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🏊‍♂️ What We Can Learn from Bob Bowman, Michael Phelps, and Leon Marchand About Consistency, Pressure, and Performance

If you're looking for the secret sauce behind Olympic success, there's no better source than Bob Bowman—the legendary coach behind Michael Phelps and France's rising star, Leon Marchand. The insights shared in a recent podcast with Bowman go beyond elite swimming—they reveal fundamental truths about human performance that apply to fitness, sport, business, and life.

Whether you're training for your first triathlon, climbing your corporate ladder, or simply trying to show up as your best self, these takeaways emphasize something I hold dear: it's not about perfection, it's about showing up, consistently, over time. Let's dive into the most powerful lessons from the episode, and how you can apply them in your own journey—no matter your starting line. 🏁

1. 🏊‍♂️ Consistency Beats Perfection

Neither Phelps nor Marchand relied on magical, superhuman sessions. Instead, they hit consistent, quality sessions again…and again…and again. Bowman explains that they rarely looked "spectacular" in training. What stood out was how predictably solid their performances were day in and day out. Consistency, not spikes of brilliance, won them medals.

👉 This reminds me of a quote from James Clear: "You do not rise to the level of your goals. You fall to the level of your systems." It's the habit of excellence, not moments of it, that breeds progress.

2. 🎯 Practice Performing Under Pressure

This one hit me hard. In one race, Phelps lost his goggles mid-swim—but stayed calm and counted strokes to keep pace. Why? Because Bowman had trained him for moments like that with surprise disruptions during practice.

"Pressure is what separates practice from performance." That's why rehearsing high-stakes situations in training helps you stay calm when the stakes are real.

🛠️ Try this: Next time you train (or work), intentionally add a disruption—time pressure, lack of gear, noisy distractions—and learn to thrive regardless.

3. 🥇 Process Over Outcome

Bowman emphasizes that focusing on small, achievable goals builds a foundation for success. Phelps could sleep easily before Olympic finals because he trusted his process: rest, nutrition, execution. The outcome was never guaranteed—but the process was foundational.

This mindset isn't just for elite swimmers. As a recreational triathlete, I've found that when I focus too much on finishing times or podiums, I miss the point. But when I zoom in on my weekly habits, recovery, and mental state, that's when I make tangible progress.

4. 🧘‍♂️ Calm Is a Trainable Skill

Leon Marchand wasn't always poised under pressure. Bowman shares how he struggled with nerves at first—but he trained those nerves just like any muscle. With repeated pressure simulations and mental practice, Leon became cool under fire.

This proves a powerful point: Staying calm isn't a gift—it's a skill. The more we deliberately train it, the more we can access that state when it matters most.

🎯 Try meditation, visualization, or even roleplay difficult conversations with a coach or peer. You're not just training your mind—you're rewiring your reactions.

5. 💡 One Size Doesn't Fit All

Michael Phelps was intense and private. Marchand is bubbly and social. They had completely different personalities, training styles, and recovery needs—yet both became world-class athletes under the same coach.

What does that tell us? Your approach should reflect your wiring, preferences, and rhythms. Stop trying to copy someone else's 5 a.m. workouts or cold plunges. Find what lights you up—and show up for that consistently.

6. 🧠 Training Volume, Recovery, Data & Visualization Matter a Lot

Beyond the big five takeaways, Bowman touched on several other core principles:

📈 Training volume: There are no shortcuts. Building capacity matters over time.
😴 Recovery is sacred: You can't push your limits without proper rest. Elite coaching accounts for downtime as part of the plan.
📽️ Visualization: Before it happens in the pool, it happens in your mind. Michael reportedly rehearsed entire races mentally—including how he'd feel at each stage.
💰 Deposits into your swimming bank account: Every session, every recovery nap, every stretch is a deposit.
🔍 Track data and ask for feedback: Great swimmers aren't afraid of numbers. They crave them.
🧪 Failure as feedback: Marchand and Phelps were constantly experimenting—adjusting what didn't work and trying new things without fear.

🔥 Final Thoughts

Underlying all these lessons is a core truth: The highest performers aren't chasing medals. They're chasing mastery. They're refining the tiniest details and never taking progress for granted.

Whether you're an athlete, an entrepreneur, or someone just trying to rise above your limits—this mindset matters. Don't wait for motivation or strike a perfect chord. Just put in the reps. Over time, you'll start becoming the type of person who just doesn't miss.