T1

“If you want to live a happy life, tie it to a goal, not to people or things.” —Albert Einstein

With Melanie McQuaid

COMMITMENT IS DEDICATION to a cause, belief or a goal. It means you are going to show up, be accountable and persevere when things are challenging. Being mentally tough, happy and optimistic during challenging circumstances starts with solid commitment. Commitment strengthens urgency and importance. In a “normal” season, race dates on the calendar are a reminder of why our goals are important. The importance of training is amplified by the excitement and anticipation of upcoming races. Maintaining motivation and commitment when races are on hold becomes challenging as distractions emerge in the void where event preparation once stood. The following are ways of building commitment:

1. Be accountable to someone

Declare your commitment to someone who will hold you to your word. This can be a coach, a training partner, mentor, friend or family member. Ensure you can be open and honest about how things are going with this person. Verbally, or in writing, clearly communicate the boundaries and expectations of your commitment to your goals. Ask and accept feedback on your progress and intentionally define racing goals.

2. Create process goals

If the goals you set are too far away and based on a race outcome, it is easy to feel like you are not making progress and the goals are unattainable. Using a “wider lens” perspective, when you break down what you want to accomplish into the steps required, is key to long-term commitment. Smaller process goals create small, consistent victories feeding your resolve.

3. Have a routine

Routines and habits make actions automatic. Taking the willpower out of planning or creating action by automating the process increases the chance you will complete all your training. Routines are great way of making what might seem difficult just a normal part of your day. By saving a bit of energy and motivation every day through routines, you maintain momentum over the long term.

4. Find inspiration

Having a training group is often a great place to find inspiration. Committed athletes influence the whole group. Commitment is contagious. Having a squad of athletes that you stay in touch with is excellent, but even joining online clubs may be enough to keep the fire burning. Finding inspiration from athletes, coaches, individuals or a cause makes it easier to keep your passion and enthusiasm stoked.

5. Take breaks

Sometimes, improper management of physical and emotional energy leads to burnout. Ensure there are enough breaks in your schedule for adequate recharge. Even top-level pros take long breaks to be “normal” and enjoy some less than 100 per cent committed habits. Allowing yourself some space to relax and regroup is OK. Since everyone’s 2020 schedule is wide open, it may be that this is the right year to back off on your training commitment and recover. Not everyone needs to double down on training in the absence of races. Every quadrennial, Olympic athletes have a “down year” to recover because Olympic seasons are so taxing. If you are a long-time Ironman athlete, this might be the right year to back off from ultra-endurance training.

6. Be confident

Belief in your ability is ultimately the most important determinant of success. If you do not believe in yourself, it is impossible to stay committed to your goals. Work on building confidence skills. Confidence, like pedalling technique on a bike, is a learned skill honed through practise. Using practices, like imagery and affirmations, helps build confidence. There are several reasons prioritizing your commitment to training is important, starting with the health benefits of doing so. Training builds your community and connection to like-minded people. Exploring your potential in the sport strengthens connection to others despite physical distancing. Personal challenges and a goal-oriented lifestyle are positive distractions from things out of our control. Process goals present an opportunity to accomplish something meaningful and significant. For all these reasons and more, strengthening your commitment to your goals is key to improvement and remaining positive, happy and confident.