When it comes to training and racing, the biggest performance gains don’t always come from more miles, more watts, or more laps — they come from mastering what’s happening between your ears.
In our latest group coaching call, we explored one of the most underrated aspects of performance: the mental game. Whether you’re chasing a parkrun PB, lining up for your first triathlon, or striving to execute your race plan with more consistency, focus is the glue that holds your training and racing together.
Why Focus Matters More Than You Think
Distractions are everywhere — from external noise (weather, competitors, technology) to internal chatter (doubt, fear, overthinking). Staying mentally focused during training teaches your brain to filter out what doesn’t matter, so when race day comes, your mind doesn’t drift — it executes.
When athletes lose focus, it’s rarely because they lack discipline. It’s because they haven’t developed the mental routines that help anchor their attention in the moment.
The Three Zones of Focus
In the session, we discussed the three key zones of focus athletes shift through in training and racing:
- Preparation Focus: The mindset you bring into a session or race. Are you mentally “checked in” or still carrying the day’s stress with you?
- Performance Focus: Staying present during the action — noticing sensations, pacing, and decisions without emotional interference.
- Reflection Focus: The post-session or post-race debrief. This is where awareness turns into growth.
By learning to manage each zone, you build a mental rhythm that supports consistency and resilience — especially when things get tough.
The Power of Self-Awareness
One of the most powerful ways to improve focus is through self-awareness. That’s where my Self Psych forms come in — tools I’ve developed to help athletes mentally prepare for their event.
You can download them here:
- 🏊♂️ Triathlon Self Psych Form: https://qwik-kiwi.kit.com/44048fc34b
- 🏃♀️ Running Self Psych Form: https://qwik-kiwi.kit.com/2cb41ece
These forms aren’t about psychoanalyzing yourself — they’re about learning how you respond under pressure. Once you see your thought patterns on paper, you can start coaching your brain the same way you coach your body.
Building a Focus Routine
During the call, we also explored practical ways to stay mentally sharp:
- Use mini-checkpoints: Break your session or race into mental “chunks” to maintain engagement.
- Anchor with cues: A single word or phrase (“relax,” “steady,” “drive”) can instantly bring your mind back to the present.
- Control your controllables: Focus only on what you can influence — your effort, pacing, breathing, and attitude.
- Train focus intentionally: Just like intervals build your fitness, mindful attention builds your mental stamina.
When Focus Slips — and How to Recover
Even the best athletes lose focus. What matters is how quickly you notice and reset. The key is to observe without judgment. Instead of getting frustrated, recognize the drift, refocus on your cue, and continue. Every time you do this, you’re strengthening your mental resilience.
Bringing It All Together
Mastering the mental game isn’t about “thinking positive.” It’s about becoming aware, deliberate, and adaptable — even when your body and brain want to check out.
As one athlete put it during our session:
“When I stop trying to fight my thoughts and just refocus on what I can do, everything feels smoother.”
That’s the essence of focus — presence without pressure.
Let’s make sure your mind is working with you — not against you — every step, stroke, and pedal turn of the way.