Goal Setting for Optimal training

LifeSport Coaching helps you achieve your racing dreams

'If you don't know where you're going, how will you know when you get there?'
Every individual on the start line of a race, whether it is a local sprint event or Ironman World Championship in Kona has a goal that they are aiming to achieve.

For many it may be to simply finish the race, for others there may be a certain time or placing that they are striving to meet. But, before you can chase your personal goals, you must know exactly what they are and where you are in relation to them.

Dream Goals vs. Long Term Outcome Goals

At the top end of the goal scale are your dream goals – these goals push you to your limits and keep you focused, day in and day out. Dream goals are the ones that are “out there” – on the distant horizon, but are probably the reason why you got into sport. Long term, outcome oriented goals are the goals that you work towards for one to four years. They can help you through tough times and also serve as inspiration through long training sessions. Set tough goals, but be realistic with those goals. An example of a long term, outcome goal may be to finish an Ironman while a dream goal might be to place in your age group in Kona.

Process Goals

The more precise your goals are, the more likely you are to achieve them. General goals are not reliable in directing training, as they do not focus enough energy on the present. My coaching experience shows that an athlete should use long-term/outcome goals to motivate and to draw them towards their personal limits, but short-term/process goals to reach their desired end. For instance, if your outcome goal is to compete at the Ford Ironman World Championship, but you are presently unable to make the swim cut-off, then you must first establish some intermediate process swim goals. These could include: getting some coached swim sessions, joining a Master’s group, swimming up to four times per week, or stretching for 20 minutes per day to help loosen your tight swim shoulders. These goals should be very specific to your individual needs. Remember to reassess your goals as you work towards them: if you have set a goal that is too easy, then make it harder, and vice versa.

Mid-Term Goals

This confidence-boosting goal focuses your efforts on achieving something ambitious but realistic. For instance, someone whose outcome goal is to complete an Ironman 70.3 race may have the successful completion of a marathon as one of his or her mid-term goals. Reaching this goal would give that person the confidence kick that allows them to push through difficult periods of training.

Action Goals

On a daily basis, it's important to have micro-goals, which create focus for each workout or week of training. These goals create a common link that ties daily workouts together with mid-term goals. They also provide a daily connection to your outcome goal. Having an idea of what you want to get out of a specific workout will keep you motivated and interested in the process rather than just the outcome. Keep in mind that many factors may change daily workouts, so the ongoing evaluation of your action goals should be integrated into your program. Things change on a regular basis: races get canceled, pool times change, or you may get injured or become ill. The only way to stay on top of the changing variables is to be flexible and change along with them.

Applying your goals

Now that you have chosen your outcome and process goals, you have decided what your mid-term goals are and come up with a few daily action-goals, it is now necessary to begin the implementation phase of goal setting. This is the part where you put all your planning into practice…

Spend a few minutes writing out your goals: I recommend outlining your outcome goal, your race goals this season, and the steps you need to take in each discipline in order to achieve them. When times get tough, make sure you refer back to these written words to maintain your focus and commitment.

LifeSport Coaching is group of international-caliber certified coaches, led by Olympic Gold Medal, 70.3 and Ironman Champion coach Lance Watson and Paul Regensburg. LifeSport Coaches are the official coaches of Ironman.

To find out more about how LifeSport Coaching can help triathletes of all levels and abilities realize their goals, email us at coach@LifeSport.ca

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