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Rosie MacLennan is a powerhouse: she was the first Canadian athlete to defend a gold medal at a summer Olympics by winning back-to-back golds in trampoline in 2016 and 2020, she served as the Chair of the Athletes Commission at the COC and fought tirelessly for safe sport, and she has an MBA from Stanford. We were fortunate enough to have Rosie join us at our annual Third Factor client dinner a short time ago, where she shared a behind-the-scenes look at her path to Olympic triumph, the significant challenges she faced on the journey, and the tools she used to help overcome them.

Here are three lessons from Rosie’s talk that can help anyone striving for their own version of a gold-medal performance.

1: Confront failure head-on

One of Rosie’s most interesting insights was slightly counter-intuitive: when the fear of failure is strong, don’t shy away from it – lean into it. Ahead of the Olympics, Rosie consciously worked to confront the possibility of failure directly, and work through her worst-case scenario in vivid detail.

“By confronting the possibility of failure, you can free yourself from its grip.”

In partnership with her mental performance coach, Rosie sat down and played out two scenarios: what if things go well and I win? And, what if I stumble and fail? With these two scenarios in mind, she vividly worked through how she would feel and what her life would be like: 1 day after, 1 week after, 1 month after, 1 year after, and, eventually, 5 years post-Olympics. Rosie’s realization? Ultimately, the outcome at the Games would have little impact on her life 5 years down the road. Regardless of the outcome she would be okay. This mental exercise allowed Rosie to remove the distraction of fear from her preparation. By confronting failure head-on, she could redirect her energy from worrying about what could go wrong to focusing on what she could control. Whether you’re preparing for a major presentation, launching a new business venture, or pursuing a personal goal – instead of trying to avoid thinking about failure, take the time to visualize the negative scenario. When we “play out the full movie” what we often find is that the fear comes from the fact that we are just imagining a moment in time – an incomplete thought or image that doesn’t reflect the fullness of time. By confronting the possibility of failure, you can free yourself from its grip and focus entirely on performing at your best.

2: Embrace direct feedback

Rosie’s coach, Dave Ross, is known for a style that is extremely candid. While some athletes balked at his bluntness, Rosie saw something deeper: a genuine commitment to helping her succeed. She understood that behind his straightforward critiques was a profound belief in her potential. Instead of resisting his feedback, she consciously worked to lean into it, using it as information to unlock higher levels of performance. This ability to harness the value in blunt feedback came from her taking the time to understand Dave as a person. She took the time to look beyond personality and style to understand his values and ultimately his character. These insights didn’t just unlock her own performance, they also allowed her to help other athletes shift their perspective on Dave’s feedback by sharing her insights into what was behind his style. When you find yourself chafing at direct feedback, consider the intent of the person delivering it. Where are they coming from? What are they trying to help you accomplish? Often, others are trying to help – even when their wording or approach might trigger some reactivity.

3: Use visualization to overcome obstacles

In the lead-up to the Tokyo Olympics, Rosie faced a daunting challenge: a series of serious ankle injuries that left her unable to perform her trampoline routine for weeks. In fact, she was unable to practice her full routine until one day before leaving for the Games.

“When we imagine something with enough vivid detail – to our body, it’s real.”

Rather than letting this setback derail her preparation, Rosie turned to the power of imagery and visualization. Unable to train physically, she trained mentally. This started with simply imagining herself bouncing on the trampoline again. She shared that, initially after the injury, every time she would close her eyes and visualize jumping on the trampoline – she would see herself falling. With effort and (mental) practice, she was able to start to imagine herself jumping with confidence, and eventually to visualize her entire routine in vivid detail. Remarkably, Rosie finished 4th at the Tokyo Olympics— less than a single point off of the podium featuring the best athletes on the world, all of whom had been training regularly, despite having been unable to physically practice until a single day prior to travel. When we imagine something with enough vivid detail – to our body, it’s real. Some studies estimate that for elite athletes, mental rehearsal delivers roughly 85% of the benefits of physical rehearsal. Rosie’s experience certainly backs up that research. Visualization isn’t just for elite athletes. It’s a tool anyone can use to prepare for high-stakes situations —whether it’s a speech, negotiation, or exam—spend time visualizing your performance. Imagine every detail: the environment, your actions, and the desired outcome. This mental preparation can help you feel more confident and prepared when the moment arrives.

