What to do when you’ve had a bad race

What do you do when your race has not gone to plan? 

We all know the feeling. 

You feel terrible. 

You think you’ve let yourself down, you’ve let your family down, you’ve let everybody down. 

You feel really down in the dumps. 

We’ve all been there, but how do we recover from that? 

Because you will recover.

First of all, I wouldn’t go on social media for a couple of days because the last thing you want to read is how everybody else has run and you’ll feel like you’ve not done as well as you expected.

Take a few days to reflect, reflect on the race itself. 

Don’t beat yourself up about it.

 After a couple of days, the best thing to do is to start writing things down.

What went well? 

There will be lots of things that went well in your race, write those down.

Write down what you thought you could do better.

Then have a think. 

How did the fueling go on in the race?

Did your fuel properly? 

What was the weather like? 

Was it really hot? 

Was it really cold? 

Did that affect you? 

Have you trained in hot conditions?

Have you trained in cold conditions? 

Write all these things down. 

These are gonna help you when you’re planning for your next race. 

Once you’ve got all those points down, have a look at them and think, what could I do to do this better? 

Make yourself a plan. 

Do you need to focus on something on your bike for your training? 

Do you need to focus a little bit more on your swimming?

Do you need to brush up your transitions?

All these things you need to reflect on and make a plan to move forward because everything’s not lost. 

Everybody has bad days but there are more good days than bad days. 

It’s a good idea to sit with your coach.

If you’ve got a coach, they will help you plan for your next race, brush up on the things that you need to brush up on and and help you set goals. 

If you’ve not got a coach, it’s an ideal time to get one.

They will help you plan.

They will help you look at what processes you can do to make things better and be a support system.

Everybody needs someone to give them a bit of support, especially on race day and leading up to race day.

That’s what a coach’s job is. 

Don’t beat yourself up. 

There’s always another race. 

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