Coaching Through Disappointing Results

I've spent the last 10 days here in Hawaii at the Ironman World Championships, for me it's a fun work trip, but for many age group athletes it's the pinnacle of their triathlon journey. The finish line here, marks a huge moment for the athlete and the coach—an achievement following months, if not years, of hard work. But for every personal best achieved, there are often just as many athletes who fall short of their goals. Coaches play a dual role in both preparing athletes for important races and guiding them through the emotional rollercoaster afterward, regardless of the outcome. It may seem counter intuitive, but the post-race period, especially for A races like this, is prime time for coaching.

This is crucial not only for the well-being of athletes but also for ensuring a positive and supportive environment that encourages athletes to continue working with their coaches. By building strong relationships and providing meaningful support, coaches can help athletes see the value in coaching, even if they didn't achieve their desired results, which in turn strengthens long-term athlete retention and business success.

A good coach can make the difference between an athlete quitting the sport or regrouping, learning from the disappointment, and moving forward. By helping athletes reframe setbacks as opportunities, coaches can turn a discouraging experience into a key moment for continuity.

This guide explores how to approach this critical period with sensitivity, support, and an emphasis on long-term progress.

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Manage Expectations Early

Setting realistic expectations starts long before race day. We can often sense when an athlete has set lofty goals, and while aiming high is part of what drives us, it's crucial to temper ambition with realistic performance forecasting.

• Open Conversations: Regular check-ins where you talk openly about goals, potential outcomes, and current performance are key. Remind them that A races, especially at the championship level, can be unpredictable. Discuss race build-up factors like weather, travel, fatigue, or unexpected illness, which can influence their results.
• Frame the Goal with “Success Parameters”: What defines success for an individual athlete? Encourage them to set three levels of success: 1) the ultimate goal (e.g., a podium finish), 2) a strong, realistic outcome (e.g., a personal best), and 3) a solid completion goal (e.g., finishing strong, free of injury). This approach gives athletes the flexibility to feel good about their performance, regardless of the final placement.
• Plan for Potential Setbacks: Help athletes create a plan for how they will handle things that might go wrong during the build up and the race. Discuss potential scenarios like unexpected weather changes, mechanical issues, or energy crashes, and develop strategies for managing these challenges. Knowing they have a plan can help reduce anxiety and keep them focused during the race.

Offer a Supportive Post-Race Space

The post-race experience can bring up complex emotions. Some athletes may want to process their feelings immediately, while others may need time to cool down and reflect. Likely the athlete will work through various stages of emotions depending on their perceived level of success.

• Schedule a Post-Race Debrief: Within a few days of the race, but also let the athlete know you’re available when they’re ready to talk. This lets them know you’re there for them without forcing an immediate analysis.
• Lead with Listening: Start the conversation by simply asking them to share their thoughts, feelings, and experiences. This approach allows the athlete to express themselves fully, helping you better understand how they’re interpreting their performance and where they may need extra support.
• Ask Open-Ended Questions: Rather than immediately offering conclusions or judgments, nudge the athlete with open-ended questions. This encourages introspection and helps the athlete articulate their feelings and thoughts. Questions like, "What do you think contributed to that outcome?" or "What could you have done differently during that part of the race?" can prompt valuable discussion and lead to the client drawing their own conclusions. Avoid the urge to force your own conclusions before allowing them to find them on their own.

Help Athletes Process Disappointment Constructively

Handling a disappointing race result can be challenging for both the athlete and the coach. Supportive responses help athletes process their feelings while laying the groundwork for future resilience. It's also important to be honest and avoid pandering; athletes need to understand where things went wrong in a constructive way to genuinely improve.

• Acknowledge the Emotions: Avoid jumping to solutions. Instead, let the athlete know that feeling disappointed is normal and valid. Say something like, “It’s okay to be disappointed; it shows how much you care about your goals.”
• Shift the Focus to Growth: Use this experience to foster a growth mindset. Ask questions like, “What’s one thing you’re proud of?” and “What did you learn from this race that can make you stronger next time?”

Encourage Reflection for Long-Term Growth

One of the most valuable post-race activities is reflection. This isn’t just about the race itself, but about understanding and appreciating the entire journey. Encourage your athlete to think deeply about what they’ve learned.

• Guide with Reflective Questions: Prompt them with questions like, “What went well?” and “What do you want to carry forward into future races?” For A races like an Ironman championship, deeper questions like, “What’s driving you to keep challenging yourself?” can help them stay motivated.
• Document Lessons Learned: Have them write down their reflections in a training journal. Keeping a record of thoughts after both good and bad races can provide valuable insights and motivation for the next training cycle.

Celebrate Wins (Even Small Ones)

Whether they reached their ultimate goal or not, it’s important to celebrate their efforts, perseverance, and achievements.

• Focus on Effort, Not Just Outcome: Make sure your athlete knows that the work they put in matters just as much as the result. Acknowledge the sacrifices, the early mornings, the hard sessions, and their commitment.
• Find Small Wins: Highlight specific moments of progress, even if they seem small. For example, “Your swim time improved by two minutes over last year”

Set a Path Forward

After a big race, athletes may feel either highly motivated or burned out. Helping them navigate the “what’s next” phase will keep their momentum and passion for the sport alive.

• Create a Recovery Plan: Encourage active recovery and mental downtime. Planning time away from structured training can prevent burnout and let them recharge. You don’t need to confirm this plan before the race, sometimes it's better to wait until after the race to determine the best approach based on the athletes physical condition, but also mindset.
• Set a New Goal: When they’re ready, suggest setting a new target—whether that’s another race, a fun event, or a new training challenge. Having something to look forward to can re-energize them and keep their love for the sport alive.

Final Thoughts

Coaching goes beyond training plans; it's about guiding athletes through every part of their journey—from setting goals to celebrating wins, and dealing with setbacks. By being a steady presence through the highs and lows, coaches not only help athletes grow stronger and develop a lasting passion for endurance sports but also build strong relationships that are crucial for retaining clients. Supporting athletes through every season and every finish line—whether they earn a medal or a valuable lesson—helps ensure they see the value in coaching and stay committed for the long term.