Bringing it all together

Rosie MacLennan’s journey to Olympic success is more than a story about athletic achievement. Her approach to confronting failure, embracing feedback, and harnessing the power of visualization provides lessons that can help all of us. Here’s a challenge: think about your own version of a “gold medal performance.” What are you striving for in your career, relationships, or personal growth? Now, consider how you can apply Rosie’s three strategies: Confront failure head-on: What’s holding you back? Imagine the worst-case scenario to start to rob it of its power. Embrace direct feedback: Who in your life is pushing you to be better? How can you listen with an open mind and use their insights to grow? Use visualization to your advantage: What mental rehearsals can you do to prepare for your big moment? 15,000 athletes will compete in 878 events across 54 sports at the Paris Olympic and Paralympic Games. To help you narrow in on what to watch, we asked our network of elite athletes, coaches and influencers to share the stories they’re most excited for. Here’s what they said.

Martha McCabe

3x Olympic swimmer, Founder, Head to Head

It might sound silly but one of the things I’m most excited about is for the athletes to experience a ‘normal’ Olympic Games. After an extremely challenging, delayed and socially distanced, Tokyo Games in 2021, this will be the first chance for summer athletes since 2016 to experience that real Summer Games feel. From socializing in the athlete village, to getting out into Paris after they compete to soak up the Games energy, it’ll be incredible! On the performance front, Summer McIntosh is the one to watch in swimming. She’ll have stiff competition with Australia’s Ariarne Titmus, and USA’s Katie Ledecky (among others!), but she’s proved she belongs with the best, and I think she’s got a great shot at some seriously well earned Olympic medals. I’m also really excited to see Josh Liendo lead a quickly improving men’s swim team. He, along with a few other young Canadian men (like Ilya Kharun) have proven that they’re not afraid of the big boys on the world stage, so I think they’ll be ready to leave their mark for Canada too.

When to watch

Summer McIntosh: July 27 – August 4 Josh Liendo: July 31, August 3, August 4 Ilya Kharun: July 31, August 3, August 4

Karen O’Neill

CHIEF EXECUTIVE OFFICER, CANADIAN PARALYMPIC COMMITTEE

There is incredible momentum leading into the Paris Paralympic Games. It signals to many Paralympic athletes a competition post-COVID, whereby their planning and preparation have been more within their control. For many, it is a chance to come back following the Summer Games in Tokyo with focus and determination to perform. Athletes heading into these Games are now in the final qualification period to secure a nomination to Team Canada. There are many exciting stories, with numerous first-time athletes heading to Paris. For some veterans, like the Women’s Goalball Team, it means securing a nomination for Team Canada. Let’s all cheer on Team Canada in this fierce and exciting competition from August 28 to September 8!

When to watch

Paralympic Games: August 28 – September 8 Women’s Goalball: August 29 – September 5

Debbie Low

CHIEF EXECUTIVE OFFICER, CANADIAN sport institute ontario

For me, one of the most exciting sports to watch at the Paris Olympic Games will be Women’s Beach Volleyball, featuring the Team Canada duo of Melissa Humana-Paredes and Brandie Wilkerson. I worked with Melissa’s dad at Ontario Volleyball when I was starting my career in sport management, and these two talented athletes have been supported by Canadian Sport Institute Ontario (CSIO) throughout their careers. Paris 2024 will be Melissa and Brandie’s second Olympic appearance, having both competed at Tokyo 2020 with different partners. Melissa and Brandie teamed up in 2022 and have since made the podium at numerous international and professional beach volleyball tournaments. They are currently ranked 4th in the world. Melissa is also a former World Champion and a two-time Commonwealth Games Champion, having won the FIVB Beach Volleyball World Championship in 2019 and the Commonwealth Games in 2018 and 2022, all with her former partner Sarah Pavan.

