Excuses versus Context
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An excuse ends the effort.
Context shapes the response.
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What's up Mindset Athletes!
Recently I've been reflecting on the mindset it takes to balance training with all the other things life brings -- family, job, pets, friends, illness, injury, etc. What it means for myself and the athletes I coach.
How do we translate the obstacles that we face on a day-to-day basis into race execution? When is it appropriate to give yourself grace versus gritting through the discomfort?
Everyone experiences obstacles, or rather, friction when it comes to training and racing. There’s a moment in almost every race—and plenty of training days—when things aren't going the way you planned.
You’re behind pace. Legs are heavy. Heart rate is higher than normal. You feel like you have no energy.
In that moment, your brain wants a story.
It starts reaching.
- "I didn't sleep well last night"
- "This course is harder than I expected"
- "I didn't fuel properly"
These can become excuses.
But rather than giving yourself an out, what if you used them to reframe as context.
The difference? What you do with the information.
An excuse ends the effort.
A context shapes the response.
Athletes that perform at the highest level are not immune to the struggle, they're just trained to reframe it.
What we can learn from the elite athletes:
Cognitive Appraisal Theory: How we interpret a challenge matters more than the challenge itself. High performers view setbacks as problems to solve, not threats to avoid (Lazarus & Folkman, 1984).
Adaptive Coping: Top athletes acknowledge pain and fatigue, but respond with problem-solving and strategic focus (Gucciardi et al., 2009).
Metacognition and Self-regulation: Athletes observe their internal state, then shift gears mentally. This is where context becomes power instead of paralysis (Jonker et al., 2012).
So when you hit that low point—don’t hide from it, but don’t let the story stop you either.
Own the reality. Then move forward with it.
Train your mind to ask:
“What can I still do with what I’ve got?”
That question doesn’t ignore the struggle. It leads you through it.
Take a moment this week to notice the stories you tell yourself in tough moments.
Are they shutting you down—or helping you move?
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