by Todd Nordmeyer
March 2004
Goal Setting for the Cyclist
Developing and realizing your athletic potential is not only attributed to physical conditioning but also psychological conditioning. In fact, the psychological dimension in sport is the most frequently cited variable explaining a given sport outcome or individual performance.
The first place to begin mental conditioning is goal setting. Goals are expressions of where you would like to go and why you would like to go there. The following will occur by having a clear understanding of what your goals are and why they are important.
The method by which goals are set is vital to their effectiveness. The importance of your goals should be clear to you. Listed below is an exercise that will help in identifying and articulating their importance.
Step 1 - The Athlete Assessment
With a pen and several sheets of paper, sit in a place that’s free from distractions. On the top of a sheet write the first question listed below.
Without worrying about neatness or grammar write down your thoughts. Do the same for each of the remaining questions. Take your time with each question and take the liberty to add new thoughts to questions you’ve started. When you feel you’ve answered each question set the exercise aside for 1-2 days and come back to it to begin steps 2-6.
Before moving on it’s important to understand a few goal-setting guidelines.
Goals should be precise and measurable: Include dates, times, and amounts so that achievement can be measured. I.e. “I will race 10 times by May 10th”. A vague goal would be “I will race many times in the spring”. This insures you know exactly what you are trying to achieve.
Goals should always be stated optimistically: Write “I will” before each goal. E.g. “I will finish this year’s TN District Time Trial in 51:20”. Convince yourself it’s yours for the taking.
Goals should be challenging: Goals should neither be too easy nor unrealistic. Set goals that are slightly out of you immediate grasp, but not so far out of reach that there is no hope of achieving them. Setting goals at the right level takes practice.
Step 2 – Define Attitude/Outlook Goals
Using your assessment in Step 1 develop a goal that conveys the outlook/attitude you want to take to your participation in cycling. It’s very important to have a goal of this nature. It assures that you will have success regardless of performance outcomes. Start with a new sheet of paper and title it Goals. Begin by writing your Attitude/Outlook Goals.
Examples of Attitude/Outlook Goals:
Step 3 – Define Life Performance Goals
Next, identify the biggest, grandest things you would like to accomplish in cycling. Don’t hold back. If there is something you would like to do, something you have a burning desire to do, it can be your Life Performance Goal.
It’s OK if you don’t have one. Not everyone will. But for athletes who have this kind of desire it is imperative that they identify if for themselves since this goal is what drives all the yearly and short-term goals.
Examples of Life Performance Goals:
Step 4 – Define Annual Performance Goals
Annual performance goals represent goals for the upcoming season or year. These goals should challenge you to grow in the direction of your Life Performance Goals and reflect your Attitude/Outlook goals.
Example of Annual Performance Goals:
Step 5 – Define Short-term Goals
Often referred to as Mastery goals short-term goals are task-oriented goals focusing on learning new skills or improving areas of weakness. They define the process by which you will reach your Annual Performance and Life Performance Goals.
Examples of short-term goals:
Step 6 – Share Goals with Others
Share your goals with a significant other, teammate or friend. Sharing your goals will make you more accountable to seeing them through and achieving them. In addition, the people who you share them with will go to great lengths to support you in your endeavors.
Step 7 – Ongoing Goal Development and Management
This exercise is never ending. Evaluate your goals at the end of each day, week, month, and season and modify them if necessary. Consider your feelings; as they change your goals will change as well.
Completing these exercises will take some time and effort. Dedicate 5-10 minutes of your daily training time to these exercises until you have a clear understanding of your goals and why they are important. Be patient with your thoughts but vigilant to get them written. Following a structured approach such as this will provide you with goals that strengthen your resolve to reach peak potential.