Setting your cycling racing goals for a successful New Year
http://www.cycling-inform.com/articles/360/1/Setting-your-cycling-racing-goals-for-a-successful-New-Year/Page1.html
Brendan Rowbotham
Brendan
Rowbotham is an associate coach with Cycling Inform, who still regularly races
at Elite level in Victoria. He is a
support rider at our Bright Boot Camps and is passionate about helping cyclists
of all ages and abilities achieve their cycling goals whilst achieving a
realistic work / life balance. By Brendan Rowbotham
Published on 05-Jan-09
In thinking about the year ahead, I find it effective to put some
structure into my plans by starting to set some short and longer term
goals. I always have a big goal for October but that is a long way
off, so I have shorter term goals along the way that help me perform at
optimal levels by the time October rolls around.
I always enjoy the arrival of the New Year and the excitement that comes with it. Another year of racing and an opportune time to reflect on last years results and in that context, time to start thinking about the year of racing that lies ahead.
In thinking about the year ahead, I find it effective to put some structure into my plans by starting to set some short and longer term goals. I always have a big goal for October but that is a long way off, so I have shorter term goals along the way that help me perform at optimal levels by the time October rolls around.
After a couple of days of thinking about what is possible with work commitments, financially and allowing for plenty of quality family time, its time to get a bit more serious – that four week holiday riding the French Alps is still a few years off yet! I always start with a clear objective or objectives. Objectives can combine a multitude of short term or mini goals and usually one main goal that I refer to as THE ONE! I like to break my objectives into 12 week blocks, or 3 blocks each of four weeks duration. This keeps it interesting and allows me to focus on gradual periodisation throughout the year. Not unlike stage gates for a project I check in on milestones achieved along the way to make sure progress is on track – if not I make amendments to suit the objective.
For example as part of my objective or goal setting I always like to lose some weight and get some speed in the legs over summer. For you it might be to build leg muscles, work on your core strength or beat your current PB up your least favourite hill! What about beating your long time combatant in an individual time trial? Or alternatively it might be as simple as going up one grade in your local club racing.
The point of establishing an objective is to make it real, it must be measurable and of course time bound – i.e what is it, (you must actually be able to have a reasonably good chance of achieving it with some hard work) how do I know when you have achieved it and lastly when am I going to do it by?
Take the next step. Despite the fact I have been racing for quite a while I still like to make a training plan and stick to it. Even the best cyclist’s i.e the pros do this routinely. I have my training and racing diary sorted out so it’s broken into manageable and enjoyable chunks. It’s common knowledge that you can't go well all the time when training in a very structured way due to the work / rest efforts associated with building muscular endurance. For some goals I need much harsher, lets call them honest reminders. I like to write these ones down in big bold letters and put it somewhere prominent. If it relates to my diet I put it on the fridge, in the pantry or where I store my bikes. At your desk at work is also another good place. By writing it down I am taking accountability for my actions and signing up to the goal with more conviction. I also know when I have deviated from what I wanted to achieve. One I have at the moment is No Coke a Cola! So far, so good. This approach may also work for you.
Make sure you visit your end goal regularly i.e visualise what it looks and feels like particularly in times where you find it challenging to stick to the objective you initially set. For example you want to reach 74kgs to help you climb more efficiently. Think about this before your second helping of desert or reaching for the second beer in the fridge! Or if you do put in an extra 20 minutes on the ergo! Which is easier?
Of course you also need to set a reward that matches the goal. This may be a new set of flash wheels, an entry into a particularly hard race or cycling event, or a night out at a favourite restaurant with friends or family. This self reward component is very important as the key is to acknowledge that you have achieved your goal. It doesn’t have to be expensive either; just something to signify you achieved what you set out to. Lastly, ensure to share your goal with others, such as your friends and family. This way everyone can share the successes and enjoyment of our fantastic sport.
Good luck and all the best for a successful year of racing and training in 2009.
Brendan Rowbotham
8 Tips for Goal Success
1: What are your objectives / goals? – Include sub and mini goals – Do you have one big goal – write it down and refer to it regularly – make it visible
2: Where are you currently? – What would you like to change and why?
