Aspects of a successful (and fun!) season: Micro Goals

Last season (2015), was a tough one for me. I had a career change, moved from Portland to Bend, and trained for my first Ironman. The thing that made it so tough wasn’t the personal or career stuff, it was the fact that I was burnt out before I even got to Ironman Coeur d’Alene. I spent a lot of time talking about this with April over the weeks leading into the race and absolutely the months after the race before we committed (a.k.a. April supporting me) to doing Ironman Canada this year, 2016. The thing that I realized in talking this through over and over, was the fact that my season lacked goals throughout – I was 100% laser focused on rocking my first Ironman, that I didn’t have other things that I was chasing or excited about. The biggest take-away that I had from last season was that I had to continually remember what I loved about Triathlon, and make sure to incorporate that throughout the year. I definitely love the training and am someone who chooses to have long training days on my days off or vacations. But, what I love even more is the competition – both against myself and others, as well as the insanely exciting environment of racing. In my previous post, I talked about how fit I’m feeling and didn’t mention a single thing about mental fatigue or burnout. And I want to talk about the why behind this, as it’s definitely a product of being very intentional with how I’ve structured this season's prep and training.

Enjoying Ironman training in beautiful Bend, OR.

Enjoying Ironman training in beautiful Bend, OR.

Set Training Goals

I have written down all sorts of goals that I’d like to accomplish within my swimming, biking, and running this year. I’d like to break 1:15/100m during a workout. I want to hit an FTP of 310w by June. I want to break 4:30 in the half ironman this year. I want to run a sub 6-minute pace 10k. I want to run South Sister in Bend. The list goes on! These goals are so fun because they give my training purpose and I’m motivated by all of them. Just don’t forget to maintain focus, as these all require very specific workouts and attention to detail in order to accomplish.

Do What you Love

If there was thing I missed last season it was racing. I did 3 races in all of 2015 which left me feeling mentally tired, as I didn’t have those exciting race environments to look forward to. This year, I want to race as much as I can. I know that I won’t be able to show up to every race in top form, but racing is FUN and so is triathlon. The key here is to remember what you love – if that’s riding with groups, open water swimming, or trail running – just make sure that you are incorporating those things into your months.

Don’t Force It

The final thing that I’m finally coming to terms with is that there are times where a 5-hour workout is on the schedule and either my mind or body just doesn’t want to make that happen. Sometimes it’s good to push it and make it happen, but sometimes it’s good to cut it short or skip it and go on a date with your wife (or do yard work). Regardless, remembering that triathletes are made over the course of many seasons not based on individual workouts is an important thing that has helped me stay mentally sharp this season.

Let me know what your thoughts are on this and if there are any things that help make your seasons feel more successful and fun. Thanks for reading!