Building an IRONMind: 4 Steps to a Champions Mindset
Join us 10/4 for a Triathlon Mindset Webinar with Neil Edge!
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You’re standing on the start line when the doubts begin to creep in…
“What if I don’t make the swim cut-off?”
“What if I get a flat tire?”
“What if I’m the slowest person in the race?”
If you’ve ever suffered from doubt, fear, or insecurity, you’re not alone. In fact, even professional athletes fall into this trap. Believe it or not- they too doubt their own abilities.
Here’s a secret. Every single athlete on the start line has their own struggles. They have feelings of anxiety, fear, worry, and expectation.
The key isn’t pretending not to have these feelings. It’s having a mental toolkit of skills you can draw upon during tough moments in a race.
As much as triathlon is a physical test, it’s also a mental one, and even the most talented athletes can fail if they haven’t spent as much time working on their mental strength as their physical fitness.
You’ll get the opportunity to do just that this Saturday (10/4 at 4 pm EST) during our Monthly Expert Webinar for October- Gain a Competitive EDGE with Triathlon Mental Performance Coach, Neil Edge. Monthly webinars are for paid subscribers, so join the Club today to access all the benefits of membership. Replay available.
Building a Champions Mindset Starts with Avoiding These 4 Common Mental Traps
1. Comparing yourself to others
Theodore Roosevelt said “Comparison is the thief of joy,” and while he wasn’t talking about triathlon, specifically, this is great advice. The opportunities for comparison abound in a sport like triathlon. On social media, we see perfect photos showing perfect athletes with perfect technique and perfect ability. But the reality is that perfection doesn’t exist.
You might compare yourself to other athletes on Strava, Zwift, or at swim practice, and if you’re not careful, this way of thinking can extend beyond your athletic abilities to how you feel about yourself as a human being.
Constantly seeking validation from others is exhausting and can be harmful. Ultimately, it serves no other purpose than causing unnecessary pressure that contributes to anxiety and feelings of inadequacy.
Remember this: People are more focused on their own effort than yours. They’re more concerned with what you think about their finisher’s time, than what they think about yours, so don’t fall into the comparison trap. Focus on your own effort and set personal goals that define what success means for you.
2. Catastrophizing and what-if thinking
This happens when a person fixates on the worst possible outcome, even if it’s very unlikely. Catastrophizing is also called magnifying, because it makes a situation seem much worse than it actually is.
For example, you might think, “What if I get a flat? My race will be ruined. I’ll probably finish last and never sign up for a triathlon again.” Now, getting a flat tire isn’t ideal, but it can happen. Will your entire race be ruined? Probably not, unless you let it.
When you find yourself catastrophizing about a future event, follow these steps.
Think logically about the situation and determine if there’s a high likelihood it will happen.
Instead of worrying, make a plan for what to do if it does happen.
Reframe what-if thinking to if-then thinking.
For example, “What if I panic in the swim? I’ll be pulled from the water and it will be so embarrassing.”
Instead try, “If I feel panicked during the swim, I will switch to my safety stroke and focus on taking slow, controlled breaths. I will hold onto a kayak until I feel comfortable swimming again.”
3. Overanalyzing
Too much information can fuel overthinking, and overthinking doesn’t help you perform any better or race any faster. Instead of overanalyzing your splits or getting frustrated when your performance doesn’t match your expectation, focus only on the key elements that will help you succeed.
Instead of, “Ugh. My pace dropped off this mile. I’m running out of energy. My race plan is ruined.”
Try, “Feeling some fatigue, so I will focus on breathing and maintain the best form I can for the next mile. One aid station at a time.”
Notice when your mind starts to stray and bring yourself back to the present moment by focusing on physical sensations, like your breath, pedal stroke, or feet hitting the pavement.
4. Worrying about things you can’t control
There’s a popular phrase in triathlon- Control the controllables. It means not worrying about things you have no control over, like the weather, if the swim will be wetsuit-legal, or the performance of other athletes.
Instead, focus on the controllables. These are things like executing your nutrition plan, paying attention to pacing, and maintaining a positive mindset.
Don’t waste precious energy that could be directed elsewhere, worrying about situations outside of your control. Think about what will help you execute the best race possible, and focus on that instead.
A Champions Mindset isn’t something you’re born with. It’s not something you can get by thinking positive thoughts and hoping for the best. It takes hard work, specific practice, and developing a mental toolkit of skills you can rely upon when things get tough.
That starts with avoiding common traps like comparing yourself to others, catastrophizing, overanalyzing, and worrying about things you can’t control. Sometimes, in order to learn how to perform better, we must learn what not to do first.
*This post is an excerpt from my new book- The Complete Guide to Your First (or Best) 70.3 Triathlon. Grab your copy here and check out our other triathlon resources like packing list, race week guide, and nutrition template.
*Paid subscribers get 25% off.
Don’t forget! Our next Expert Webinar- Gain a Competitive EDGE with Triathlon Mental Performance Coach, Neil Edge- is this Saturday 10/4 at 4 pm EST. Paid subscribers can tune in live or watch the replay. Sign up for the Triple Threat Life Club for access to monthly webinars, partner discounts, members-only articles, bonus content, and free Triathlon Foundations e-book.