Post-Race Depression – Is It Real?

With the National Amateur Championships behind us, it is not atypical to have discussions with riders and parents about the emotional letdown following a one-year build. Even if you had a great week of racing, be aware that post race depression is real and not a figment of your imagination. Anyone who has dedicated tremendous amounts of time, energy, and other resources into such an accomplishment asks themselves why they are feeling this way, what can I do to offset it, and what’s next?

Your accomplishment is associated with an adrenaline high; the crowds are not there cheering you any longer and the sounds of the announcer, and the background music is a distant memory. This is where the post achievement let down/emotional depression sets in – subtly initially, then heavier as the weeks transpire.

As articulated by Cindra Kamphoff, Director of The Center of Sport and Performance Psychology at Minnesota State University, “You had this clearly defined goal and made it a priority, then you wake up the next day and you don’t have the goal to work towards or the training you have become accustomed to is now removed, this can lead to a subtle level of depression.”

Now that your big race has come and gone, the athlete may experience a deep level of depression for a few reasons:

1. Up until race day, EVERY hour has been accounted for. Now there is a surplus of time on your hands because you are in a mode of recovery (ideally 4-8 weeks depending on the event). This extra time allows you to think that you are losing your fitness – which you are not, you are simply recovering (mentally and physically).
2. You will spend a lot of time thinking about “I could have gone faster if….” This will mentally wear on an individual – adding to an already tired mind and body.
3. Hormonal Imbalances. Due to the stress of training and ultimately racing, you will find high cortisol levels, low DHEA, along with low testosterone levels (in both men and women). In the world of athletic performance, when an athlete is in this state, the external symptoms are poor memory, reduced concentration, and as a result, depression.

There are several strategies to help offset post-race depression.

1. Bring the Fun Factor Back. When did the transition happen from just riding your dirt bike to “training?” The same applies for any form of cross training (i.e., cycling, running, etc.) It is time to remove all structure from your program and put the fun back into everything you do for the next 4-8 weeks.

Note, that structure is imperative for achieving anything in life (personal, professional, and athletic). But, just like your motorcycle, there is a time to rebuild and bring back the full potential of the body, mentally and physically.

2. Eat and Sleep. Your body is in a mode of repair at the cellular, muscular, and mental level. Eating real, raw, brightly colored foods is imperative to offset the catabolic state of the body. Consuming smoothies is one of the fastest ways to absorb high-quality nutrients. Strive to sleep 8 to 10 hours every day. Nap for 2 hours on both Saturday and Sunday.
3. Soft Tissue. For the first week, keep all soft tissue work superficial. Deep tissue work will only add to the stress that the body is enduring.
4. Ride With Other People. Reconnect with your riding buddies, friends, and family that you haven’t had “time for” while diligently training and racing over the last 12 months.
5. Give Forward. There is something to be said about teaching someone about your journey from concept to the finished result. Use your experience to inspire and influence other racers, regardless of age and race background. Become a mentor to someone who needs that little bit of extra encouragement to face their fears of accomplishment.
6. Re-establish a Routine. Challenging yourself with new goals to boost your mental outlook and provide a positive outlet for your post achievement blues. Refrain from setting new goals and objectives too high that may lead to excessive fatigue and possibly injury. Allow yourself 4-8 weeks to recover and completely absorb your last race season and accomplishments.
7. Refrain from Rushing Back Into Racing. Although your fitness is at an all-time high, refrain from racing for a minimum of 8 weeks. The goal is to get the excitement and desire needed to put in the necessary work for training and racing again. By giving yourself rest and recovery time (mentally and physically), you are recharging your tired body and mind.