3: What are some of the training options available for you to achieve your objectives? (i.e: racing, motor pacing, hill sprints, time trials, diet, core strength, Bright Boot Camp or ergos)
4: Determine a rough training plan suited to achieving your objectives – consult with your coach who can help with this
5: Set and commit to the plan: this will be the what, when & how of you achieving your objective – Provide visible reminders and regular reflection
6: Review, analyse, assess – how are you tracking – modification required?
7: Link back to the original objective or goal
8: Celebrate and share your successes at agreed milestones!
In thinking about the year ahead, I find it effective to put some structure into my plans by starting to set some short and longer term goals. I always have a big goal for October but that is a long way off, so I have shorter term goals along the way that help me perform at optimal levels by the time October rolls around.
After a couple of days of thinking about what is possible with work commitments, financially and allowing for plenty of quality family time, its time to get a bit more serious – that four week holiday riding the French Alps is still a few years off yet! I always start with a clear objective or objectives. Objectives can combine a multitude of short term or mini goals and usually one main goal that I refer to as THE ONE! I like to break my objectives into 12 week blocks, or 3 blocks each of four weeks duration. This keeps it interesting and allows me to focus on gradual periodisation throughout the year. Not unlike stage gates for a project I check in on milestones achieved along the way to make sure progress is on track – if not I make amendments to suit the objective.
For example as part of my objective or goal setting I always like to lose some weight and get some speed in the legs over summer. For you it might be to build leg muscles, work on your core strength or beat your current PB up your least favourite hill! What about beating your long time combatant in an individual time trial? Or alternatively it might be as simple as going up one grade in your local club racing.
The point of establishing an objective is to make it real, it must be measurable and of course time bound – i.e what is it, (you must actually be able to have a reasonably good chance of achieving it with some hard work) how do I know when you have achieved it and lastly when am I going to do it by?
Take the next step. Despite the fact I have been racing for quite a while I still like to make a training plan and stick to it. Even the best cyclist’s i.e the pros do this routinely. I have my training and racing diary sorted out so it’s broken into manageable and enjoyable chunks. It’s common knowledge that you can't go well all the time when training in a very structured way due to the work / rest efforts associated with building muscular endurance. For some goals I need much harsher, lets call them honest reminders. I like to write these ones down in big bold letters and put it somewhere prominent. If it relates to my diet I put it on the fridge, in the pantry or where I store my bikes. At your desk at work is also another good place. By writing it down I am taking accountability for my actions and signing up to the goal with more conviction. I also know when I have deviated from what I wanted to achieve. One I have at the moment is No Coke a Cola! So far, so good. This approach may also work for you.
Make sure you visit your end goal regularly i.e visualise what it looks and feels like particularly in times where you find it challenging to stick to the objective you initially set. For example you want to reach 74kgs to help you climb more efficiently. Think about this before your second helping of desert or reaching for the second beer in the fridge! Or if you do put in an extra 20 minutes on the ergo! Which is easier?
Of course you also need to set a reward that matches the goal. This may be a new set of flash wheels, an entry into a particularly hard race or cycling event, or a night out at a favourite restaurant with friends or family. This self reward component is very important as the key is to acknowledge that you have achieved your goal. It doesn’t have to be expensive either; just something to signify you achieved what you set out to. Lastly, ensure to share your goal with others, such as your friends and family. This way everyone can share the successes and enjoyment of our fantastic sport.
Good luck and all the best for a successful year of racing and training in 2009.
Brendan Rowbotham
8 Tips for Goal Success
1: What are your objectives / goals? – Include sub and mini goals – Do you have one big goal – write it down and refer to it regularly – make it visible
2: Where are you currently? – What would you like to change and why?
3: What are some of the training options available for you to achieve your objectives? (i.e: racing, motor pacing, hill sprints, time trials, diet, core strength, Bright Boot Camp or ergos)
4: Determine a rough training plan suited to achieving your objectives – consult with your coach who can help with this
5: Set and commit to the plan: this will be the what, when & how of you achieving your objective – Provide visible reminders and regular reflection
6: Review, analyse, assess – how are you tracking – modification required?
7: Link back to the original objective or goal
8: Celebrate and share your successes at agreed milestones!