Breaking Mental Barriers: 8 Bad Habits Holding You Back in Triathlon
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
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.
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
This is a very hard thing to avoid as athletes, because we’re inundated with comparison. We receive awards, podium finishes, and slots to World Championships based upon results. We receive special All World Athlete designations for faster times at more races. While platforms like Strava and Zwift are meant to record training, we give “kudos” to the more impressive performances. Some coaches instigate comparison among their athletes as a method of “getting the best out of them.”
Comparison is everywhere.
Instead of focusing on the performances of others, create your own standard for success. Track personal improvement over time, like faster splits, better endurance, or smoother transitions. *This is why a PR will always mean more to me than a high placing at a race.
Control your social media use. Limit scrolling, unfollow accounts that trigger negative thoughts, and focus on your own journey. Remember that everyone has struggles, and appearances can be deceiving. Everyone comes to this sport with different backgrounds, strengths, and weaknesses. You can’t compare yourself to someone who has lived a different life than you.
Set clear, personal goals that matter to you, not based on what others are achieving. Don’t judge yourself by someone else’s benchmarks.
6. Overthinking
Too much information can fuel overthinking. Analyzing splits, obsessing over power numbers, and getting frantic about heart rates zones isn’t going to help you train or race any better. Avoid analyzing every minute detail. Keep your race day plan simple by focusing only on the key elements you need to succeed.
Instead of looking at a race in its entirety, which can be overwhelming, break it down into manageable steps. First, think about the swim start, the next mile on the bike, or how far you have to run to get to the next aid station. Setting clear and simple goals will give your mind direction, which can prevent overthinking.
Instead of: “My pace dropped off this mile. I must be getting tired. I won’t be able to maintain the pace I want. My race plan is ruined.”
Try: “I will focus on my breathing and maintain the best form I can for the next mile.”
Notice when your mind starts to stray, and bring yourself back to the present moment by focusing on physical sensations like your breathing or the sound of your feet hitting the ground.
7. Dwelling on the past
This is a great lesson for life, in general, but it’s especially applicable for triathlon. At some point, during training or in a race, something will go wrong. It might be a small thing or a big thing, but your ability to react calmly, make good decisions, and move forward will determine your success.
If something bad happens during the swim, your race isn’t over. You still have the bike and run left. But if you spend all of the bike and run worrying about the swim, then you ruin those too. During a race, you must address the situation, decide if you need to make an adjustment, then confidently move forward. Focus forward, not back. Worrying about something that happened in the past is a waste of time and valuable energy.
After the race, you can go back and analyze what went wrong, then decide what you learned, make a plan for the future, and then let it go. Use past experience for self-improvement, not self-punishment.
8. Worrying about things you can’t control
There’s a popular phrase in triathlon- Control the controllables. This means not worrying about the factors that you have no control over- uncontrollables. These are things like the weather, if the swim will be wetsuit legal, or the performances of other athletes. This type of worrying drains energy.
Instead, choose to focus on the controllables. These are things like executing your nutrition plan, paying attention to pacing, or maintaining a positive mindset.
Chance are, you probably suffer from one, or more, of these bad habits. I know I do. The truth is that every athlete will face mental hurdles at some point during their triathlon career.
But it’s not a popular thing to talk about. Nobody is posting an Instagram reel explaining how they were freaking out at the swim start or how they screwed up their nutrition. *Oh, except me. I do that.
Here’s why. When you open up about your challenges, whether it’s struggling with negative self-talk or feeling stuck in a comparison trap, you not only help yourself; you give others permission to admit they’re struggling too.