Overcoming A Disappointing Race
Disappointing race results…we all have them at some point. Your “A” race, any championship race (i.e Kona), or any other well-hyped race, often brings big expectations. And big expectations often set us up for big disappointment. They can leave us asking ourselves what went wrong, why we do the sport and questioning if we even belong. The first few days or weeks can have us feeling down about said race.
I have experienced my fair share of disappointing races, especially this year. With some analysis and a shift in mindset, I believe everyone can come out of that dark place and become a better athlete. So, here are my five tips to overcome a disappointing race.
Take a few days to forget about the race.
For me, the last thing I want to do after a race is to talk about or even think about the race. I usually take a day or two to forget it, enjoy good food and drinks, and spend time with family/friends. If I have traveled to a race, I make sure to explore the area or find a fun activity that is unique to the site. That way, I let my mind decompress and have some fun in a location I might not have visited otherwise.
Go through the race and analyze how the race went step by step.
After taking some downtime, I am usually ready to think about the good, bad, and ugly aspects of my race. I recommend taking a good look into the lead-up to the race and all aspects during your race. Try not to be overly critical, as that can make things worse. Point out what went wrong and also what went right. When you do this, you can pinpoint areas of focus of what's working and what's not. I.E., If you suffered some G.I. distress, look at your nutrition. Maybe you need to find products that work better for your stomach. Or was your pacing off? Did you go too hard at the beginning of your bike or run and then blow up? The list goes on and on.
Revisit your goals and make changes if need be.
Sit down and take a look at your goals. Mark off any you have achieved and set new ones. Take good objectives, look at any you did not achieve, and ask yourself why you didn't reach those goals. Asses what the issues are and mark out new process goals of how you can reach those goals in the future. Setting new goals and tweaking existing ones are great ways to lift your spirits and get you ready to train for your next race. Make sure when setting goals you have outcome AND process goals. Setting process goals will help you create a road map to reaching your outcome goals.
Celebrate the positives and learn from the negatives
Very rarely will a race go 100% how we would like. Triathlons are long days that always have ups and downs. Even if you think you had a crummy race, chances are very high that there were a lot of positives throughout the day. That said, always remember to look at the positives and give yourself some grace. Make sure not to let the negatives outweigh the positives, and learn from the negatives. Think through what went wrong and how it could have been better. Make a plan of how to improve and carry those lessons with you for the next race.
Take a step back to recognize it's a race
Lastly, don't take yourself or racing too seriously. Sometimes we have a great race, and other times we don't. That is all a part of sport and life. The good news is you have the power to control your outlook. In the end, ask yourself if you had fun training, made new connections with people in the sport, and if you are fitter and healthier than before. If you answered yes, you are in the right direction of enjoying life and sport. So relax, enjoy yourself, and remember….there are always more races to do!
