HOW DO I SET RACE GOALS?
“Goals should be flexible and positive… and shouldn’t simply focus on racing and training”
So you’ve taken the first step and signed up to your first triathlon. But how do you maintain motivation to train for the next few months? If your goal event is in August, for example, that’s a long time to keep at it, so to speak. But by integrating smaller races into your build-up, you’ll give yourself a series of morale-boosting short-term targets to aim for. Here, we introduce the A-to-C model and the three key types of goal to help you achieve a successful first season in tri.
A-RACES
The ‘A’ race is your priority event(s); this is the one that gets you excited and gives your year true meaning. For most of us, this will be in the second half of the season and involve a taper (where you reduce your training in the lead-up week). It’s also where you intend to peak from your training and B/C races.
B- RACES
‘B’ races are events that you’d like to do well in but don’t possess the importance of A.
You can also simply pencil in one. If your goal race is the Olympicdistance at The London Triathlon in August, for example, competing in the Blenheim Sprint come early June would be perfect. It’d stimulate those racing synapses, give you an idea of where your performance is, but not leave you physically and mentally battered for London.
C- RACES
Finally, the ‘C’ races. In the triathlon sense of the word, these are either done for ‘fun’, act as a progress report or a final short hit before your ‘A’ race. Here you can deviate from the multisport path, planning a series of single-sport events that’ll be less debilitating, time-consuming and, in all honesty, cheaper to enter. They’re also perfect if you’re focusing on a sole discipline for a training block.
How that A-C model plays out is purely individual. E.g., if an open-water sprint event’s your goal race, an outdoor swim to acclimatise to the specifics of swimming outside is a wise idea.
THE THREE GOALS
So you’ve pencilled in your races, but for each and every session you need goals, and there are three types – outcome, performance and process – each working together to make you a better triathlete.
The overriding target is the outcome goal. This is where you’re aiming to finish in the race. So let’s say you’re looking to finish top-50 in your age-group at the London Triathlon. Your performance goal is the time you’re looking to finish in.
The process goal is the most vital because this focuses on how you’re going to achieve both performance and outcome goals. This might be maintaining a long, smooth stroke, keeping aero on the bike or hitting a certain cadence on the run. Ensure your process goals have frequent performance goals (e.g. run 5km in 23mins) to measure improvement, and undertake regular reflection to assess and progress.
STAY FLEXIBLE & POSITIVE
Goals should also be flexible – e.g. if you’re injured, you must realign your targets or you’ll place too much pressure on yourself trying to hit existing targets – and positive. So instead of saying your goal is to avoid zig-zagging, spin it round to say your goal is to swim straight and smooth.
Goals shouldn’t simply focus on racing and training, either – you can spread it to your entire tri lifestyle. E.g. what recovery strategies do you have in place? Massage, protein drinks, cooling bath…? And don’t forget to reflect and reward. If you have a great workout or race, don’t bottle it up – share it with others!
But recognising your motivations is the biggest driver to reaching your goals. Are you competing for charity? Is it simply for the buzz that training and racing gives you? The more you understand what stokes your fire, the greater the chance of reaching your 2018 goals.