The never-ending career of Canadian legend Geoff Kabush

For cyclists used to setting measurable goals, working with intentions could be pretty unfamiliar territory. Here are three examples of how to convert goals into intentions that will guide you in the year ahead.

From an outspoken rising star of mountain biking to an equally outspoken veteran of the sport, the rider from Courtenay, B.C., continues to challenge competitors, support young riders and have a good time on two wheels

GOAL Increase my FTP to 220 W INTENTION Do two intervals sessions each week, focusing on threshold work. KEEPING THE INTENTION ON TRACK Make sure you keep track of your progress somehow, whether it’s making a big X on the calendar on days when those workouts get done, recording on a phone app, such as Strava, or using your cycling computer to upload your data to Training Peaks.

GOAL Lose 10 lb.

INTENTION Eat vegetables with every meal.

KEEPING THE INTENTION ON TRACK Set up a recurring grocery delivery that’s packed with vegetables, or join a farm share that delivers a box of local produce weekly.

GOAL Get on the podium at the local mountain bike race

INTENTION Focus on proper recovery – including enough sleep – so that you’re in race shape and feeling healthy. KEEPING THE INTENTION ON TRACK Take a minute each morning to note in your journal when you went to bed, how tired you’re feeling and any other recovery notes (sore spots or a need to stretch more, for example).

“Each step moves you closer, and setting an intention rather than a goal means it’s easier to celebrate each small win or success.”