Do You Set Yourself Up to Fail in Triathlons?
Summary: High expectations often backfire for triathletes, leading to frustration and lower confidence. While goals are useful for motivation, the key to success lies in focusing on the process rather than obsessing over results. By shifting attention to controllable actions—like transitions, pacing, and in-race adjustments—athletes can race with more confidence and less pressure.
High expectations rarely result in top results–they actually lead to less confidence.
Of course you want to get better and that means faster times or better finishes. After all, you are training an enormous amount of hours and making tremendous sacrifices. You don’t want your efforts to go for naught.
It is absolutely okay to be ambitions, but high expectations are the downfall for many triathletes. This may sound counter-intuitive but you can improve confidence by having no expectations.
High expectations put the focus on the results of a race and how well you should perform.
When you are focused on the destination, you pull your attention away from the process you need to follow to get to that destination.
For example, you set a goal to shave five minutes off your personal best…
In order to achieve that goal, you have to identify a few things you need to do to accomplish that goal; such as stay relaxed on the swim and fast efficient transitions.
When you focus on the end time, you’re not focusing on your game plan in the swim and in transitions.
Triathletes set themselves up to fail with high expectations. You focus on the need to meet an expectation rather than on the process needed to race their fastest race.
When the expectation is not met, you will feel like you failed and all your efforts are a waste of time.
Goals are good to have as these are milestones to shoot for, not dire needs.
When you focus on the process, the race itself becomes feedback:
Are You on the Right Path to Achieve your Goal?
Do you need to improve a certain aspect of your training or racing?
Mario Mola, World No. 1 triathlete, won four of the nine ITU World Triathlon Series races in 2017 and was crowned world champion. Mola has a mindset that has enabled him to reach the pinnacle of the sport.
As Mola prepares for the start of the season at the ITU World Triathlon Abu Dhabi, Mola is using the race to gauge where he is in his training.
Mola is going into the race with no expectations of achieving a certain result…
Instead, Mola is approaching the race with the mindset that this is just one race of many in the season, a strategy that lessens competitive pressure.
MOLA: “This is the first race after eight months of competitions last year. For me, if the race goes well then it’s good. Otherwise you just keep working through the year because this is a world series. If you can’t win here, there is always another.”
It is important to have goals.
Goals provide direction and motivation.
You DON’T HAVE TO reach your goals…
When it comes to racing, leave those expectations at home and focus on the process of performing your best.
How to Focus on the Process During Races:
Before you even leave your house for the triathlon, ask yourself, “What do I need to focus on that will help me stay in the moment and what strategies do I need to apply to achieve this task?”
Remind yourself of the process during your pre-competition routine to reaffirm what you would like to focus on during the race.
Leave your expectations behind. Don’t get ahead of yourself. Focus on the process, one section of the course at a time.
4 Tips for Triathletes to Let Go of Expectations
1. Replace Expectations with Process Goals
High expectations can cause anxiety and reduce performance. Instead of focusing on a finish time, focus on controllable factors such as efficient transitions, steady pacing, and staying relaxed in the swim.
2. Use Races as Feedback, Not Judgment
Treat every competition as an opportunity to learn. Ask yourself: What went well? What needs improvement? This mindset keeps your confidence intact, no matter the result.
3. Focus on the Present Moment
Break the race down into sections—swim, bike, run—and commit to each part. Staying present prevents your mind from drifting toward the finish line or outcome.
4. Follow the Example of Elite Athletes
World Champion Mario Mola approaches each race with no pressure to win, viewing it instead as a chance to gauge progress. Adopting a similar mindset helps reduce stress and keeps you consistent.
Related Sports Psychology Articles:
- Staying Focused When Opponents Are Trash Talking
- Do You Underestimate Your Opponents?
- Tips for Slump Busting for Athletes
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FAQ: Managing Expectations in Triathlon
Q: Why do high expectations hurt performance?
A: Expectations shift focus to results instead of the process. When results don’t match expectations, athletes often feel like failures, even if progress was made.
Q: Should I stop setting goals altogether?
A: No—goals give direction. The key is to treat them as milestones, not rigid demands. Use goals to guide training but focus on the process during competition.
Q: How can I stay calm before a race?
A: Develop a pre-race process routine. Focus on cues you can control (breathing, transitions, posture) rather than times or placements.
Q: What if I don’t meet my race goal?
A: Instead of viewing it as failure, use the race as feedback. Analyze what went well and what can be improved for next time.
Q: How do elite triathletes handle pressure?
A: Athletes like Mario Mola approach races with no expectation to win. They see each race as practice, a chance to improve, and part of a bigger season plan.
Want me to also create a set of “in-race performance cues” you (or athletes you’re writing for) can use during each phase of a triathlon to keep the focus locked on the process?
Dr. Patrick Cohn is an expert mental performance coach who has helped athletes for over 30 years enhance their performance. Dr. Cohn earned a master’s degree in sports psychology from CSUF and a Ph.D. from the University of Virginia, specializing in Applied Sports Psychology.