get started
Visualization comes naturally for some of us, and for others (myself included) it takes a little more work. Like any other skill, becoming more skilled at visualization takes practice. Here are some important principles to keep in mind when we start.
Environment
Choose a quiet place to practice visualization where you won't be disturbed. Once we become more proficient with the skill, we're able to visualize wherever we are in the moment, but choosing a quiet setting will help us be successful when learning and practicing the skill.
Breath
In addition to the quiet setting, start visualization practice by focusing on your breathing to help quiet your mind and get relaxed. You can use your breath to get grounded, clear your mind, and bring yourself into the present moment.
Vividness
Part of the skill of visualization comes from the ability to create vivid images in our minds. The best way to create vivid images is by incorporating the five senses of sight, touch, smell, hearing, and taste. Using our senses will provide details that sharpen the images in our visualizations.
Controllability
The other essential skill involved with visualization is the ability to control the images in our minds. If you find that controlling the images is challenging, start by practicing with something familiar like brushing your teeth, eating your favorite food, performing a fundamental skill in your sport, etc.
Perspective
Athletes often wonder whether they should be visualizing as if they're seeing what's happening through their own eyes or as if they're watching themselves in a movie. This is known as internal versus external perspectives. The research shows that both perspectives are beneficial, so if you find that one perspective comes more naturally than the other, it's okay to stick with the one that comes naturally; you can always try the other perspective later.
How to use visualization
There are many ways to take advantage of this mental training tool. Below are just a few ideas on how we can use visualization for athletic endeavors.
Past success
Remembering past success can help us feel more confident. Choose to revisit a past performance or situation when you felt strong, confident, and focused.
Future success
If we can't see it in our minds, we won't experience it in our lives. Create a visualization script to see yourself experiencing success in a future competition or other endeavor.
Skill execution
We can use visualization to see ourselves executing a specific skill. It might be a new skill you're working on or a skill you're trying to make adjustments to.
Overcoming setbacks
Think about a situation that would typically throw you off your game, then use visualization to imagine yourself seamlessly regrouping and refocusing in the face of a challenge or setback.
Motivation
Are you filled with dread at the prospect of an upcoming event? Use visualization to see yourself feeling excited and looking forward to it instead.
Visualization is a powerful mental training tool that can significantly impact performance and well-being. By deliberately crafting vivid, controlled mental images, we strengthen the neural pathways that prepare us for success. Like any skill, it requires practice, but with patience and persistence, visualization can become a key asset in achieving our goals and mastering our mental game. Remember, if you can see it, you can believe it—and then make it happen!
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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