Make goals sus­tain­able and achiev­able

Canadian Cycling Magazine - - FEATURE -

There’s noth­ing wrong with set­ting a goal of a dry Jan­uary. Ul­ti­mately, how­ever, if you’re only set­ting short-term goals, you’re more likely to binge and re­vert to old habits af­ter­wards. So aim for habits that are sus­tain­able in the long-term: a New Year’s res­o­lu­tion should be some­thing you think you can do for the en­tire year. Dry Jan­uary is a great start­ing point, but at the end of Jan­uary, then what? Most peo­ple end up spend­ing Fe­bru­ary in­dulging on Bel­gian quads to make up for the few weeks off booze.

Achiev­able goals also make for sus­tain­able goals. "If a goal is sus­tain­able and can be worked into your daily rou­tine, it will work bet­ter than set­ting some­thing that would be an in­sane in­crease in your usual be­hav­iour, like go­ing from two hours a week of rid­ing to 20. Go­ing too quickly sets you up for fail­ure,” Mar­shall says. If your goals are wattage-re­lated, as many cy­clists’ will be, plan to only in­crease by 2.5 per cent over the course of a four to six week train­ing cy­cle. If your func­tional thresh­old power is 200 watts, it will get to 205 by the end of the first month of train­ing.

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