Goal setting is important for both performance and training enjoyment. Why? Because goals improve both focus and motivation during training and races as well as providing a sense of achievement. It doesn't just provide a target to strive towards and dedicate ourselves towards, it also benefits our willingness to persevere when setbacks arise. Finally, achieving goals can boost self-efficacy and confidence in ourselves benefitting both performance and overall enjoyment.
For example, let's say we set a goal to break 6 hours in a half Ironman. In training, we know what we are working towards, and it is easier to focus on that target rather than training without that target in mind. Not only is this important for motivation, but it is also important for training enjoyment as we know what we are working towards. Moreover, we can set short-term goals that guide us towards the longer-term goal, providing us with a sense of achievement throughout when we hit those targets and making sure we are on track again, helping with enjoyment and motivation.
What are the Different Types of Goals?
Goals vary in both duration and type. Setting a variety of goals is important to keep motivated and track progress along the way. Remember, once goals are set, they are not set in stone. They can adapt and change as you progress on your journey.
Duration: it is important to set short-, medium-, and long-term goals. Often short- and medium-term goals are milestones that show us we are on track for the long-term goal.
Process goals: These are goals under your control that focus on the journey including attitude towards training, effort put in and learning of skills. They have the largest positive impact on motivation, self-efficacy and performance. Process goals are important for helping you reach both performance and outcome goals.
E.g. swimming three times a week for at least 30 minutes.
Performance goals: Performance goals relate directly to, you guessed it, an aspect of performance you are in complete control of. Performance goals are important for helping you reach outcome goals.
E.g. improving my bike FTP on the next FTP test in 3 months.
Outcome goals: These are the bigger picture goals focusing on the end result. Not everything is in your control, hence it is important to not place too much emphasis on just outcome goals.
E.g. qualifying for Ironman World Championships
SMARTER Goals
This is one framework for setting goals. Setting SMARTER goals is important to ensure that goal-setting remains a motivation and beneficial tool.
Specific: Be specific. What do you want to achieve? Who wants to achieve it? Why do you want to achieve it?
Measurable: How will you measure progress? How will you know when your goals is complete?
Achievable: Just like Goldilocks and the three bears: not too easy, not too hard but just right.
Relevant: Does your goal meaningfully contribute to you? Is it worthwhile to you and why? Is it realistic?
Time-Bound: Assign a time frame for your goal, this relates back to setting short-, medium-, and long-term goals.
Evaluate: How did you perform? What did you learn? Evaluating goals will help you learn how to set better goals in the future and help you progress your goals.
Revise: Assess progress towards your goals. Goals aren't set in stone and can be revised.
How and When To Set Goals
Setting effective goals is important for motivation, performance, focus and wellbeing so I recommend setting goals both for the off season and for the race season. I find it easiest to set outcome goals for my races and then set performance and process goals that align with those outcome goals. I also recommend speaking to your coach as they can often help you set SMARTER goals and then tailor your training to make sure that you are along the right lines.
But it isn't just in sport where goal setting is important. Setting goals in your career, education, personal development is key for keeping you motivated and fulfilled.
Comments