By Nick Lorenzi
Your physical training gets you to the start line. Your mental skills help you make the most of it.
As a working triathlete, you’re already balancing training with work, family, and everything else life throws at you. But are you giving your mental game the same attention as your physical training?
Here are five mental skills you can start practicing this week.
1. Focus on the process, not just the numbers
Power, pace, and finish times matter, but focusing too much on the outcome can distract you from what you need to do right now.
Try this: During your next session, choose one or two process goals, such as maintaining good form, finding a steady rhythm, or controlling your breathing. Focus on executing those skills rather than constantly checking your numbers.
2. Separate your performance from your self-worth
A bad workout doesn’t make you a bad athlete. A disappointing race doesn’t define who you are. Your performance is something you do, not who you are.
Try this: After your next workout, evaluate what went well and what you can improve without judging yourself. Remember that you can be disappointed with a result and still value yourself as a person.
3. Build confidence through evidence
Confidence isn’t about believing you’ll always succeed. It’s about trusting your ability to respond, adapt, and give your best, even when things get difficult.
Try this: Before your next session, identify three things you’ve done well in training. They could be small wins like showing up when you were tired, handling a tough interval, or getting back on track after a setback. Remind yourself that these experiences are evidence of your capabilities.
4. Stop guessing what others think
Worrying about how you compare with other athletes or whether others approve of your performance can drain your attention and add unnecessary pressure.
Try this: When you catch yourself comparing your pace, power, or progress with someone else’s, ask yourself, What do I need to focus on right now? Bring your attention back to your own race, your own goals, and the things you can control.
5. Trade perfectionism for effective execution
Trying to get everything right can turn training into a constant test. In competition, it can make every mistake feel bigger than it is. The goal is to respond effectively to whatever the day brings.
Try this: When a session doesn’t go to plan, resist the urge to write it off. Adjust, learn, and keep going. Practice asking yourself, What’s the best decision I can make from here?
Your mental game is trainable, too
You don’t need to master all five skills overnight. Pick one this week, practice it consistently, and notice what changes in your training and your mindset.
As a mental performance coach, I help athletes develop the skills to navigate pressure, build confidence, and perform with greater intention in sport and in everyday life.
Which of these five skills will you practice this week?
About the author
Nick Lorenzi is Working Triathlete’s mental performance coach. A former Navy officer, Division I swimmer, and IRONMAN World Championship finisher, Nick has worked with professional triathletes and world champions. He helps athletes build confidence, sharpen their focus, and stay composed when training or racing takes an unexpected turn.