{"id":17666,"date":"2025-06-02T14:42:26","date_gmt":"2025-06-02T21:42:26","guid":{"rendered":"https:\/\/www.drjimtaylor.com\/4.0\/?p=17666"},"modified":"2025-06-20T04:51:17","modified_gmt":"2025-06-20T04:51:17","slug":"ditch-the-expectations-and-race-your-best","status":"publish","type":"post","link":"https:\/\/www.drjimtaylor.com\/4.0\/ditch-the-expectations-and-race-your-best\/","title":{"rendered":"Ditch the Expectations\u2014and Race Your Best"},"content":{"rendered":"

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<\/em>.<\/p>\n

At first glance, expectations seem positive. The dictionary defines them as \u201ca \"\"strong belief that something will happen in the future\u201d or \u201ca belief that someone will or should achieve something.\u201d Sounds confident, right? But for athletes\u2014especially triathletes\u2014expectations can be the kiss of death<\/em> when it comes to performance.<\/p>\n

Why Expectations Hurt, Not Help<\/strong><\/p>\n

Expectations bring with them a feeling of certainty\u2014that a specific outcome will<\/em> happen. But triathlon is full of uncertainty. Weather changes,\"\" mechanical issues, unexpected setbacks\u2014like losing your goggles in the swim or hitting a hidden pothole\u2014can derail even the best-laid plans.<\/p>\n

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<\/em> it. Then your birthday came\u2014and the present wasn\u2019t there. The disappointment wasn\u2019t just from not getting the gift, but from feeling like it was taken away. That\u2019s the emotional toll of unfulfilled expectations.<\/p>\n

On top of that, expectations are often wrapped in invisible pressure. For example: \u201cI expect to win\u2026 or else<\/em> I\u2019ll be embarrassed.\u201d That \u201cor else\u201d might\"\" not be said out loud, but it\u2019s deeply felt. You operate in fear of falling short, and that fear affects your mindset, focus, and body.<\/p>\n

Worse still, expectations are all-or-nothing. You either succeed or you fail. No in-between. That\u2019s a dangerous emotional rollercoaster for any athlete.<\/p>\n

The Emotional Toll of Expectations<\/strong><\/p>\n

When I ask triathletes about expectations, their reactions are telling: frowns, tension, discomfort. They say things like, \u201cI hate when people expect things from me,\u201d or \u201cExpectations feel heavy.\u201d<\/p>\n

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<\/em>, not joy\u2014because you dodged the disappointment. But if you don\u2019t meet your expectations, the feeling is often devastation<\/em>.<\/p>\n

Replace Expectations with Goals<\/strong><\/p>\n

Let\u2019s be real: results matter. You care about how you place, your splits, your PRs. But there\u2019s a better<\/em> way to think about outcomes\u2014goals<\/em>, not\"\" expectations.<\/p>\n

Goals are different. They\u2019re not about certainty; they\u2019re about possibility<\/em>. They’re not burdens; they\u2019re motivators<\/em>. Instead of feeling threatened, you feel challenged, inspired\u2014even excited.<\/p>\n

Goal setting is part of human evolution. It\u2019s 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<\/em>\u2014because you improved.<\/p>\n

Here\u2019s 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<\/em> of winning and finishes third, she can still take pride in her improvement.<\/p>\n

The Emotional Power of Goals<\/strong><\/p>\n

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\u2014but not defeated. Because you know you gave it your best, and there\u2019s still something to build on.<\/p>\n

Shift From Outcome to Process<\/strong><\/p>\n

Once you\u2019ve set your outcome goals (e.g., \u201cI want to PR\u201d or \u201cI want to place \"\"in my age group\u201d), shift your focus to process goals<\/em>\u2014the things you can control<\/em>.<\/p>\n

Examples:<\/p>\n