Having A Growth Mindset; The Power of ‘Yet’
As an Ironman Certified Coach, I've witnessed some incredible transformations that athletes undergo during their training for races. Today, I will dive into the power of mindset, with the help of some inspiration from my own training & self-reflection, as well as some athletes I’ve trained with and coached.
In the world of Ironman training, your mindset can lift you up or anchor you back sometimes. The two mindsets I want to highlight today are: the ‘fixed mindset’ and the ‘growth mindset.’ Let's talk about how these mindsets are demonstrated in the context of Ironman & triathlon training and racing.
Fixed & Growth Mindset….what’s the difference?
Fixed Mindset: Picture an athlete who believes their abilities and potential are fixed traits. They might:
Avoid challenges to prevent failure
Stick to what they know, and view efforts as fruitless if success isn't immediate
See constructive criticism as a personal attack, delaying their growth, and being close-minded.
A few thought patterns of a ‘fixed mindset’ may be:
Example 1: "I'm not a natural runner; I'll never improve my pace."
Example 2: "I've plateaued in my cycling; there's no point in pushing harder."
Example 3: "Swimming is just not my thing; I won't ever get better at it."
Now let’s look at it from a different perspective….the ‘Growth Mindset!’:
Imagine the athlete who sees:
Becoming better as something that can be developed through consistency, dedication, and hard work.
Challenges that are embraced as opportunities to learn, and setbacks are stepping stones toward improvement.
Effort is viewed as the path to mastery, and constructive criticism is seen as valuable feedback.
Let’s look at those same thought patterns from above, now, with a ‘Growth mindset’:
Example 1: "While running may not come naturally to me, each training session is a chance to refine my form and get better and faster."
Example 2: "My cycling progress has plateaued, but every ride is a chance to strengthen my endurance, build better technique, and get faster!"
Example 3: "Swimming may be a challenge now, but with consistent time in the water and practice, I'll know I can become a stronger swimmer!"
A growth mindset allows you to bounce back from setbacks with a positive perspective on training. Instead of viewing a missed training session as a failure, you see it as an opportunity to learn about your body's needs and adapt to your plan accordingly. Perhaps, you learned something about your daily schedule that you will know for next time, so you don’t miss that session again. As a coach, I reassure my athletes that 1 or 2 missed sessions is not a big setback, and we can adapt and push forward with a quick adjustment to the plan.
As triathletes, we must embrace challenges. In Ironman training, this means pushing beyond your comfort zone. A ‘growth mindset’ athlete views challenging workouts not as obstacles, but as opportunities to become stronger, both mentally and physically.
Andrew Huberman sheds light on neuroplasticity, the brain's ability to reorganize itself. A growth mindset athlete understands that mental toughness is a skill that can be developed.
Visualize success
Develop positive habits
Train your mind to be as resilient as your body.
Watch this short clip from Dr. Andrew Huberman about neuroplasticity:
https://www.youtube.com/watch?v=k-R-cNPJmGU
Examples of Growth Mindset in Ironman Training:
Fixed Mindset: "I missed a crucial training day; my race is ruined."
Growth Mindset: "Life happens, and setbacks are part of the journey. My coach will adjust my plan, focus on what I can control, and I can come back stronger."
Fixed Mindset: "The hills in the race are going to be too much; I'll never make it."
Growth Mindset: "Hills are going to be tough. I'll adjust my technique, pace myself, and use training sessions to become a better climber."
As Ironman athletes, the mindset we adopt can be the key to unlocking our full capabilities, and is WAY more powerful than you may think.
The addition of “yet" to your self-talk is a subtle yet powerful shift. It signifies a recognition that your current abilities and thoughts are NOT fixed, and your journey is a work in progress. Let's see how this shift in perspective can be applied to your Ironman training.
Without "Yet": "I can't swim 2.4 miles without stopping."
With "Yet": "I can't swim 2.4 miles without stopping... yet."
By adding "yet," you acknowledge the current challenge but open the door to the possibility of growth. It's not denying your current abilities but a commitment to improvement.
Without "Yet": "I can’t finish that hilly bike course."
With "Yet": "I can’t finish that hilly bike course... yet."
"Yet" transforms setbacks into temporary situations….your journey is ongoing…view challenges as opportunities for growth.
Lastly, remember the power that lies within the simple word, “yet.” It's not just a simple word added, but a mindset shift that can shape your entire journey.
Embrace challenges, acknowledge the present, and add "yet" to your self-talk and watch how this tiny word can guide you through the toughest stretches of your training.
Your Ironman dream is not a destination; it's a journey of continuous growth, and with the power of "yet," every achievement, no matter how big or small, creates a positive cycle of growth, wins, and progress.
Remember, the growth mindset while you are training, and trust that it serves as your mental compass during your training. Celebrate your challenges, and understand that every “can’t’ is a “can’t yet.” The finish line is not just a destination, but a celebration of all the wins, losses, ups, downs, and struggles you overcame to get there.
Happy training, and remember – you haven't reached your peak... yet!
