Episode 22: Alex Nicolai — The Power of the Pause

In Episode 22, Anton talks with Alex Nicolai, a freshman at Ursinus College, about some of the deeper, less-discussed aspects of the student-athlete journey. Alex explains why he chose to take a gap year before college, how that experience shaped his mindset heading into swimming at Ursinus, and he shares strategies for building strong team culture and navigating performance plateaus—both in the pool and outside it.

Key lessons:

• The value of taking time: Alex’s gap year wasn’t “wasting time,” but a strategic decision that allowed him to reset, reflect, and approach college with clarity.

• Team culture matters: Beyond personal performance, the environment you swim in, the culture you’re part of, and how you contribute to it can make a big difference in both results and enjoyment. Swimming really isn't an individual sport. Being there for your teammates is crucial to having a good season.

• Recognising plateau and pushing through: Alex doesn’t shy away from the fact that everyone hits plateaus. What differentiates is how you respond—whether you look for new tactics, lean on support, or redefine your goals.

Final thoughts:

Often, the focus in sport and academics is on “accelerating upward” — faster times, higher grades, more accolades. But Alex’s story reminds us that sometimes the strategic pause (gap year), time to reflect, the environment you choose, and how you respond to quieter seasons are equally significant. Remember that you are never alone in this journey. Your teammates are there for you, cheering you on through all the highs and lows. If you’re questioning whether to “go full speed now” or “pause and prepare,” this episode gives a thoughtful perspective.