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By Jason Pohl, Professional Ironman Triathlete

It was a season of challenge and major growth. Most of my Ironman races consist of 3.8km swim, 180km bike, and a 42.2km run along with 30+hrs of training per week to prepare for these races. It challenges my body and mind to the limits. Early season I battled some hip issues and bulging discs in my low back. I tried to race through this, and it really impacted my performances negatively. I took a step back to heal and start my preparation for the second half of the year – Ironman Canada and Ironman World Championships in Kona, Hawaii.

This season I had the goal to progress myself into the top 20 in the world, win an Ironman race, and place in the top 15 in the world at the World Championships. There are over 2000 professional triathletes, and getting to race the World Championships, you have to be one of the top 55. I am working my butt off to find what it takes to get within that top 20 or top 1% of the elites.

I raced Ironman Canada and secured a podium finish, placing third overall. I was so close to a win. I then began my final preparation for the World Championships. Though I was eager to capitalize on this momentum at the Ironman World Championships, a mistake with pacing on the run derailed my race. Despite positioning myself for a top 15 finish, I pushed the run pace too aggressively in the heat and wind, leading to overheating and my body shutting down. While I saw my mistake through and walk/run my way to the finish line in 35th place, this experience taught me a valuable lesson about proper pacing and heat management.

Both shortfalls of my race at Ironman Canada and Ironman World Championships, while tough, gave me the clarity of exactly what I need to do to close the gap. I fell short of the goals I set out for this year. But in the pursuit of these lofty goals, it’s given me the growth and clarity I need to progress into that next level.

Lesson 1- Practice gratefulness

One of the best abilities we have as humans is to have the choice on what we can focus on. Leading research of positive psychology suggests that gratitude brings more happiness but also has a positive impact on performance. In the dark moments of racing or hard training days, I quickly focus on gratitude and all the good in my life. That usually brings me back to a positive and more powerful frame of mind. I also like to write down at the end of each day 3 things that I am grateful for from the day. This has helped me stay focused on gratitude.

One of the best abilities we have as humans is to have the choice on what we can focus on. Leading research of positive psychology suggests that gratitude brings more happiness but also has a positive impact on performance. In the dark moments of racing or hard training days, I quickly focus on gratitude and all the good in my life. That usually brings me back to a positive and more powerful frame of mind. I also like to write down at the end of each day 3 things that I am grateful for from the day. This has helped me stay focused on gratitude.

Lesson 2- Self-talk

Persistent pain for most of this season really tested my belief in my ability to perform at the highest level, leading to self-doubt. I questioned my potential and wondered if I was truly cut out for this. Negative thoughts began to creep in, but I actively worked to reframe them. I started to replace self-doubt with powerful affirmations like, “No one else has the grit to go through what I go through,” “I am made for this,” “I am becoming one of the best,” and “I got this.” Each time my thoughts started to digress into self-limiting beliefs, I would be mindful of this and reframe my thoughts. Constantly working to break that pattern. This shift in mindset empowered me with a more positive and powerful self-talk.

Further two key strategies can help us change our energy and thought patterns. The first is focus. We have the power to direct our thoughts towards more empowering perspectives. The second is physiology. By adjusting our posture, stance, and energy levels, we can positively influence our mindset and overall energy.

Lesson 3- Health is so critical for performance

Early season, I struggled to perform at my best due to persistent injuries that took a toll on my health. My results reflected this. I was constantly in pain. After a 2-week break to heal, I began to feel better in my daily life and training. I focused on rehab, nutrition, and mental health, which helped restore my energy levels. I wasn’t dwelling on pain and negativity. I found my focus shifted to the feeling of winning and performing at my peak. This positive change in my health and mindset allowed me to perform closer to my capabilities and race Ironman Canada, resulting in a podium third-place finish. It was a dream come true to podium at such a prestigious event. The better you feel, the more energy you have. Better energy leads to greater confidence, which ultimately leads to better results in all areas of life.

Lesson 4- Consistency & your surroundings are key to success

Surround yourself with people who are devoted to becoming supreme in their field & aspects of life. Whether it’s success in health, finance, self-growth, etc., their energy, work ethic, and habits rub off on you. Conversely, it can go the other way as well I’ve learned!

Top performers across all fields share a common trait: consistency. They are consistent, putting the hard work in day in and day out. I was ranked in the top 55 in the world but what is holding me back from reaching that true top 1% among the elites, is my consistency. Injuries or setbacks have disrupted my consistency to train and race at my highest level over the last couple of years. I have the ambition and work ethic. Now I am working on that recipe that will allow me to consistently train and perform at my best which I believe will break me into that top 20 in the world.

Lesson 5- Trust your intuition

I’ve learned to start trusting those quiet voices that come to you in unexpected moments, usually guiding you with answers on what you must pursue. Once I started listening to (& trusting) my intuition on overcoming challenges, obstacles, or complex projects with my career, I started to really notice positive results and faster progress. Yet we often dismiss our thoughts because it’s ours. Our intuition is extraordinary and usually when something feels right to do, it generally is.

Thank you all for your support and encouragement for my career. It truly means a lot and I hold this close to me. I am always so grateful to represent Scovan. Big things for 2025!