Breaking Mental Barriers: 8 Bad Habits Holding You Back in Triathlon

Master your mindset to improve triathlon performance

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You’re standing on the start line when the doubts start to creep in…

“What if I make a mistake?”

“What if I don’t make the swim cut-off?”

“What if I’m the slowest one on course?”

These are examples of some of the most common bad mental habits we have as triathletes: perfectionism, catastrophizing, and comparing ourselves to others.

If you’re guilty of this type of thinking (I know I am) don’t worry. You’re not alone. What you may not realize is that almost every athlete faces these mental hurdles at some point.

I’ve learned over the years that triathlon will test your mind as much as it does your body, and even the fittest athletes can be derailed by bad mental habits.

Today, we’ll uncover the 8 most common mental pitfalls, and more importantly, how to break free from them. Whether you’re plagued by perfectionism or pre-race anxiety, you’ll find actionable strategies to reset your mindset and perform at your best.

We’ll talk about:

• Worrying about what others think

• Negative self-talk

• Perfectionism

• Catastrophizing

• Comparing yourself to others

• Overthinking

• Dwelling on the past

• Worrying about things you can’t control

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How we fall into the bad mindset trap

Over the weekend, Matt and I headed to Haines City to cheer on some of our friends and training partners at 70.3 Florida. (Congratulations Noah, Sebastian, and Emily. We’re so proud of you for finishing your first half ironman!)

As we stood near the crowd of thousands of athletes preparing to start the race, it was obvious that many people were struggling with some of these mental barriers.

• Pre-Race Nerves

  “What if I forgot something? What if I don’t make the swim cutoff?” By the time the gun goes off, your focus isn’t on what you need to do, but what might go wrong.

• Mid-Race Self-Doubt
  You’re halfway through the bike leg when yet another athlete flies by. Instead of staying focused, your mind spirals: “I’ll never be as fast as them. Maybe I don’t belong here.”

• Post-Race Regret
  After crossing the finish line, you can’t stop replaying a missed opportunity. “Why didn’t I push harder on the run? If only I hadn’t messed up my nutrition plan.” Instead of celebrating, you’re stuck dwelling on what went wrong.

What’s the common theme here? Anxiety, self-doubt, overthinking, worry, ect.

What are we worried about? Our performance, the perception of others, self-worth, ect.

The bad news is that these mental habits will drain your energy, distract you from what’s really important, and ruin your race before it even starts.

The good news is that you can learn how to recognize these behaviors and break the destructive cycle.

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8 most common bad mental habits

Self-aware athletes can recognize when they have a physical weakness, like a swim limitation or bad run form. So why is it so hard for us to recognize when there’s a chink in our mental armor?

Recognizing there’s a problem is the first step. Then, you need a plan for how to address it.

Today, we’re taking action with tips to help you conquer the 8 most common bad mental habits.

1. Worrying about what other people think

Constantly seeking validation from others is exhausting, and it causes unnecessary pressure that contributes to anxiety.

If you always worry about what others think of your training, performance, or lifestyle, it can stop you from trying new things, believing in yourself, and pursuing your goals.

Here’s a truth I had to learn the hard way. You cannot control how others perceive you.

Certainly, we should all strive to be kind, hard-working, and generous people, but the fact is that you can do everything right, and some people still won’t like or respect you.

That’s on them, not you.

Honestly, when people have a problem with you, 9 times out of 10, it’s not because of something you’ve done, but because of their own issues.

You can’t control the emotions or thoughts of others, and it’s not your job to make everyone else happy. However, it is your job to focus on your core beliefs, values, and how you respond to others.

One thing that helps is surrounding yourself with positive and supportive people, who aren’t judgmental, and accept you for who you are.

Then, work to reframe your mindset, remembering that people are more focused on their own effort, performance, and life than yours.

Does anyone really care how fast you ran a half marathon?

Or are they more concerned with what everyone else thought about how fast they ran a half marathon?

Set personal goals that define what success means for you. Learning how to let go of external validation is how we develop a strong sense of self confidence and self-worth.

2. Negative self-talk

If you constantly tell yourself that you’re not good enough, or that you won’t succeed, eventually it becomes a self-fulfilling prophecy. You’re effectively speaking your worst fears into existence.

So stop doing it.

It’s a mistake to underestimate the power of self-talk, both negative and positive. So turn it around.

We can do this by becoming more self-aware and challenging destructive thoughts.

For example, when you think a negative thought about yourself, question whether the belief is actually valid. Do you have proof to support the claim?

For example, are you really “the worst swimmer in the world” or are you “improving your swim form by focusing on technique and drills”?

Are you really “slow, pathetic, and not athletic” or are you “learning how to become more efficient at running”?

Recognize that what you’re saying about yourself is untrue, and counter it with a more realistic and positive version.

3. Perfectionism

I’m going to let you in on a little secret. There’s no such thing as perfection.

One of the best things about triathlon is that there’s always room for improvement. There’s always something new to learn and opportunities for growth. Therefore, striving for perfection is unattainable and unrealistic.

But as athletes, it’s easy to fall into this trap. If we could just control all the variables, then we could execute the perfect workout or the perfect race.

After all, that’s what perfectionism is about, isn’t it? Control.

Trying to be perfect creates unnecessary pressure, which can lead to feelings of inadequacy and self-doubt. It prevents you from being able to enjoy the moment and appreciate your accomplishments.

Now I’m not saying that we should be happy with mediocrity and settle for the bare minimum.

Instead, shift your focus to progress over perfection by adopting a growth mindset. When you judge your efforts based on personal improvement, you give yourself the permission to make mistakes and learn from them.

Then, you will never stop growing, learning, and improving.

4. Catastrophizing

What is catastrophizing? It’s when a person fixates on the worst possible outcome, even if it’s very unlikely. It’s also called “magnifying,” because it makes a situation seem much worse than it actually is.

"I skipped a long run because I was sick. This is going to mess up my entire training plan. Now I’ll probably be undertrained and won’t finish the race."

"If I panic in the water, I’ll have to quit the race. If I quit the race, I’ll never sign up for another triathlon.”

"What if I get a flat? I’ll lose so much time, and my whole race will be ruined. I’ll probably finish last."

First, you need to be able to recognize the difference between a concern and an irrational thought. Think about the situation logically and determine if there’s a high likelihood that the event will happen.

Then, make a plan for what you will do in the unlikely case the event does happen.

For example: “If I panic in the water, I will take deep, calm breaths and hold on to a kayak until I feel comfortable swimming again.”

If you find yourself spiraling into a negative cycle of rumination, you can break the stream of thought with a “pattern breaker.” It might be a single word like “Stop” or a phrase like “Stick to the plan.”

Also, think about the positive outcomes, which are equally as likely, and remind yourself that you are capable of overcoming setbacks.

5. Comparing yourself to others