Coach Carter

Traditionally, its about now we all discuss our New Year's resolutions - our intentions to 'do something different' or commit to a new (better?) version of our present selves. Interesting how we take comfort in that, the knowing that we CAN change things, and that it will be somehow better in the future.

I'm not a big fan of resolutions as such - but I do firmly believe in goal setting. Goals give us a purpose, a reason to stretch and challenge ourselves. It also gives us a direction in which to move. This is especially important in athletic performance - having goals helps us direct our efforts effectively, to recognise what IS important and what we can spend less time on. Without goals, we often set ourselves the impossible task of being the best we can be ALL season long.

Its not only important to establish goals for key events (e.g. a certain race), but also in my experience as a cycling coach, to form broader approaches to performance: whether that be training (e.g. mastering a hill climbing), nutrition (e.g. establishing the best pre-event meal) or preparation (e.g. determine the best warm-up): a simple one might be to 'sleep more'!

Goal setting also helps you celebrate your successes - and again, in the broader perspective. It allows you to take something away from every training session as well as every race - don't underestimate the power of hitting a goal, even if its not a new personal best race performance. I remember taking a lot of satisfaction from completing my first race with an average pedalling cadence of 100rpm!!

So, don't enter 2009 with some vague ideas of what you would like to do this year. Instead, sit down with a notepad and WRITE down 3 goals relating to:

• performance
• training
• nutrition
• preparation

Goals are more powerful when you write them down, and if you share them with someone you trust. Don't forget, make sure they are 'SMART':

• Specific: A specific goal has a much greater chance of being accomplished than a general goal. Who is involved? What do you want to accomplish?  Identify a location. Establish a time frame. Identify requirements and constraints. Specific reasons, purpose or benefits of accomplishing the goal.
• Measurable: Establish concrete criteria for measuring progress toward the attainment of each goal you set.
• Attainable: Stretch yourself, and indeed, let yourself dream a little! BUT don't get into the habit of setting goals that are not feasible.
• Realistic:  A goal must represent an objective toward which you are both willing and able to work. A goal can be both challenging and realistic; you are the only one who can decide just how high your goal should be.
• Time based: A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If  you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.

So, what are you waiting for? Start the process now! Make sure you share this process with your coach - they should be your greatest cheer leader. I have shared my own goals in the PBscience forum, so members can log in and find out what I will be working towards in 2009.

Good luck!