TRAINING

12 Ways to Stick to Your New Year’s Training Resolutions

Very few people can actually make new year’s training resolutions stick. If you make and break them every year, here are a dozen tips to keep you on track.

1. Commit to a race

Now you have a time line, and reason to train. It’s OK to scare yourself a little bit with that goal – if you can accept you’re going to feel scared and can let that motivate you, instead of the opposite. It’s important to be sure why you’re making the commitment in the first place. Be certain you really want it, because you will be tested when the going gets tough.

2. Inspiration through new gear

Triathletes are gear junkies. Investing in a new bike, power meter, watch or other training technology can be inspirational, if only to validate the investment. Small inspirations come in the form of playlists, a new kit, trying different nutrition and even a new training partner or routine, all of which can reinvigorate your workouts. Sometimes, even the simple act of cleaning your bike can keep you going when your interest starts to fade.

3. Get a training program and a coach

This takes away the work of having to decide what to do, and how to do it each day, so you can take the approach “don’t think, just do.” Going it alone makes it easier for you to avoid the hard stuff, like getting to the pool at 6 a.m. in February. Your coach will likely use a program like Training Peaks to track your workouts, which gives you accountability to you and your coach through metrics and visual reinforcements.

4. Find a training partner

A training partner (or joining group workouts) can be a huge advantage to keep you motivated and accountable, especially when you’re getting started. The social aspect of training can be a great motivator. Just be careful not to become so dependent that you don’t work out if you’re on your own. Also, a training partner who is not well matched in ability, or becomes unreliable, can easily unravel your resolve without intending to. Be willing to go it alone when you need to.

5. Decide to succeed

When it’s hard to find your mojo at the end of the day, or you feel a little under the weather, engage your “don’t think, just do” philosophy and decide to just start. After 10 minutes, reevaluate how you are feeling. More often than not, you’ll get it done. And, if you only get part of it done, or realize you really aren’t up for it, you’ll have the satisfaction of knowing you gave it an honest try.

6. Get organized. Prepare the night before

Get your gear ready, have your nutrition set out, know what your workout will entail, gather your toys, pack your lunch and charge your tech. Leave no excuses that might trip you up in the morning. Identify what derails you, and eliminate those obstacles. Some life events are unavoidable (sick kids, travel for work, unexpected events), but some can be overcome by planning ahead. If you tend to skip a workout after work because you’ve run out of energy, stock up on snacks that will give you the boost you need.

7. Have a “plan A” and “plan B” for your goals

If you are injured, or miss a block of training, have a plan B you can switch to so you feel like you are still on track. For example, if your goal is to race a half-distance mid-season, but it’s not coming together, figure out if you will switch to a later race, go shorter or approach it as a long training day and look to peak for another race. Make this plan at the start of your season, so you can more easily make the mental switch if you need to.

8. Mantras and visual reminders of your goals

These are powerful ways to stay focused on what you are going after, and why. Notes and photos where you see them every day are effective. Mantras can help you stay focused to get through the tough parts of a workout by giving your brain a distraction from what you’re feeling. Visualization of your goal can also keep you going when your mojo is slipping. Envision crossing the finish line smiling to replace negative thoughts and worries.

9. Have a back-up plan for your day

If your day goes off the rails, how will you handle it? This is one of the most common reasons for letting resolutions slide. First, expect that it will happen and second, accept that doing part, or an alternate to your workout, is better than none of it. Be ready with an alternate that moves you forward, even if it’s incrementally. Can’t make it to the pool? Do some dryland swim exercises. Travelling on business? The treadmill and exercise bike in the fitness room is better than nothing. No fitness room? You can still do planks or run up and down the stairs and halls. No energy for any of this? Accept it and move on – tomorrow is a new day.

10. Challenge yourself

Look for benchmarks – heart rate, power, time/distance, skinny pants, energy and enjoyment – anything along the way that encourages you to keep at it. Some athletes are motivated by metrics, others are stressed by them. Join Strava or Zwift if competition will keep you challenged and motivated. Understand what keeps you going and go after it. For a change, try setting a challenge for yourself that isn’t part of the official training program. Learn to do a flip turn. Practice single leg drills on the bike. Hold a plank 10 seconds longer each time. Beat your time getting up a hill on your run. Small victories can add up to big satisfaction.

11. Have patience

Remember how long it took you to be race ready last time, and trust that you will get there again. The fitness and strength fades when the training stops, but builds again with consistent effort. Allow (and plan) for slips in diet, sleep and motivation, and decide how you will overcome them. If you get sick, take the time to get better, then get back to training.

12. Mix it up with low-pressure goals

An early season training camp is a great way to get motivated without the pressure of competition. Registering for a charity event can also help get you through the challenge of sticking to your goals. Sometimes a mental break from the routine or pressure of training helps get you back on track. A day of cross country-skiing or snow-shoeing, or just leaving your watch and heart rate monitor at home for a change, might be enough to do it.

Sticking to your training resolutions doesn’t have to be an all or nothing deal. Accomplish a few, miss a few – you’ll still be further ahead in the long run and will gain other important qualities for your life as an athlete along the way.

Sandie Orlando is an age-group triathlete, writer and marketing/ communications manager for CLPerformance Training.