Ditch the Expectations—and Race Your Best

With USAT Multisport Nationals happening this week in Omaha (I’ll be racing three events myself!), I wanted to share something that could make or break your performance on race day: expectations.

At first glance, expectations seem positive. The dictionary defines them as “a strong belief that something will happen in the future” or “a belief that someone will or should achieve something.” Sounds confident, right? But for athletes—especially triathletes—expectations can be the kiss of death when it comes to performance.

Why Expectations Hurt, Not Help

Expectations bring with them a feeling of certainty—that a specific outcome will happen. But triathlon is full of uncertainty. Weather changes, mechanical issues, unexpected setbacks—like losing your goggles in the swim or hitting a hidden pothole—can derail even the best-laid plans.

Expectations also create emotional traps. Think back to when you were a kid and hoped for a specific birthday present. You built it up for weeks, maybe months, and in your mind, you already had it. Then your birthday came—and the present wasn’t there. The disappointment wasn’t just from not getting the gift, but from feeling like it was taken away. That’s the emotional toll of unfulfilled expectations.

On top of that, expectations are often wrapped in invisible pressure. For example: “I expect to win… or else I’ll be embarrassed.” That “or else” might not be said out loud, but it’s deeply felt. You operate in fear of falling short, and that fear affects your mindset, focus, and body.

Worse still, expectations are all-or-nothing. You either succeed or you fail. No in-between. That’s a dangerous emotional rollercoaster for any athlete.

The Emotional Toll of Expectations

When I ask triathletes about expectations, their reactions are telling: frowns, tension, discomfort. They say things like, “I hate when people expect things from me,” or “Expectations feel heavy.”

Why? Because expectations create pressure. Before a race, they generate anxiety. During the race, they can make you tentative, fearful, and distracted. And after the race, even if you perform well, the main emotion is often relief, not joy—because you dodged the disappointment. But if you don’t meet your expectations, the feeling is often devastation.

Replace Expectations with Goals

Let’s be real: results matter. You care about how you place, your splits, your PRs. But there’s a better way to think about outcomes—goals, not expectations.

Goals are different. They’re not about certainty; they’re about possibility. They’re not burdens; they’re motivators. Instead of feeling threatened, you feel challenged, inspired—even excited.

Goal setting is part of human evolution. It’s how we survived, grew, and thrived. And for athletes, goals are deeply fulfilling. Unlike expectations, goals allow for progress. You can fall short of a goal and still succeed—because you improved.

Here’s the difference in action: Imagine an athlete who expects to win Nationals after placing fifth last year. If she finishes third, she feels like a failure. But if she set a goal of winning and finishes third, she can still take pride in her improvement.

The Emotional Power of Goals

Before a race, goals energize. They fuel motivation, not fear. After a race, achieving a goal brings elation. And if you miss a goal, you may feel disappointed—but not defeated. Because you know you gave it your best, and there’s still something to build on.

Shift From Outcome to Process

Once you’ve set your outcome goals (e.g., “I want to PR” or “I want to place in my age group”), shift your focus to process goals—the things you can control.

Examples:

“I will follow my pacing plan.”
“I’ll stay mentally composed in transitions.”
“I’m going to push hard on the bike and see what I can do.”

Process goals give you power. They are 100% within your control. And when you nail your process, you’re much more likely to hit your outcome goals too.

Six Expectation Phrases to Watch For

Many athletes don’t even realize they’re operating under expectations. If you hear yourself saying any of these six phrases, take notice:

“I must…”
“I have to…”
“I need to…”
“I should…”
“I better…”
“I gotta…”

These phrases are pressure-packed. They imply “…or else.” They add unnecessary weight to your mindset.

Instead, reframe them into empowering language:

“I’d like to…”
“It’s my goal to…”
“I’m working hard to…”
“I’m giving my best effort to…”
“I’m excited to…”

Just reading those feels different, right? Lighter. More motivating.

Race Free—With Goals, Not Expectations

As you head into your next race—whether it’s at Nationals or your local tri—ditch the expectations. They don’t serve you. Instead, set meaningful goals, focus on your process, and bring excitement and purpose to your performance.