SMARTER OR SCALED UP

Regular readers will be aware of the SMARTER framework. This breaks down as: Specific – make each goal as precise as possible; Measurable – how you quantify your current position and determine the improvement required; Accepted – goals need to be shared and negotiated with others; Realistic – the goal is realistic yet challenging; Time phased – date is set for when the goal is to be achieved by; Exciting – must motivate; Recorded – the goal and progress toward it written down.

It’s a proven base to build performance. But not the only one…

“I use the SCALED UP model,” says Dr Josephine Perry, sports psychologist and age-group triathlete. “It’s similar but with a few tweaks. It’s: Specific; Clear, so you’re not tempted to change when it gets hard; Achievable; Layered – when we focus only on outcome, we develop unrealistic future expectations and these reduce our confidence, increase anxiety, stop us putting so much effort in and cause poor performance.

“It’s the performance and process goals [of which more to follow] that help us develop more realistic expectations; Exciting; Deadline – sometimes life gets in the way of our sport, deadlines help us stay on track; U – focused as much as possible on things you can control; Positive – focusing on what you’re trying to achieve, not on what you want to avoid.”

Whichever model you choose, working your way through each will begin firming up your ambitions and plans. Realism aligned with ambition’s what you’re after. So say you were 500th overall at Ironman Wales, finishing top-20 the next year might be a little optimistic and motivation will soon plummet. It’s a similar own goal if you were 500th overall at Ironman Wales and your new goal is to finish 800th.

“WHICHEVER MODEL YOU CHOOSE, WORKING YOUR WAY THROUGH EACH WILL BEGIN FIRMING UP YOUR AMBITIONS AND PLANS”