What Olympians Taught Us: Confidence, Recovery and Finding Your Event, From 5 Canadian Olympians

We've sat down with dozens of Olympians on The Athletes Podcast. Their sports differ, from the pool and the sprint track to the throwing circle, but the same lessons keep coming up. Here's what five of them told us about getting to the Games and performing once you're there.

1. Confidence is a skill you train (Finlay Knox, Olympic Swimmer)

Two-time Olympian and 2024 world champion Finlay Knox says confidence is "such a big key factor" in the ready room, and he builds it on purpose: box breathing (6 in, 2 hold, 8 out), music matched to the mood he needs, and work with sports psychologists. He also says to pick the event that fits your body instead of trying to rebuild your body for the event. Read the Finlay Knox episode.

2. Trust beats raw speed (Jerome Blake, 4x100m relay Gold Medalist)

Canada's 4x100m relay won gold in Paris even though other teams looked faster on paper. Jerome Blake credits continuity and chemistry between the four runners. He also didn't start serious weight training until he was 24, so it's never too late to add a missing piece. Read the Jerome Blake episode.

3. Be open to a new event (Marie-Eloise Leclair, Penn State sprints)

Marie-Eloise Leclair was recruited as a 400m hurdler, and her coach moved her to pure sprinting. She became a national record holder, a 13-time All-American at SFU and an Olympian in the relay. Her advice: "Don't count yourself out, work hard, and always have fun." Read the Marie-Eloise Leclair episode.

4. Specialize late (Jillian Weir, Hammer throw)

Jillian Weir played water polo for seven years, plus softball, basketball and several track events, and didn't focus on the hammer until university. She believes that variety made her a well-rounded athlete, and she reminds young athletes that development takes years: "It is your commitment to the process that will determine your progress." Read the Jillian Weir episode.

5. Break the mold (Sarah Mitton, Shot Put World Silver Medalist)

Commonwealth Games and Universiade champion Sarah Mitton talks about breaking the stereotype of what a shot putter looks like, and about learning from setbacks on the way to the Olympics and World Championships. Read the Sarah Mitton episode.

The common thread

• Build a routine before you compete, and trust it.

• Stay open to changing events or sports. Most of these athletes found their event later than you'd think.

• Recovery, sleep and patience matter as much as the training itself.

Want more? Browse every episode by sport, or listen free on Spotify, Apple Podcasts and YouTube.