Mountain biking legend Kate Courtney boldly declares, ‘Pushing your limits reveals strengths you never knew you had.’ But here’s where it gets controversial: does success in elite sports truly come from relentless pressure, or is there a more sustainable path? Let’s dive into her remarkable journey to find out.
In early September, Kate Courtney stood at the starting line of the UCI Mountain Bike World Championships for the 12th time in her illustrious career. However, this time was different—she was tackling the grueling marathon distance for the first time. Known for dominating shorter cross-country and short-track races, Courtney stunned the world by conquering the 77-mile course, securing her second rainbow jersey in nearly a decade of professional racing.
‘The competition was fierce, and the course was unforgiving,’ the 30-year-old reflected. ‘I was productively intimidated, but I didn’t let the pressure of winning consume me. Instead, I focused on my own performance.’
And this is the part most people miss: despite a grueling final climb, a 20-minute hike over boulders, and a flat tire on the last descent, Courtney remained calm. How? By adopting a new mental approach that prioritized process over perfection.
‘In the past, I felt I had to stand on every podium to feel successful,’ she admitted. ‘It was an impossible standard, and the pressure broke me. My training was flawless, but race day felt like chaos. There was a disconnect between preparation and execution.’
A turning point came in late May when Courtney broke her wrist after her third race of the season. Forced to step away from competition, she reflected on what wasn’t working. ‘Initially, it felt like my season was derailed,’ she said. ‘But looking back, I needed that break.’
For the first time since turning pro, Courtney dropped out of the World Cup circuit and fell out of the top 20 world rankings—a position she hadn’t been in since she was 16. While initially difficult, this setback became a pivotal moment for growth.
‘Now, I’m not just chasing results,’ she explained. ‘I’m engaging with challenges and investing in the process. Approaching training and racing as opportunities, not burdens, has freed me from external expectations.’
Her physical therapist and strength coach, Matt Smith, played a key role in this transformation. Knowing her wrist wasn’t ready for technical short races, he suggested she try the Leadville 100, America’s most prestigious long-distance mountain bike race. Skeptical at first, Courtney soon embraced the challenge. ‘I found freedom in this new endeavor,’ she said. ‘I focused on how I felt, not just numbers or structure. Low external pressure, high intrinsic drive.’
On August 9th, Courtney returned to racing at Leadville. Despite an early headwind and new rules restricting drafting, she set a blistering pace, shattering the course record by nearly 10 minutes.
A week later, she flew to Switzerland with her coach and mechanic to pre-ride the Marathon Worlds course. ‘Those two weeks were the most fun I’ve had in my career,’ she recalled. ‘I knew my fitness would translate, and mentally, I was laser-focused on the course and my plan.’
As a marathon newcomer, Courtney flew under the radar, racing with unprecedented freedom. ‘I took a risk on the second-to-last climb and went solo,’ she said. ‘On the final descent, I got a flat tire but had to trust it would hold. Those moments are earned, but also given—sometimes, luck plays a role.’
With 50 career wins, this victory felt different. Seven years since her last world championship, it was a healing moment. ‘I raced at my absolute limit, physically and mentally,’ she said. ‘This is how I hope to be remembered as an athlete.’
Courtney’s early career from 2017 to 2019 was marked by success, including a spot on the 2021 US Olympic Team. However, the extreme pressure in Tokyo and later on the World Cup circuit took a toll, creating a mental struggle that lasted years.
‘I lost sight of the process,’ she admitted. ‘It was a low period where I wasn’t competing at the level I wanted. I was putting in the work but not seeing the results.’
‘My dad always says you’re remembered for your best days,’ Courtney shared, recalling her childhood love for mountain biking, riding tandem with her father. ‘I’ve had a few of those, but I’ve learned it’s more important to see the bigger picture. The years when everything didn’t click have almost meant more to me.’
At the start of 2024, Courtney switched coaches and began a new training program. The first step? Finding motivation in mentoring young women through mountain biking.
‘What kept me in the sport during tough times was paying it forward,’ she said. ‘Being a role model for young girls showed me that my impact goes beyond race results. They didn’t care if I won or struggled—what mattered was how I showed up.’
In 2023, Courtney launched the She Sends Foundation, a non-profit dedicated to getting more girls on bikes. ‘My goal isn’t to create the next top racer,’ she clarified. ‘It’s to use mountain biking to empower girls for the real world. This sport teaches them they can be powerful and confident.’
She Sends is part of a cultural shift, Courtney believes. ‘Women should receive the same respect as men in bike shops and on race days. They should be celebrated as great athletes, not just ‘great for female athletes.’
Her core message to young girls? Take risks. ‘Pushing your limits reveals your true potential,’ she said. ‘I realized this year that if I’m telling girls to do this, I need to live it. I need to compete at the highest level and exhaust my athletic potential.’
Despite a slow start to the season, including poor performances and a broken wrist, Courtney pivoted. ‘Success isn’t just about wins,’ she said. ‘It’s about the process.’ By embracing new challenges, she’s proven that growth comes from resilience, not perfection.
Controversial Question: Is the traditional win-at-all-costs mindset in sports truly sustainable, or does Courtney’s focus on process and empowerment offer a better path? Share your thoughts in the comments—let’s spark a conversation!
