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Setting Goals: Twenty Fifteen

Well, the year has come to an end, and it’s time to start thinking about what you want to actualize in 2015. Here a little acronym to think of when setting a goal: S.M.A.R.T.

S – Specific

M – Measurable

A – Achievable

R – Relavent

T – Time-bound

They are helpful for two reasons. First, they are effective in quantifying success. Second, they address unrealistic expectations. For example, you may want to finish a marathon in less than 3.5 hours. If this is your first marathon, you can see why this might be an unrealistic expectation. The key to SMART goals is to use both outcome goals, which focus on bottom-line results, and process goals, which address how you will train to achieve those results. For example, “To finish in the top five at the local Triathlon in my age group” is an outcome goal. The problem is that we have less control over outcome goals than they have over process goals. If you fail to accomplish an outcome goal, you may question the efficacy of your training, and get too self-critical. We have greater influence over process goals, such as “To run 2,000 miles during the calendar year.” Plus, in the end, this stuff is suppose to be fun! Enjoy life and have hope for what you can accomplish. It’s a new year and a new time to actualize your dream.

And remember, a goal without a plan, is just a wish.


Interested in getting in to triathlons?

Ahhhhh! The rewards of biking!

As we wind down 2012, the new year is right around the corner. It may be time for you to try a new challenge. One of the most calorie-burning sports out there is triathlon. It’s also a great way to keep fit in a diverse set of movements, not to mention all the benefits to your lungs and heart. It’s tough to find many other sports that compare. Plus, the sport has transformed by life, my body and my mind’s expectations of what I can accomplish! So, I hope you get inspired!
A few tips on breaking in to the sport:
1. Work on your weaknesses: if you come from a running background, get out and start swimming. If you come from a swimming background, get out and start pounding the pavement on the bike and run. We are all drawn to do things we’re comfortable with and feel that we’re good at, but this is not how you become the best triathlete. Keep focusing on how you can improve.
2. The bike! It’s usually the biggest proportionately in any tri. So, it’s good to get a good bike and ride it often. If you’re trying to ride a Tri Bike, check out this article: http://triathlete-europe.competitor.com/2012/11/07/seven-tips-for-getting-comfortable-in-the-aero-position/
3. Consistency: as with accomplishing any other goal you need to have consistent diligent efforts. That means do not take off two weeks or even one week randomly just because you’re feeling lazy. Get up and get going! Don’t make excuses. You only have one life and one chance to do all the things you want to do in life. One step at a time consistently train for your race.
4. Lastly, get a coach. Even if you just need that extra guidance for your first race. They can offer expertise, knowledge and know-how to avoid all the mistakes they made or that you could possibly make. It’s worth a few extra bucks to get to the starting line well-prepared.

Triathlon is a fun challenging and very rewarding sport! Good luck.

Consistency equals achieving goals

After coaching hundreds of people throughout California, I must say most people do not take their training very seriously. Some do, and they see the results. But many people enjoy the workouts, but do not commit to really changing their priorities in order to see improvements. Training is a great way to get in shape, have fun, feel great. Also, most importantly it can dramatically improve your health! There are numerous positive outcomes from an effective training plan, as we all know. However, it doesn’t happen with the snap of a finger! It takes perseverance and a solid consistent routine.

In 2005 I decided to sign-up for my first triathlon called Wildflower in May of 2006. It was a pretty challenging course and I took my training seriously. After six months of a regular routine of training nearly every single day, my body adjusted to this type of training stress. My mind wanted nothing more than to improve and see how far I could take it. One lesson I learned was that it’s not about beating the guy next to you ,as much as it is about beating yourself. However, without the diligent commitment of practice, my goals just remain unattainable dreams. We can live all our life’s dreams through these same lessons. But, in particular I know that the absolute only way to get better, stronger, faster and fitter is through consistency and hard work.

Forget the excuse. Tie up those sneakers and go get after it!

Winning 1st Place of the Women’s division at the Catalina Island Triathlon in 2009 took a lot of consistent training

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