Goal setting

“So what are your goals for NEXT year?”

Whether it comes from your boss, best friend, spouse, or from your own inner voices. If you’ve been an endurance athlete for any amount of time, you have been asked this question.

But how often do you stop and really think about your goals and go through a goal-setting process, either on your own or with your coach?  Since you will be likely spending a lot of time, money and effort on your training and racing, you should spend some time during the off-season setting up some quality goals.  If you do go through a formal process of goal setting, I truly believe you will have a more rewarding season next year.

In order to set good quality goals, I’m going to borrow a page from my business school days and suggest that endurance athletes adopt the SMARTER framework for setting their goals.

For those who may not have been inducted in the corporate culture (or may have had those memories surgically removed), I’ll start with a brief explanation of what SMARTER goals mean.

The SMARTER framework is simply a mnemonic for setting objectives.  While there are numerous meanings for each letter, I’ll use the following common terms in this article

  • S – Specific
  • M – Measurable
  • A – Agreed
  • R – Realistic
  • T – Time Based
  • E – Excitable
  • R – Rewarded

S – Specific

Many endurance athletes simply list “finish a race” as a goal each year.  This type of goal, while admirable isn’t very specific.  You will want to name the actual race that you plan on finishing.  A person considering her first Olympic-distance triathlon race would list “Finish Red Bank Olympic Distance Race 2013”.  Naming the race helps begin the visualization process for sticking with your training plans.  It also helps set the “T” parameter discussed below.

M – Measurable

A goal that can’t be measured is just a dream, or going back to the business school analogies:  “You can’t manage what you don’t measure”.  Measurements can take on many forms.  Finishing a race is measurable.  You know you’ve achieved it when you cross the finish line!  Other measures can be much more specific.  You can set time goals or time improvement goals for a specific race, shoot for PRs at a specific distance, or even set specific split times in each discipline during a triathlon.

It is also important to set interim measures for the year.  For example, if your goal is to race a PR at an fall Olympic race, you want to set specific goals for your swim, bike, run and transition times that you will use in your training.

A- Agreed

While individuals run most endurance races, it takes a village to get to the start line.  Your training and racing will take time away from other commitments.  Your work, school, family or friends should be involved in the goal setting, and agree with your commitment.  This is especially important for athletes who are setting long-distance goals (Ironman, Ultra-marathon) or are making a run at a world-championship slot.

R- Realistic

Setting a goal of “qualifying for Kona” at your first IM may not be achievable for the majority of amateur athletes.  While it HAS happened, it’s not generally achievable by most people.  A realistic goal is one that you are willing and able to meet.  You want to set a goal that is achievable, but not TOO easy to meet.  This aspect of the goal setting framework is highly personal.  Only you know what is achievable.  But if you truly believe you can reach your goal, you are usually right.

T – Time-Bound

It’s vital to have your goal bound by time. Time-bound goals can be set to a specific race date, or for specific finishing or split times.  For athletes, this aspect is closely tied to the “specific” and “measurable” goal setting items.


Your goals should make you smile!  Your upcoming season is supposed to be a fun and rewarding adventure.  Goals that really make you excited are those that are easier to achieve.  The excitement factor is very important when you are training.  Thinking about your goal, and how you will feel when you reach it can get you through a tough workout, long indoor training session, or that emergency meeting someone scheduled for 4:30pm on a Friday afternoon.

R- Rewarded

Setting and achieving goals are important for development as an athlete, but when the training days get long and hard, it’s nice to be able to think about a nice treat for yourself after you cross the finish line, goal in hand!  New bike?  New “finisher” gear?  Huge-bowl of ice cream?  Long over-due vacation? Long-overdue massage? or a bright red M-dot tattoo?  Your reward should be personal and have some meaning for you!

Use the following table to help you make your goals SMARTER!  Enjoy the planning process, and have a GREAT 2013!

Key Questions Goal Needs Work Goal is Better
Specific What?  Where? I want to do an Olympic triathlon I will complete my first Olympic distance triathlon at the Red Bank event in 2013
Measurable How will you know you succeeded?  How will you know you are on track? I want to do my next sprint race a little bit faster I want to finish the Randolph Sprint race in under 1:45
Agreed Who? My family will support me. I will discuss the goal with my family, my friends and my work teams and enlist their support
Realistic Willing?  Able? I want to qualify for 70.3 worlds in my 1st HIM attempt I will train for and complete my first HIM without injury
Time Bound When?  How Much? I want to finish an Ironman I will finish the IM Florida with a 1:30 swim, 6:30 bike, and 5 hr run
Excitable What winds you up? I like to do triathlons I like to see my running pace get faster!
Rewarded Why?  What is your treat for reaching your goal I’ll be happy when I finish I will take my family on a vacation to the Outer Banks after I finish my race.


2013 Base Builders Sprint & Olympic Triathlon Training Program

TeamNRGY and RUF are partnering to bring out the 2013 BaseBuilders Sprint/Oly training programs. Make 2012 your breakout year!

2013 Base Builders Sprint & Olympic distance triathlon training program

Training Program Includes:
• 12-16 Week heart rate based training plan designed by our coaching staff
• Direct access to our USA Triathlon certified coaches via email & phone
• Training peaks account
• Coached group rides, runs & open water swims
• Clinics to learn about transition skills, nutrition and bike maintenance
• Discounted gear at Cyclecraft
• Team NRGY Base Builders Tech Tee

Program Dates and Costs:
Sprint Triathlon Program (12 week)
• Dates: April 15, 2013-July 7th, 2013.
• Target Race: Randolph Lake Sprint Triathlon – July 7th, 2013
• Distance: (0.5 mile Swin, 16.4 mile Bike, 3.1 mile run
• Cost – $150

Olympic Triathlon Program (16 week)
• Dates: June 3rd, 2013 – Sept. 21, 2013
• Target Race: Six Flags Olympic Triathlon – September 22nd, 2013
• Distance: (.9 mile swim, 24.8 mile bike, 6.2 mile run)
• Cost – $150

Sprint & Olympic Combo
• Cost – $275

The Weekly Review

I’m a huge fan and advocate for David Allen’s “Getting Things Done” (GTD) work-life management system.  Adopting the methodology is a life-long exercise I’ve found.  But really embedding the framework in my life has made me much more productive, focused and (yes) happier.  Or at least much less stressed out.

So how does this apply to endurance sports training?

One of the key tenets of GTD is the weekly review.  There are many different approaches that you can adopt in the weekly review.  I’ve found that taking my 50,000 foot view through three lenses (coaching business growth, work growth, personal growth) helps, and asking myself the following 7 questions about the past week in  each of these categories is essential.

  1. What will I try to improve on next week?
  2. What was I most proud of this week?
  3. What was my biggest accomplishment this week?
  4. What have I done to get closer to my endurance sports goals this week?
  5. What was hard for me this week, and why?
  6. What was my biggest waste of time this week?
  7. What did I do this week that made me ashamed?

I’m not suggesting that you have to swallow the whole GTD enchilada,  but as you work your foam roller on Sunday afternoon, try ask yourself these questions about your training this week, and  makes some notes in your training log.

See where the answers take you.