Rider Awareness worksheet

Ever notice yourself overthinking on the bike, talking yourself out of it, or hearing a critical little voice? The way you ride often mirrors the way you live your life. This workbook helps you spot hidden pattens, bring them into your awareness, and start shifting them.

Awareness is the first step to change - on the bike, and off it.

Grab a pen, take 10 minutes, and explore what you’re riding can teach you.

Step 1: Spot the Voice (Awareness)

  • “What’s that troll saying?”

  • Write down the thought exactly as it pops up.

  • Notice if it’s a pattern (does it show up both on the bike and in life?).

Step 2: Challenge the Voice (Questioning)

  • Why do I think this?

  • Is it actually true?

  • What’s the evidence for it?

  • What’s the evidence against it?

Step 3: Reframe the Voice (Choice)

  • Turn the troll’s words into something more balanced or empowering.

  • Example: “I’ll never get this feature” … “I haven’t got it yet, but every attempt is progress.”

Step 4: Choose Your Bounce (Action)

  • Decide how you want to respond or move forward.

  • What’s one small action I can take right now?

  • What would my confident rider-self do in this situation?

F.E.A.R

Are you ready?

Your bike is the training ground for life.

Every time you notice and shift a thought on the trail, you’re building the same strength off it too - Happy riding.

Want to go deeper? Check out the FEAR course I’m running in January