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Hello all & Happy Halloween,

After a year of training, countless hours on the bike, and more gels than I care to admit, it’s finally here: Ironman Florida. This weekend, I’ll be toeing the line alongside my older brother…both of us chasing that finish line (hopefully an PR) and, let’s be honest, a little friendly competition too.

But as much as this race is about fitness, it’s just as much about mindset. Race day exposes what’s happening in your mind maybe more than what’s happening on the course.

So, this week, I want to share the mental strategy I’m using heading into the race (inspired from my colleagues who solely work with athletic performance). ​
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Dealing with Fear - (False. Evidence. Appearing. Real.)

Every Ironman athlete faces some type fear—the fear of blowing up, falling short, or fear of a flat and not having a spare tire. But most of that fear is built on false evidence when you break it down.

Humans create internal stories about what we think we can or can’t achieve based on past races, missed workouts, or what others have done. That becomes our mental paradigm. (NOT a good paradigm)

Working on this means taking an honest look at where those beliefs came from.

Who told you your limit?

What data actually supports that belief?

Most of the time, the “evidence” is outdated or false.

The mind will believe what you continually feed it. Feed it truth, not fear.

Choose a mindset — Self-Confidence vs. Self-Efficacy

There’s a subtle (but incredibly critical) difference between confidence and efficacy mindsets.

Confidence says, “I feel ready Based on something in the past.”

Efficacy says, “I know what to do (focuses on the how).”

Confidence is rooted in emotion and circumstance, which fluctuates with nerves, sleep, or other variables.

Efficacy is rooted in preparation.

I’ve had races that I’ve went into chasing confidence…trying to convince myself I was ready. It didn’t go well. This race, I’m solely focusing on efficacy. I know my pacing plan, my nutrition schedule, and my mental cues (I sharpied it all over my gear so I’ll see it during the race). That shift alone has me more grounded than any pep talk ever could…and its been weird not feeling as many nerves before a race.

Gratitude: The Mindset That Outlasts Pain

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Endurance sports make you suffer. No matter how fit you are, at some point, your body says, “enough.”

That’s the beauty of it because it shows you what is taking place behind the scenes. This is where gratitude is not optional, but crucial for crossing the finish line.

When you shift from pressure to privilege…from “I have to finish” to “I get to do this”…your brain literally changes how its working.

Gratitude activates the ventromedial prefrontal cortex, which dampens stress responses and increases resilience (Kini et al., 2016). It doesn’t just make you feel better; it literally alters the brain’s endurance threshold. Amazing.

So when I hit mile 90 on the bike or mile 22 on the run, I’ll tell myself,

“I get to be here. I get to feel this. I get to finish what I started.”

Applying This to Wherever You’re Performing​
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You don’t have to be racing an Ironman to apply this. Whether you’re parenting, leading, teaching, or training, the same principles apply:

1. Be thankful you get to show up. Gratitude pulls you out of fear and into the present moment.
2. Focus on efficacy over confidence. Don’t ask, “Do I feel ready?” Ask, “What do I need to do next?”

Whether you’re racing, working, or showing up to your own personal challenge—remember, the mind drives the body.

Performance isn’t about proving something. It’s about showing up to what you’ve already built.

— Zach

Mental Health for Men Founder, Clinical therapist… and hopefully Ironman 2x finisher.
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