When to watch

Women’s Beach Volleyball: July 27 – August 9

Anne Merklinger

CHIEF EXECUTIVE OFFICER, Own The Podium

Canada Basketball is set to make history at the 2024 Olympic and Paralympic Games. For the first time, Canada has earned Olympic qualification for the women’s team, the men’s team, and the 3×3 women’s basketball team. This milestone highlights the growing strength and depth of basketball in Canada. The women’s, men’s, and 3×3 women’s basketball teams are heading into Paris with significant momentum. Each team has demonstrated exceptional skill, determination, and teamwork throughout the qualification process, providing a strong foundation as they prepare to compete on the world stage. Additionally, both the men’s and women’s wheelchair basketball teams will compete at the Paralympic Games. Known for their competitive spirit and resilience, these teams add to Canada’s robust presence in basketball. With no regrets and a steadfast focus on winning, Canada Basketball is poised to make a substantial impact at the Paris Olympics and Paralympics, representing Canada with pride and inspiring future generations.

When to watch

Men’s Basketball: July 27 – August 10 Women’s Basketball: July 28 – August 11 Women’s 3×3 Basketball: July 30 – August 5 Men’s Wheelchair Basketball: August 29 – September 7 Women’s Wheelchair Basketball: August 29 – September 8

Mel Davidson

4x gold medal winning coach

Canada has recently become a basketball nation. Five teams will represent Canada in Paris: three Olympic teams (Men’s, Women’s, and Women’s 3×3) and two Paralympic teams (Men’s and Women’s). The Women’s 3×3 team, featuring the top three FIBA Women’s 3×3 players, won a nail-biter in their final Olympic qualifying game to secure their spot. The Men’s team, qualifying for the Olympics for the first time in over two decades, is riding high after beating the USA to win bronze at last year’s world championships. With their most talented roster ever, the big question is whether they can build on the team approach developed over the past four years. The Women’s Wheelchair basketball team has an experienced and talented roster capable of medaling in Paris. However, after three coaching changes in three years, the question is whether their current stability will allow them to gel in time for a deep run at the 2024 Paralympics.

When to watch

Rosie MacLennan

2x gold medal winning trampoline gymnast

Jacqueline (Jackie) Simoneau is an artistic swimmer heading into her third Olympic Games. Known for her grace and precision in the water, Jackie has been a key figure in Canadian artistic swimming for years. After competing in the Tokyo Olympics, she decided to retire and pursue a doctorate in podiatric medicine, demonstrating her dedication and versatility both in and out of the pool. In 2023, Jackie made the surprising decision to put her studies on hold and rejoin the national team. Her return has been nothing short of remarkable. At the 2024 World Aquatics Championships, she played a pivotal role in helping Canada qualify a full team and a duet for the Paris 2024 Olympics. Her leadership and experience have been invaluable to the team, inspiring her teammates and contributing to their overall success. Jackie’s most significant achievement came when she made history by becoming the World Champion in the free solo routine. This victory marked the first time a Canadian had won the title in 33 years, cementing her legacy in the sport. Her comeback and subsequent triumphs have not only elevated her status but also shone a spotlight on Canadian artistic swimming on the world stage.

When to watch

Artistic Swimming: August 5 – August 10

Garry Watanabe

Principal trainer & sport lead, Third Factor

I’ll be watching the team rowing events, where brief yet intense races unfold in just 5-7 minutes. These events are a captivating showcase of teamwork, skill, and endurance, as athletes push themselves to their absolute limits in the pursuit of victory. The synchronization and power displayed by the rowers create a thrilling spectacle that never fails to inspire. Rowing demands both physical strength and mental resilience, with athletes enduring massive pain and exhaustion while maintaining perfect coordination. This combination makes rowing one of the most challenging and compelling sports to watch, drawing viewers who appreciate the dedication required to excel. For a deeper insight into the preparation and commitment involved in rowing, I highly recommend The Four-Year Olympian by Jeremiah Brown. This book provides a gripping account of Brown’s journey and the immense effort needed to compete at the highest level, offering an inspiring story of perseverance and achievement.

