Gold Medal Behaviours and the Journey to Excellence

I was recently listening to an episode of the Between Two Beers podcast featuring legendary New Zealand canoe racing coach, Gordon Walker. One particular insight struck a deep chord with me—his concept of "Gold Medal Behaviours." As the name suggests, these are the daily training, lifestyle, and competition habits consistently practiced by Olympic gold medallists.

But Gordon made an even more powerful point: these behaviours precede the gold medal. They aren’t something you adopt once you’ve stood on the podium—they're the foundation that makes that moment possible. Success, at the highest level, is built day-by-day, through intentional choices and unwavering consistency.

That idea connected with something one of my athletes recently shared. She was participating in a leadership program for female educators and had completed an assignment that used the metaphor of a bus to describe her personal journey. Everyone in her life—family, teammates, coaches, friends—was considered a passenger on that bus. The exercise explored not just who was on the journey, but why they were there, what they added to the trip, and whether some made the ride harder. It even asked a tough but valuable question: Should everyone stay on the bus?

This perspective mirrors what many Masters athletes experience. As adults balancing careers, families, and community roles, their “bus” is often full—and the road can be winding. Training for performance, especially at a high level, doesn’t happen in a vacuum. The athlete’s journey affects others and often requires shared commitment from those closest to them.

Which brings me back to the idea of sacrifice. It’s a word we throw around often in sport, but I’ve come to believe that for many high-performing athletes, especially those who truly love their sport, it doesn’t always feel like a sacrifice. Years ago, I had the privilege of hearing Olympic gymnast and Commonwealth Games gold medallist Damian Istria speak. As a young athlete, he said he never felt deprived by the fact that he wasn’t out partying with his friends. His choices weren’t seen as sacrifices—they were a reflection of a lifestyle he embraced to reach his potential.

That mindset is especially relevant to the Masters athletes I work with. They are in a variety of life phases—raising children, building businesses, caring for aging parents, or re-establishing themselves post-retirement. For them, committing to training and competition often involves negotiation and compromise, not just internally but with family, friends, and colleagues.

Gold Medal Behaviours for a Masters athlete might look a bit different than for a 22-year-old Olympian, but the principles remain the same. It’s about clarity of purpose, aligning your daily habits with your goals, and understanding that your journey involves others. Being mindful of who is on your bus, why they’re there, and how you’re all moving forward together can make all the difference.

Because whether you're chasing a world championship title or a personal best at your local regatta, the path to excellence is still built one intentional decision at a time.

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