Culture & Mindset41

Applying the Grit and Resilience of an Ironman Triathlete to the Business World

Applying the Grit and Resilience of an Ironman Triathlete to the Business World | Gareth Holebrook

Gareth Holebrook

April 7, 2021

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Using lessons in Ironman (and similar) races, Gareth will map across to the world of work where Intentional Ways of Working can help people achieve success through focus and deliberate practice. The 5 key areas of discussion will be 

  1. Kata: As my coach tells me: "Don't practice until you get it right, Practice until you CANNOT get it wrong". Based on Toyota Kata, explaining the importance of technique practice in swimming, and how deliberate practice and habit forming can be applied at work. Drawing on the thinking of BJ Fogg, Malcolm Gladwell and Charles Duhigg
  2. WIN (What’s Important Now?). The ability to maintain mental focus through framing and mental modelling. Examples of when surprises, like a puncture, can either frustrate or enhance the opportunity for success.
  3. Grit from Goals, inspired by the work of Angela Duckworth and David Goggins discussing the importance of goal setting, and reflecting on the Stockdale Paradox when things go awry.
  4. Consistency over intensity. Inspired by Kaizen rather than Kaikaku, explaining that to be successful in Endurance Racing takes prolonged and consistent effort with the compound of marginal gains. References will be made to Beresford and the British Cycling Team and James Clear's Atomic Habits
  5. Ikigai. Finding your meaning and your 'Why'. Simon Sinek and Viktor Frankl will be referenced.

Read more about Gareth's Ironman experiences and how it applies to work and life

About Gareth Holebrook

Photo of Gareth Holebrook

Presentation Slides

Summary Transcript

Thank you, Gareth. If I could just pick up the screen share—the abridged title is Applying the Ironman Mindset at Work, and it's about grit, resilience, overcoming adversity, and recovering from it. It’s not just a way of doing; it’s a way of thinking.

Today, I’d like to share how I think as an athlete, how I apply that thinking at work and in life, and how I believe they map across together. By the end of this session, I hope you can take away a few ideas and be more conscious of what’s important in the way you think and work.

Main Themes

The main themes I’ll cover include:

  • QATAR WIN – which stands for "What’s Important Now."
  • Grit, Fortitude, and Resilience
  • Kaizen – Continuous Improvement
  • Ikigai – Passion and Purpose

My Journey

Throughout the slides, you’ll see a handful of pictures of me in different triathlons. I’ve completed 20 Ironman races now. Last year, I was supposed to compete at the World Championships, but COVID-19 forced its cancellation. My goal is to compete this October—just 10 days before my 50th birthday. This weekend, I’m doing a half Ironman in New Zealand, followed by a double Iron distance race called Kiwiman.

What is an Ironman?

An Ironman is a multi-disciplinary triathlon consisting of:

  • 3.8 km (2.4 miles) swim
  • 180 km (120 miles) bike ride
  • Full marathon (42.2 km / 26.2 miles) run

The fastest athletes complete it in just under eight hours. On a good day, I can finish in just under 11 hours—midfield, not insanely fast. What goes through my mind during a race, and how I train for it, is what I’d like to share with you today.

QATAR WIN – What’s Important Now

The first theme is QATAR. This phrase was attributed to George Loomis, and my swim coach still reminds me of it: "Don't practice until you get it right—practice until you cannot get it wrong."

Every year, after the racing season, I go back to basics and focus on drills. Over time, bad habits creep in, and neural pathways dull, so deliberate practice is crucial. It’s not just about physical movement—it’s neurological.

Deliberate Practice and Mastery

This concept also applies to martial arts. I trained in karate in the 1980s under Sensei Billy Higgins, an 8th Dan Shotokan instructor. I recently returned to karate, applying the same principles of mastery through repetition.

There are three books I highly recommend:

  • Peak by Anders Ericsson – The foundation of deliberate practice and the myth of the "10,000-hour rule."
  • The Talent Code by Daniel Coyle – How neural pathways are rewired through myelination.
  • Tiny Habits by BJ Fogg & Atomic Habits by James Clear – Practical approaches to building consistent habits.

Toyota Kata – Mastery at Work

In contrast to sport, Toyota Kata focuses on team mastery. It’s not about physical movements but about the way we think. It develops a scientific, systems, lean, and agile mindset.

Mike Rother, who won the Shingo Research Prize in 2009, introduced the Toyota Kata framework with five key questions:

  1. What is the target condition?
  2. What is the actual condition?
  3. Which obstacles are in the way?
  4. What is the next step?
  5. Where can we go to see what we have learned?

What’s Important Now – The Power of Focus

In an Ironman race, unexpected challenges are inevitable—weather, mechanical issues, exhaustion. As Mike Riley, the "voice of Ironman," says: "The only thing you can control is your attitude."

If you get a flat tire, those minutes spent changing it are part of your race. There’s no point in frustration—you focus on what’s important now.

Grit and Resilience

Ironman hurts—there’s no getting around it. I have a condition called Morton’s Neuroma, where nerves in my feet inflame, causing excruciating pain. But as David Goggins, author of Can’t Hurt Me, says: "Pain callouses the mind."

Last year, Ironman New Zealand was postponed. Instead, I did the Goggins 4x4x48 Challenge: running four miles every four hours for 48 hours, totaling 77 km (48 miles). Instead of dwelling on the cancellation, I adapted.

Resilience isn’t just about pushing through pain—it’s knowing when to step back. Goggins once ran an ultramarathon with a broken tibia; I, on the other hand, know my limits.

Consistency Over Intensity – The Kaizen Mindset

Kaizen, a key Japanese principle, means continuous improvement. It’s not about massive bursts of effort—it’s about steady, disciplined growth.

In contrast, Kai Kaku (radical transformation) and Kakushin (breakthrough innovation) also play roles, but Kaizen is the foundation.

Each time I train, I analyze my data and ask: Did I improve? Even in races, I self-check: Was my form correct? Was my kick efficient?

Ikigai – Finding Your Purpose

Ikigai is a Japanese concept meaning "a reason for being." It’s the intersection of:

  • What you love
  • What the world needs
  • What you’re good at
  • What you can be paid for

Technically, Ironman triathlon isn’t my Ikigai—I’m average, the world may not need it, and I don’t get paid for it. But my passion fuels me. My true Ikigai is coaching and continuous improvement.

Key Takeaways

  • Deliberate Practice – Improve through consistent, structured practice.
  • Kaizen – Always seek small, continuous improvements.
  • Resilience – Embrace challenges, but know when to step back.
  • Ikigai – Align passion with purpose for sustainable success.

Thank you! Please follow me on LinkedIn. I’m finalizing a PDF deep dive on these topics with references, which I’ll be happy to share through the Business Agility Institute.

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