When to watch

Rowing: July 27 – August 3

Our company’s roots go back to the 1988 Olympic Games in Calgary, Alberta. Our founders, Peter Jensen and Sandra Stark, were mental performance coaches to Canada’s figure skating team – a team that won 3 out of Canada’s 5 medals on home soil. The business community took notice, and Peter and Sandra were soon working with organizations across the country to apply the principles they used in sport to a wide variety of other settings. Fast forward to 2022 and Olympic Sport is still our top R&D lab. We work with athletes and coaches at the highest level to understand how they perform, collaborate and lead, and synthesize their best practices for use across disciplines – from business, to academia, industry, philanthropy and beyond. We’ve had the privilege of working with dozens of athletes and coaches who are representing Canada at the Beijing Games. Here’s a roundup of who we’ll be cheering for this February.

The Canadian Ski Team

Ski Cross is one of the most exciting freestyle skiing events at the Games. We’ve been proud to work with the athletes and coaches on both the men’s and women’s teams to help them build self-awareness, leverage their strengths, and perform under pressure. We’ll be cheering them on in the Ski Cross events on February 17th & 18th. Our work with Alpine Canada has also taken us to the downhill skiing events. We’ll be keeping a close eye on Team Canada at the men’s and women’s Slalom, Giant Slalom, and Super-G events.

Figure skaters from around the world

Brian Orser and Tracy Wilson are not just Olympic medallists, but widely regarded as the top coaches in the sport. They’ve shared their perspectives on performing in critical moments with us, and we’ll be cheering on their skaters as they compete for the podium in Beijing.

Tracy Wilson is an Olympic Medallist and 7-time Canadian champion

The Canadian Women’s Hockey Teams

We’ll be staying up late to watch Team Canada battle to reclaim Gold. We’ll also be keeping our eye Marie-Philip Poulin who is not just one of the best pressure performers in the world, but the best hockey player in the world, full stop according to our co-founder Peter Jensen. At Third Factor, we are sad to learn that Team Canada will not be competing at the Tokyo Olympic and Paralympic Games this summer. At the same time, we are also incredibly proud of the Canadian Olympic and Paralympic Committees for taking the lead and making the right decision for the health and safety of Canada’s athletes, coaches, staff, volunteers and fans. The chaos, challenges and health risks posed by COVID-19 make the decision to withdraw from the Games a necessary one. Athletes are unable to train. Coaches and support teams cannot properly plan. Travel is unavailable and unsafe for family members and other attendees. And the sponsors that support athletes and teams are now unable to proceed with their marketing efforts without risking the appearance of being insensitive and out-of-touch given the current reality.

“We stand ready to support our athletes, coaches and leadership organizations through the coming months and in Team Canada’s inevitable return to Olympic competition.”

By withdrawing Team Canada from the Tokyo Games, the COC and CPC have made an important statement that this crisis is bigger than the Olympic and Paralympic Games and that our collective health and safety should be our only priority over the coming months. They have also given a clear answer to the athletes who have been tortured by uncertainty and were wondering whether they would have a chance to compete and, if so, whether they would have to risk their health in order to do so. We join the COC and CPC in calling on the International Olympic and Paralympic Committees to postpone the Tokyo Games by one year so that all members of the international community may focus on their physical, mental and financial health, caring for loved ones, and doing their part to stop the spread of COVID-19. For the last three decades, our organization has been proud to support the Olympic community in Canada. We stand ready to support our athletes, coaches and leadership organizations through the coming months and in Team Canada’s inevitable return to Olympic competition. Signed, Dane Jensen, Peter Jensen, Sandra Stark, Peggy Baumgartner, Garry Watanabe & Cyndie Flett on behalf of the entire team at Third Factor.

Editor’s note: Since publishing, we have learned that the IOC has officially postponed the start of the Tokyo Games.

This Friday marks the 10-year anniversary of the Closing Ceremonies of the Vancouver 2010 Olympic Games. Here at Third Factor, we were incredibly proud to directly and indirectly support many of the athletes and coaches that would go on to become household names. Ten years later, we are still committed to supporting Olympic and Paralympic athletes and coaches in their bid for the podium. And three incredible stories from the 2010 Games continue to influence our understanding of the power of pressure and the way we interact with our clients across all areas of our business.

