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Episode summary
Most triathletes have wrapped up racing. Some call this the off-season, others the pre-season.

Either way, this window quietly decides how stable, focused, and confident you’ll feel when training ramps back up.

In this episode I outline a simple, science-grounded framework to rest, reset, and rebuild mentally, so you start your next build calm, clear, and ready.

What you’ll learn

• Why the brain carries cognitive load after a long race block—and how to clear it.
• How to truly rest the nervous system (and give it a clear “season is over” signal).
• A 3-step Reset: cognitive dump, reframe effort, redirect attention.
• How to rebuild identity (three words + 60-second imagery) without hype.
• The Monotony Ladder: training mental endurance for pre-season repetition.
• A CBT-based frustration loop rewrite you can apply to missed sessions and wobbles.
• The nightly Confidence Bank that rebuilds belief quietly and consistently.

Key takeaways

• Rest isn’t idleness; it’s a command to your nervous system. Seven–ten days of deliberate mental quiet closes the race block.
• Reset = dump → reframe → redirect. Clear noise, rename effort as preparation, place attention outside triathlon.
• Identity beats motivation. Three words + one 60-second imagery snapshot before light sessions re-anchor who you are.
• Monotony is a skill. Train presence with short, steady, and longer “no-distraction” blocks; score presence 1–5.
• CBT in the off-season. Map your trigger loops and pre-write the better response.
• Confidence is proof, not hype. Build a daily evidence bank in one line.

Tools mentioned (quick reference)

• End-of-Season Reflection: 3 lines—What worked / What cost me / What I want more of next year.
• 8-Minute Cognitive Dump: Write without stopping; draw a line—data, not noise.
• “Practice Effort, Not Pressure.” Reframe light training during this phase.
• Monotony Ladder: 8′ drill focus → 15′ steady attention → 25′ partial no-audio block.
• Frustration Loop Map: Situation → Usual reaction → Better response.
• Confidence Bank: One line each evening that proves your identity.

Work with meWork with me

If you’d like structured help developing the mental side of your performance, this is exactly what my Ongoing Performance Program is designed for.

Every athlete begins with a comprehensive Mental Performance Assessment. From there, I build a personalised plan with specific tools and strategies for where you’re at, integrating both your training and your weekly life to help manage stress, improve focus, and sustain clarity under load.

We work on sharper focus, stronger emotional control, and better decision-making under fatigue, among many other elements tailored to your unique goals and environment.

The outcome is simple: when training ramps up, your mind is already composed, adaptable, and ready to perform.

📩 Email: [email protected]

Connect

• Private Facebook group (1,700+ triathletes): www.facebook.com/groups/triathlonmindset
  
• Instagram (daily tools): www.instagram.com/triathlon_mental_performance
  
• Buy me a coffee (to support weekly episodes): www.buymeac

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