I don’t know about you, but my attitude to training seems to operate in upward or downward spirals. It’s easy to stay motivated in between races during the season but, once September comes along, it’s just too easy to get lazy, miss the odd session and go out for dinner and drinks instead. The evenings draw in, it gets cold and dark and I know the next session will hurt more because I missed the last one… I miss that one too… and so the downward spiral begins. Before I know it it’s the New Year and I’ve had a three month break.

It’s tough to break the cycle and to get the feeling of improvement again. I’m glad to say that after just a few weeks in 2012 I’m back on track. I’m surprised how quickly my fitness and weight are back to reasonable levels. The first few weeks in January were hard but the start to this year has seemed easier than before. A few things have helped get my mind in gear and motivated me to get off the sofa or out of bed even when it is cold and dark:

Training for a new distance: This year I have decided to go long… and that scares me. I am hoping it will scare me into training but, the race is a long way off so there are still nagging thoughts telling me not to worry about the hard miles until later in the year.

Reading a good book: Sometimes a different perspective on things can really help. Bounce by Matthew Syed about the power of practice, particularly in leading sports stars, is a great book for motivation. I have just read it and it has made me want to get out and train - religiously ticking off my prescribed sessions. Basically, the book asks: What if natural talent is a myth and the winners are always the ones that work the hardest? What if failing is a good thing – i.e. you need to fail, then get over it, in order to get better?

It doesn’t seem like a huge motivation but, for me, wanting to compete in (rather than complete) a longer distance race and seeing the painful first sessions back after a break as a positive - a sign of improvement, it has been enough to get me back on track. And the other key focus to keep on improving (and another message from my new favourite book – I am not on commission by the way): purposeful training. I think about it like driving a car; I’m no better at driving now that I was 10 years ago… and I have had plenty of hours in the car. If it’s too easy, if there is no focus, I go into auto pilot and plateau. So, I will be sticking to my coaching plan and ticking off the sessions. I will be trying extra hard to get out in the cold and wet weather… taking extra pleasure in seeing a short queue for coffees at the top of Box Hill when everyone has decided to cancel until the following weekend. Like Daley Thompson training on Christmas Day, perhaps this will give me an edge on race day (based on the book, if I think it gives me an edge it actually will just by giving me extra confidence).

If the book doesn’t work you can always throw money at it - a new bit of kit can work wonders for waning motivation levels. I just bought a new Garmin 910XT watch but the book was a lot cheaper.

2012 is a big sporting year. It’s time to get training.