Overcoming Fear, Bias, and Ego for Better Performance
Endurance sports require not only physical stamina but also a strong mental game to succeed. Challenges like fear, comparison, and self-doubt can affect even the most seasoned athletes. But what happens when these mental blocks—fear, bias, and ego—start holding you back?
At our recent Skadi Athlete Summit, Dr. David Derus, a licensed psychologist and mental performance coach, shed light on simple, actionable strategies to help endurance athletes take control of their mental performance and establish healthy, sustainable mindsets.
Fear Isn’t the Problem—It’s How You Handle It
Fear often shows up for endurance athletes, especially before major events like marathons, triathlons, or ultra races. It’s normal to feel worried before a high-stakes situation, but fear doesn’t have to paralyze you.
According to Dr. Derus, the key is focusing on actions within your control. Techniques such as visualization allow you to mentally rehearse not only success but also how to handle potential setbacks. For instance, imagine your race unfolding perfectly, but also picture yourself calmly troubleshooting if a setback arises—like a missed water station or a mechanical issue.
Mindfulness techniques also help athletes focus on the present moment. Grounding exercises like deep breathing channel energy away from fearful thoughts and toward actionable steps you can take now.
The takeaway? Fear is a natural part of competition. Instead of resisting it, lean into it, and trust your preparation.
Mastering the Internal Locus of Control
A critical part of building confidence and resilience is focusing on what you can control—what sport psychologists call the “internal locus of control.”
Dr. Derus highlights three main areas you can always influence:
Attitude – Maintain a growth mindset. Mistakes are opportunities to learn, not fixed failures.
Preparation – Focus on deliberate, high-quality practice rather than just putting in hours. Incorporate feedback and balance your sports life with rest, work, and social priorities.
Effort – Strive to show up intentionally, giving your best energy in each training session—no coasting allowed.
For endurance athletes, building this internal sense of control can be transformative, especially when uncontrollable factors like weather or unexpected competition creep in.
Reframing Anxiety as a Strength
Anxiety doesn’t always mean something is wrong. Sometimes, it’s a signal that what you’re doing matters. For athletes who find themselves overly nervous, Dr. Daris recommends two approaches based on how anxiety affects performance.
Power Down: If anxiety is leaving you stiff and overtired, calm it through grounding techniques like slow breathing, progressive muscle relaxation, or even humorous self-talk.
Power Up: Are you too relaxed or unfocused? Use motivational cues, an inspiring playlist, or energetic warm-ups to dial yourself in.
Either way, remind yourself that being anxious doesn’t mean you're unprepared. Instead, interpret it as a sign that you care deeply about your goals.
Conquering Bias and Ego in Sports
Whether it’s skepticism about your abilities, unhealthy comparisons to others, or chasing the “ideal body type,” cognitive biases and ego traps can derail progress.
For example, many athletes fear falling behind their peers, especially in hyper-competitive spaces like Strava or post-race social media highlights. To combat this, Dr. Derus encourages setting process-focused goals that reflect your personal progress—not external validation. Gratitude journaling can help reframe challenges, while journaling about strengths and setbacks increases self-awareness.
When it comes to body image concerns, ask critical questions about the sources of information shaping your beliefs. Partner with a coach or dietitian to explore realistic goals that enhance strength and performance, rather than chasing arbitrary standards.
Practice Worst-Case Scenarios
One of Dr. Derus’s favorite mental training tools is intentionally practicing worst-case scenarios. If your fear revolves around bonking mid-race or getting dropped by the pack, recreate those situations during training.
For example:
Runners can simulate tough race conditions by tackling steep hills or purposely placing themselves in slower corrals to practice patience.
Cyclists might train for flat tires by rehearsing quick tire changes and riding more challenging terrain.
Golfers can purposely hit shots into the bunker to develop confidence in getting out.
Exposure to setbacks in low-stakes environments prepares you to stay calm and in control during high-stakes events.
Building Resilience Starts Today
The biggest mistake most athletes make when starting mental training? Trying to do too much, too soon.
Building mental strength isn’t about giant leaps or overnight fixes—it’s about consistency. Whether that’s journaling about training progress, practicing mindfulness for five minutes daily, or designing intentional, quality practice sessions, small steps lead to big gains over time.
Take inspiration from what Dr. Derus calls the “infant mindset.” Just like babies learning to walk, progress happens when you commit to getting up again after every fall.
Keep Growth Sustainable
Endurance athletes often push hard in every area of their lives. While ambition is important, Dr. Derus emphasizes the need to balance intensity with recovery. Prioritize gratitude for your body’s capabilities, patience as you build new habits, and self-compassion when things don’t go as planned.
By mastering your internal mindset and investing in consistent practices, you’ll find the resilience to face setbacks and thrive under pressure.
What’s Next for Your Mental Game?
Which strategy spoke to you most? Start incorporating a small mental training habit into your next workout and see the difference it makes!
for more resources on sport psychology and endurance mindset, follow Skadi Sport Psychology on Instagram (link below). To get in touch with Dr. Derus, check out his website, Midwest Peak Performance, or his instagram.
