In this video I start to cover off the first two of the five top things to get sorted before you even start your training. Get any of these five things wrong and your training is doomed before you take your first pedal stroke.

Video Transcript

So I’m going to talk about how we resolve these issues. I’m going to get quite deep into this one so hang with me as we get through these slides because you’re going to get some really good information here. The first thing that we want to do is we want to address the five top things that you need to get sorted out before you even start your training.

The first most important thing is to set your goal. Now, a lot of people, they go, “Yeah, yeah, goal setting, I know, I know about that, I know it’s really important,” and that’s about as far as they go with it. But, you know, I’ve been coaching people for a long period of time, and the most successful athletes I’ve coached have always had very focused goals. People that come onto my program and they go, “I want to train for this event, I want to do very well, I want to podium,” or “I want to do a sub-30 on the Peaks Challenge Falls Creek, or a sub-10.” Very focused goals, they know exactly what the goal is. They know when it’s going to happen because it’s usually an event. We find that those people are really, really successful. The people that come onto the program and they talk to me and they go, “Oh, I want to lose a bit of weight, and I want to ride a bit faster and improve my threshold power.” Those sort of people, we generally find they’re a little bit flaky. We find that they usually lose focus.

I’ll talk about focus a little bit later on because it’s important. The reason for that is because it creates a little bit of drive of motivations. It activates the purpose for your training. When you wake up first thing in the morning and you know that you’ve got to get up and do the training session or whatever, it helps activate you to do that. If you don’t have a goal or your goal is a bit flaky, you know that you’re not really working toward anything, then you don’t really have much purpose around your training and it’s kind of a lot easier for you just to, “Oh, I can skip this session,” or “I’m not feeling that great,” or “I’m a bit tired,” or “I just want to lie around in bed and hit the snooze button.”

It’s good to have that goal there to activate the purpose.

Having a fixed date and being measurable are key points, but once you’ve got a goal, then you start working back from it. This is really where it gets quite exciting. You get to work out where you are at the moment and then the steps that you need to take the achieve your goal. Sometimes that goal might be something that you can achieve in the next 12 weeks. It might be something that may take you 3 years, depending on if it’s a big goal or a little goal. Like I say, the number one ideal goal is to have an event. Being event-driven, events are fixed dates that don’t change, you’re working towards it. That’s a great thing. If you’ve got an event coming up, it could be a race or a recreational ride or a holiday in Europe, they’re great for setting goals. They really create a good activation of purpose. If you don’t have a goal, then I suggest and strongly recommend that you do get a goal, and even just by having a goal and working towards it, you’ll be more successful in your training.

All right. The next thing is to have a plan. I alluded to it a little bit in the last screen is that when you’ve got a goal, then you need to define how you’re going to achieve that and you’ve got to define the training require to reach that goal. I spend a lot of time with my athletes working through where they are at the moment, where they want to go, and then breaking that down into chunks through a training program to help them reach those goals. We break it down into achievable small goals, and that means that if you’re doing this at home, you want to detail monthly, weekly, and daily tasks. By doing so, it just makes it a little bit easier because sometimes you look at a really big goal and you go, “Oh gee, it’s just going to take me forever and I don’t know where to start.”

By breaking it down into monthly, weekly, and daily tasks or training sessions, then it makes it really easy to work towards it because you’ve got smaller goals that you’re just ticking off on a daily basis. One of the goals may be having a rest day. It doesn’t involve doing anything. Some of it may be, obviously, you’ve got to do a particular training session. That’s good. That creates good clarity around it. It also means that you start being able to measure your success. We’ll talk about that a little bit later on for motivations.

Obviously the training that you’re doing and the plan that you put together must be specific for the goal that you have. That’s really, really, really important. It must be measurable and achievable. We’ve got some fantastic tools around to measure training load, if you’re using power, heart rate is great for measuring training load. Then you can look at how successful you’re getting. Are you getting faster? Even down to a simple Strava segment, are you getting faster on that Strava segment? If you don’t have Strava, you can use a hill climb in your area and just time going up it.

The really important thing about plans is that as you train through it, you need to correct as you go. Like when you set out a training program, it is kind of like a little bit of a living document because things change. You may have a work commitment coming up, family commitment that you need to modify your training program for. You may find that the training needs to be tweaked depending on how you’re managing the fatigue of the training program. It might not be enough fatigue or too much fatigue. I’ll go through that a little bit later on. It’s important to be able to correct as you go along.

Number three. Make the time. A lot of people come to me and say, “I just don’t have much time. I’m really time-strapped. I’ve got a young family, I’ve got work commitments, I’ve got a professional job where it’s quite stressful, and I spend long hours in the office or wherever, or I’m a shift worker,” it’s a big issue. How do we resolve that?