2011 Season Goal Setting By Matt Smith, Associate Coach Mile High Multisport

After a few weeks off of training for the holidays, I can’t tell you how many Facebook posts and notes I get from fellow triathletes about getting “back on the horse” in the New Year to burn off the extra carbo-loading at the holiday cookie table. I have never been a firm believer in New Year’s resolutions or the goals that the majority of “those people” that crowd the equipment in our gyms in January set that sound something like, “I’ll get fit for 2011.” These goals lack the structure and accountability that make sure we accomplish them. Instead of hastily setting your goals for this season, I encourage you to implore a very simple, yet effective three step strategy that will help you set goals you’ll be proud to have accomplished by the end of the season.

Step 1: Take Time to Reflect on Past Performances If you’re like me, you replay the best and worst of prior seasons constantly. You are able to rattle off exactly what would give you that extra second that would have you hit your PR. Take time to move this inner dialogue onto a piece of paper and write down the top five things that made your season great and the top five things could make it better next year.

Step 2: Craft a Vision for Your Season Few athletes take the time to look at their season from the 30,000 foot level and just pick races they think would be “cool” or ones they are comfortable with. Ask yourself what your top three measures of a successful season are. (ex. Shave 5 minutes off my 70.3 time, race my first marathon, podium in a sprint tri)

Step 3: Write Your Goals Down A study of “successful” Harvard grads stated that the difference between the 10% of most successful grads and the others was that they write down goals. The simple act of transferring thought to paper equals a 90% higher personal commitment level to that goal. I use the S.M.A.R.T. goal format as it is easy and gives you a consistent template. Take your top 3 success measures from Step 2 and make them S.M.A.R.T goals to frame your race season.

S.M.A.R.T Goal Format

• S – Simple (should be one sentence max)
• M – Meaningful (should be something meaningful to you personally)
• A – Attainable (make sure the goal is something you think you can do)
• R – Reaching (the goal needs to be something that is a challenge to accomplish)
• T – Timely (set a deadline as this combats procrastination)

Step 4: Plan Your Races After you’ve set your season goals, NOW you can plan which races will best help you accomplish those goals. Take the time to look at the www.slowtwitch.com or www.beginnertriathlete.com race forums, ask friends and other athletes and find the races you know will be best suited for your training schedule and will best help you accomplish your goals. If you want to shed five minutes off your 70.3 time, you may want to pick a race like Galveston or Florida with a flat and fast course vs. Boulder where you have to run at altitude and in the heat. If you are a great cyclist, find a course with a challenging bike course.

Step 5: Build in Accountability Measures The last step is the most important. Think about what will make you stick to your goals and be accountable for the action steps to accomplishing them. It’s time to go back to Kindergarten and post your plans on the fridge at home, on the wall in your cubicle at work, on a small sheet taped to the top tube of your bike or share them with your training partners and family. The only way to be held accountable by others is to ask. As you set up your season, know there are lots of resources online or through local triathlon clubs and coaching services to help you. Mile High Multisport is happy to help and you can contact the coaches here.