Elite runners, swimmers, and bikers require significant mental fortitude to stay relaxed yet focused on race day. As you rise the ranks, the degree of athleticism and skill between competitors becomes smaller.
Those that invest the time and energy into mental preparation, relentlessly focus on what they can control, and consistently show up with confidence in their abilities have a significant competitive advantage.
But many racers get caught up with the inner noise – overly comparing to others, trying to predict results, or worrying about what others think. They end up inconsistent in their race strategy, doubting their abilities, and holding themselves back from performing at their capabilities.
We work with Runners, Swimmers, and Bikers to improve their mental preparation and consistently show up with confidence. Here are the most common situations we help them with:
At CEP, our purpose is to help you achieve Consistent Elite Performance.
In order to do that, you need to spend more time in the ZONE.
The problem is, like most swimmers, bikers, & runners, you spend too much time in your own head.
This can be frustrating and discouraging because you have put in all this work to develop your physical abilities, but your mindset is causing you to underperform.
We understand that working on your mindset can be difficult and confusing.
That is why the CEP System has 3 simple steps that have helped 10,000’s of athletes get in the ZONE:
When you join our programs, you will stop spending so much time in your own head and start achieving Consistent Elite Performance.
You wouldn’t build a house without a blueprint – and in the same manner you shouldn’t work on your mental game without first knowing what to work on.
The CEP assessment breaks down your mindset into the 7 Mental Skills that you need to develop in order to build a strong foundation and win the mental game.
This breakdown not only helps us determine which mental skills to prioritize in your program, but also ensures we keep you accountable to making progress.
Now that you can see what you will be working on, let us show you HOW you will work on it.
A good blueprint won’t help without the right tools. For example, you may have tried the cookie-cutter advice perpetuated by sport culture like ‘be positive, forget about it, or don’t worry about it.’
But when you build your mental game by patching together all these fluffy quick fixes – it’s like building a house out of straw – it is not sustainable & will fall apart in the face of adversity & pressure.
Instead, you need to build your mental game – like you would a brick house – out of practical & personalized strategies that deliver reliable and repeatable results.
We have 3 sets of tools – you might not need to use all the tools, but you do need to build your personalized mental toolbox based on your blueprint and current needs.
All of our athletes consistently implement these 4 Fundamentals to get in the Zone on game day. The Alter Ego is at the core, and the other 3 strategies create a continuous Prepare-Play-Reflect Process that maximizes your ability to show up as your best self.
Mental Preparation is used before games and practices, the Reset Routine is used during, and the Reflection Process is used after. When you consistently implement these cyclical strategies, it results in an upward spiral in your mindset and performance.
There are also 7 Support Tools that help optimize the 4 Fundamentals. Integrating these tools into your Prepare-Play-Reflect Process will help you overcome your biggest mental blocks.
The key to optimizing your performance identity always comes back to consistently implementing and refining the 4 fundamentals.
This set of tools is key to building the right habits before and after games, as well as away from the arena or field. These habits not only include what to do, but what not to do. For example, frequently checking stats is a common habit athletes need to remove or limit.
These 5 Tools help you manage daily stresses, create effective feedback mechanisms, and build an optimal environment to maximize your mental and physical preparedness for game day.
To support these tools, you also have the option to integrate the most current technologies for elite athletes (e.g., Whoop, Muse, HeartMath).
The final set of tools is the pinnacle of working on your mindset. It helps you be the best leader you can be and positively influence others. These 3 Tools work together to optimize the ‘soft’ skills of leadership.
Most athletes will not start their programs working with these tools, but as they master their performance identity and elite habits, they naturally become better leaders and are primed to tap into these tools.
Implementing steps 1 and 2 can get you results quickly, but if you stop doing the work you will gradually stop getting the benefits.
Similar to how a brick house needs be maintained and modified – the mental game requires constant work and refinement. It never ends.
It is a constant process of self-awareness, self-discovery, and growth.
As time passes you will need to evolve & upgrade your alter ego and reset routine.
You should also constantly tweak and tinker with their personalized scorecard, imagery scripts, and core priorities to match your ever changing landscape.
At CEP Mindset, we like to use our 5 Milestones to make the mental game more tangible and help keep you committed to the constant upkeep and upgrades.
Every season you start from square one and have to put in the work to reach each milestone.
Note that the numbers above are generic and are altered depending on the sport. We use 95% plus in the zone to avoid the trap of perfection.
1-on-1 Coaching Programs for Swimming, Biking, & Running
We work with Youth, Amateur, and Professionals
The 1-on-1 coaching sessions are in person, on zoom, or via phone and they are schedule based on your needs and availability. You start with a free 30 minute 1-on-1 intro session, then your coach will recommend which option will be the best fit for you. The first session in your program is generally 1 hour and the remaining sessions are 30 minutes. Here are the options for amateur swimmers, runners, & bikers:
Try It Out – Risk Free
Start with a free 30 min intro session. Once you choose a program, then we promise that within the first 30-Days you will be satisfied with your program and see results or we will give you a 100% refund. You choose a program that you plan to complete – you are not locked in and can stop at anytime.
More Case Studies
WHAT PEOPLE ARE SAYING ON GOOGLE
Nicholas Santino is a Senior High-Performance Coach, PhD Candidate, and the official Mental Performance Consultant for Elite Prospects. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying positive psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