Changing a Canadian mindset

Prior to the Vancouver Olympics, Canada was known in Olympic circles for one notable achievement: it was the only nation in the world to host the Games without a local athlete winning gold. In fact, Canada had achieved this feat twice; first at the 1976 Summer Games in Montreal, and again at the 1988 Winter Games in Calgary. When Vancouver won the bid to host the 2010 Winter Games, Canada’s 13 winter national sport organizations were determined to change that reputation. A report by sport management consultant and Olympic Hall of Famer, Cathy Priestner Allinger, found that Canadian athletes ranked top-five in the world the year before the games were far less likely to go on to win an Olympic medal than international athletes who were performing at the same level.

“Canada’s challenge wasn’t producing world-class athletes; it was producing world-class athletes who could perform with all the distractions and pressure of the Olympics”

In other words, Canada’s challenge wasn’t producing world-class athletes; it was producing world-class athletes who could perform with all the distractions and pressure of the Olympics. Brian Orser was one of Canada’s star athletes at the Calgary Games in 1988, and he spoke to us about the pressure of competing in front of a home crowd.

To help Canada’s performers prepare for the pressure of Olympic competition, the not-for-profit organization Own the Podium was formed to provide and fund support structures designed to give Canadian athletes the preparation that would allow them to access their best performances in the face of Olympic pressure. Own The Podium was a spectacular success. At Vancouver, Canadian athletes won 26 medals, including a record-setting 14 gold medals, placing Canada third overall. Since that time, Canadian athletes have been ‘converting’ at a rate of around 70% and Canadians now enter Olympic Games with an expectation that they could indeed, be the best in the world.

The impact of self-awareness and communication strategies

We had always believed that self-awareness was a critical component of team performance, and there was no doubt on the subject following our work with the Canadian Women’s Olympic Hockey Team at the Vancouver Games. In 2010, the team was looking to defend its gold medal from the Turin Games four years prior. They were also preparing to face their American arch-rivals who had bested them at the world championship the year before. As the team’s mental performance coach, Third Factor Founder, Dr. Peter Jensen, was tasked with helping the team perform through the high-stakes tournament while under intense scrutiny from the home crowd. To help keep the team running like a finely tuned engine, he elected to bring in our collaboration guru, Peggy Baumgartner, to guide the team through our Self-Aware Team process. Through the program, the team was able to gain a better understanding of their tendencies – both individually and as a team under pressure. And, they leveraged that new understanding to design systems to keep communication flowing effectively when the pressure mounted. The players remember it as a challenge that was both extremely difficult, and extremely worthwhile.

With a strategy in place, the team was able to communicate and stay consistent whether things were going well or poorly. They were able to work their way through the ups and downs of Olympic competition and successfully defend their gold medal on home ice. What we learned is that when you have a high functioning team – even one that’s among the best in the world – one of the most powerful ways to further enhance their performance is to increase their self-awareness and communication skills.

The convergence of health and performance

For us at Third Factor, there was a hidden storyline we were following that was far more significant than the Olympics. One week prior to the start of the Games, Peter Jensen was with the Women’s Olympic Hockey Team in Jasper, Alberta, at their pre-Olympic camp when he received confirmation that he had throat and neck cancer.

“Peter had to keep the information from the team so as not to become an enormous distraction”

Peter had to notify the leadership at Hockey Canada and, with their blessing, continued to support the mental performance of the Women’s Olympic Hockey Team. As they headed into their most important competition of the four-year cycle, Peter had to keep the information from the team so as not to become an enormous distraction while simultaneously teaching skills, being at his best and dispensing regular doses of his usual sense of humour. Peter is currently cancer-free and maintains a crazy busy schedule delivering keynote speeches to audiences big and small around the world. Peter wrote about his experience in his own words in his whitepaper, When Health and Performance Converge: What I (re)Learned From Cancer. It’s a great read if you’re curious to learn more about how he was able to stay resilient through such a difficult time. To those of us at Third Factor, the 2010 Vancouver Games are a reminder that Peter doesn’t just teach people how to handle pressure, he lives and breathes the content.