Motivational and Instructional Talk flow easily when I’m under pressure on a ride or about to crack, but I have nothing when it comes to Reward Talk. Any tips or ideas? What works for you?
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Here are notes I took - probably from one of the Mental Toughness videos:
Motivational
1. Doing great
2. Getting stronger
3. Just what you need
4. You can do this
Instructional
1. Stay focused
2. Back straight
3. Smooth strokes
Reward
1. Well done
2. Amazing sprint
3. Next time will definitely get it
4. Have more - can definitely make the next challenge
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For reward talk I generally stick to different variations of:
“F*ck yeah, that was awesome!”
Interesting to see Sir @JSampson’s motivational talk examples. The only thing I tend to do is time related motivation: “You can do anything for one minute”, “4 minutes, pace it like a 1000m kayak race”, “It’s only 12 minutes left, that’s like a Cooper test”, that sort of thing.
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I am not particularly good at reward talk either, but then again I do not find it very useful (rewarding?).
For example, this morning I did The Chores. I found mental discipline much more useful to get through the efforts. When it was done, I was just happy it was over.
If I use it at all, it is to remind myself that I have taken another step towards my goal. If you do not find reward talk useful, why do you feel that you have to use it?
For me, having an awareness of the three types of self-talk helps to round out the concept and alert me to untapped resources. I also never used to use any reward talk; it didn’t come naturally. But when I gave it a try, I found that it really does help to keep me positive and performing well. I put it in the same category as mobility: I didn’t used to take it seriously and didn’t realize I needed it, but now that I incorporate mobility work I understand how helpful it is.
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You crushed that climb!
That def made you stronger.
Way to dig deep!
You didn’t give up.
Look at you, all comfortable being uncomfortable 
Future you says thanks a million.
Wasn’t that great?!?
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Thanks to your suggestion, I have started, and continue to do mobility work. I have tried to use reward talk, but it does not resonate with me.
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Makes sense that different personalities respond differently.
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I don’t have a specific reward phrase or phrases, but when riding indoors I always make sure to put a positive reflection in my notes in SYSTM after the ride.
good-day rides may be something like:
- did the whole ride without cracking, big improvement on last time
- it felt really good to push myself really hard physically and mentally
bad-day rides might be like:
- riding when i don’t want to is what makes the difference, nice job
- i had to take some mini-breaks, but I finished it, which is something
- listening to my body by ending the ride early and doing a recovery ride was the right thing to do today
On outdoor rides, it’s more me crowing to my riding partner (my poor husband) ‘LOOK HOW FAST I WAS! OOH LOOK AT MY STRAVA PBs!’
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Me to my husband after every dang ride 
Husband: (turns to walk away)
Me: WAIT I’M NOT DONE LOOK HOW I SMASHED THAT LAST HILL
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I usually use these few:
- Great job
- You’re awesome
- Let’s go get a really cold drink after the cool down
- You. Better. Take. A shower
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The wahoominati have been know to award SUF points for worthy efforts at representing the nation. Gotta catch ‘em all! No wait that’s something else…
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Gotta CRUSH 'em all! 
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I’m glad to know I’m not the only one who struggles with Reward Talk. At one time I questioned why it was so hard for me that I wrote down all the prompts from the MTP program. @rinaf, yours sound just like the MTP, so smooth and assuring!
Motivational
You’ve got this
This is easy
No pressure
You are a Sufferer
You can get thru this
Instructional
Keep your hips steady
Keep your cadence smooth
Strengthen your core
Head down, focus on your cadence
Ride flat footed to engage the hamstrings and take pressure off the feet
Reward
You were determined
You kept fighting
You worked hard
You’re moving closer to your goals
Great effort
You’re getting so much stronger
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