Do you consciously set yourself goals, like seeing someone in work complete a challenge and think you would like to achieve that, or having achieved one goal you then set yourself a bigger goal to work towards? If these are long-term goals do you consider smaller short-term goals to help you achieve your end goal?

Do you only base your sense of achievement on whether you complete your end goal, or do you congratulate yourself for gaining those smaller gains each time you achieve one? For example, someone might want to complete their first triathlon, so their "outcome" goal is completing the race. However, to get themselves prepared for that goal they might set themselves smaller goals to help them achieve this long-term goal. These smaller goals are still achievements in themselves and might also be outcome goals, such as signing up to race your first 10k race in preparation for the triathlon, or completing your first open water swim. 

Now, consider the person who is training for their first 10k, head of their first triathlon. When they are doing their run sets they might set themselves target times for an interval run sess, like running 3 minutes at their chosen 10k pace and then having a recovery minute, before again running at their target 10k pace. This is a "performance" goal, where you set yourself performance targets, such as hitting the same times for your 100m splits in the swim, or keeping your heart rate within the right zone for intervals on the bike. Hitting these performance goals will help you better achieve your long-term outcome goal. 

But you can focus on smaller goals still...what might help you achieve those performance goals? A key "process" goal is technique based, so focusing on good hand entry and a good catch are two process goals for swimming, as is focusing on good running form - shoulders relaxed, light on your feet, landing with feet under your body, etc. Achieving these process goals will help make you more efficient and ultimately help with your performance goals and in the long-run help you achieve your outcome goal with less effort and more efficiency, or allowing you more speed for the same effort. 

Now, ask yourself what is your goal setting like and could you improve it? Would you be pleased if you achieved your process and outcome goals even if maybe your outcome goal wasn't achieved, perhaps through no fault of your own, for instance having a puncture on the bike leg and having no more spare inner tubes to change your tyre?

if you do set goals, are they all outcome focused? Could you set yourself smaller process or performance goals that ultimately will help you achieve your outcome goal and keep your motivation high throughout the long season until your target race?

if you need any help with goal setting then please get in touch @ Hayley@youcanyouwill.co.uk

or through the contact page on this site.

Comment