
Speaking candidly, I know I am definitely guilty of this. It may be backing off training, swapping to alternatives, avoiding competitions, setting the bar low for my own expectations, or just general avoidance. It is not always through fear of the actual race though, but often the logistics of getting to them and being ready for the start line creates anxiety that can trigger sandbagging for me. I will even convice myself I no longer even have my "WHY".
So this year, I will make a push to overcome these and work towards personal growth, as well as competitive goals. I will take a leaf from Taylor Knibb who takes every criticism as a push to be even better. Do you see her holding back or not showing up, fully present? Or Sam Long, who despite his personal swim pressures, commits and gives it his all 💪
Fear of failure is something every athlete faces, no matter their level of competition. It's not just me, as many athletes turn to this subtle but powerful psychological tactic to protect themselves from this fear.
Sandbagging is the act of downplaying your abilities, setting lower expectations, or intentionally holding back. While it may offer short-term relief, this habit can also limit your growth and success as an athlete. Let’s explore why sandbagging is such a common defence mechanism—and what you can do to overcome it.
1. Reducing the Pressure to Perform 🎯
High expectations can bring immense pressure. By sandbagging—lowering the bar for themselves—athletes ease the weight of those expectations. Competing becomes less stressful, as there’s less to prove. However, this often means they’re not truly testing their limits, and their potential remains untapped.
2. Protecting Self-Esteem 🛡️
For many athletes, their sense of self-worth is tied to their performance. Failure feels deeply personal. Sandbagging provides a "safety net": “I didn’t fail because I wasn’t good enough; I failed because I wasn’t really trying.” While it protects self esteem in the short term, it prevents meaningful growth in the long run.
3. Managing External Expectations 👀
Athletes often fear being judged by others—coaches, teammates, spectators. Sandbagging reduces the pressure from these external sources. If they succeed despite "lower expectations," it’s seen as an impressive overachievement. If they fail, it feels less disappointing to those watching—and themselves.
4. Fear of Exposure 🚪
Giving 100% can be terrifying because it reveals an athlete’s true limits. What if they try their best and still fall short? Sandbagging allows athletes to preserve the illusion of untapped potential: “I could have done better if I’d really tried.”While comforting, this mindset keeps athletes stuck in their comfort zones.
5. Controlling the Narrative 🎙️
By underplaying their abilities, athletes retain control over how their performance is perceived. Overachieving from a low baseline feels like a victory, while underachieving from a high baseline can feel like failure. Sandbagging lets them shape the story in a way that feels safer.
6. Avoiding Change ⚖️
Failure can lead to difficult questions about training, strategy, or even identity as an athlete. By sandbagging, athletes avoid the possibility of having to make uncomfortable changes. Holding back keeps them in familiar territory—but at the cost of real growth.
The Impact of Imposter Syndrome and Perimenopause 🌸
For those who experience imposter syndrome, the fear of being “found out” as inadequate can amplify the tendency to sandbag. These individuals often feel they must prove their worth while simultaneously doubting their abilities, which makes the risk of failure feel even higher.
Similarly, women entering perimenopause face physical and emotional changes that can affect confidence. Many experience high anxiety, sometimes for the first time in their lives and it hits like a wave at Nazare. Fluctuations in energy, body composition, hormonal shifts and the increased balance of training to avoid injury or illness, can make performance feel unpredictable, leading to a greater desire to play it safe.
The Positives of So-Called Failure 🌟
Failure isn’t the end—it’s an opportunity. Every setback provides valuable feedback, teaching lessons about what worked, what didn’t, and where to grow. In fact, many of the world’s greatest athletes attribute their success to learning from failure. It builds resilience, sharpens focus, and fosters self-awareness. Reframing failure as a stepping stone rather than a roadblock helps athletes break free from the fear that holds them back.
The Downside of Sandbagging 🚧
While sandbagging might reduce fear in the moment, it limits growth in the long term. Success comes from taking risks, facing failure, and learning from it. Without that willingness to push beyond the comfort zone, athletes risk plateauing or never discovering their full potential.
How to Overcome the Fear of Failure 🧠
If you recognise sandbagging in yourself, don’t worry—you’re not alone. Here are some strategies to break the cycle and embrace a healthier mindset:
Redefine Success: Shift your focus from results to effort, progress, and improvement.
Embrace Vulnerability: Understand that failure isn’t the end—it's a stepping stone to success.
Set Honest Goals: Challenge yourself with realistic but ambitious targets.
Reflect on Your Why: Remember your purpose and passion for the sport—it will motivate you to push beyond fear.
Sandbagging can feel like a safe choice, but it keeps you from reaching your true potential. The most successful competitors aren’t those who never fail—they’re the ones who face failure head-on and use it as a tool for growth.
Next time you catch yourself holding back, ask: What am I afraid of? Then remind yourself that failure is part of the journey. By letting go of fear, you’ll unlock the confidence and resilience needed to achieve your best.
Now go out there and show the world what you’re truly capable of. The only limits are the ones you place on yourself. 🌟
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