Setting new goals for the year and motivation

[The Ouzo]

How do you guys go about setting new goals for the year and keeping motivation going?

 

I achieved my goals set out last year, I’m pretty stoked about it, don’t want to lose the fitness I’ve gained, but bloody hell it took a lot of effort and motivation. 
 

I don’t really mind not hitting the 10k km mark this year, but I know without a goal there will be many mornings like today where I just decide to sleep in rather than ride. 
im thinking of cutting back slightly on the frequency of rides, but join the longer group ride on a weekend to keep the mileage up. 
 

This year will be my 21st CTCT and 947, but my only goal for both is to finish comfortably this year. 

[bleedToWin]

You mentioned three things that aren't goals (2 races and a mileage target), so what do you care about? I'm coming at cycling from a different place to you so my goals are very much performance oriented, but it's by no means to right way for everyone. As overused as it is, I would say there's a reason why SMART goals work.

[RobertWhitehead]

Two things that work for me: 

Have a race to work towards, in your case: Check

Use the indoor trainer for the majority of the time to ensure that I do not log junk miles. I do then not hit 10k km per annum but I know that every mile logged was a good one

[The Ouzo]

5 minutes ago, bleedToWin said:

You mentioned three things that aren't goals (2 races and a mileage target), so what do you care about? I'm coming at cycling from a different place to you so my goals are very much performance oriented, but it's by no means to right way for everyone. As overused as it is, I would say there's a reason why SMART goals work.

goals / targets same same,  I ride for fun,  I just need something to aim for to keep me going. Last year the aim was to hit a mileage and elevation number.

[The Ouzo]

11 minutes ago, RobertWhitehead said:

Two things that work for me: 

Have a race to work towards, in your case: Check

Use the indoor trainer for the majority of the time to ensure that I do not log junk miles. I do then not hit 10k km per annum but I know that every mile logged was a good one

I do feel like I did a lot of "junk miles" last year in order to hit the number, I'm going to try and put a little more structure into it this year, but I'm not disciplined enough to follow a strict training plan, although I do have a rough plan.

(I put junk miles in quotations, because I believe there are no such thing, they may not be the most efficient way to get stronger/fitter, but they do count towards that) 

[RobertWhitehead]

5 minutes ago, The Ouzo said:

I do feel like I did a lot of "junk miles" last year in order to hit the number, I'm going to try and put a little more structure into it this year, but I'm not disciplined enough to follow a strict training plan, although I do have a rough plan.

(I put junk miles in quotations, because I believe there are no such thing, they may not be the most efficient way to get stronger/fitter, but they do count towards that) 

Ya, I agree, "junk miles" sounded harsh but yes, that was what I meant when I used the term. A lot of times you end up joining a group or cycling solo and not hitting the zones you planned / hoped. Good luck with the new journey to better fitness

[bleedToWin]

8 minutes ago, The Ouzo said:

goals / targets same same,  I ride for fun,  I just need something to aim for to keep me going. Last year the aim was to hit a mileage and elevation number.

Is 'finish comfortably' a challenge for CTCT and 947? I assumed not hence it not being a (R)elevant goal. Same goes for a mileage target that you 'don't mind not hitting'.

Example if performance matters to you.
I want to hit 3.5 W/kg FTP by 947. I'll do this by focusing on A strength targets during the summer, B weight loss monthly targets starting in April, C volume targets during winter base training 12 weeks starting in June, D spring time performance targets starting in September.  

[Dexter-morgan]

I must be honest I need some type of motivation, these days just cycling for the enjoyment (on the frankenbike) I have Zero goals set, I might do some panic training if I get "tricked" into doing races.

[The Ouzo]

6 minutes ago, bleedToWin said:

Is 'finish comfortably' a challenge for CTCT and 947? I assumed not hence it not being a (R)elevant goal. Same goes for a mileage target that you 'don't mind not hitting'.

Example if performance matters to you.
I want to hit 3.5 W/kg FTP by 947. I'll do this by focusing on A strength targets during the summer, B weight loss monthly targets starting in April, C volume targets during winter base training 12 weeks starting in June, D spring time performance targets starting in September.  

I get what you're saying, but does a goal have to be an improvement of previous goals ? Does it need to be a challenge ? Can maintaining current form be a goal ?

 

[The Ouzo]

28 minutes ago, Dexter-morgan said:

I must be honest I need some type of motivation, these days just cycling for the enjoyment (on the frankenbike) I have Zero goals set, I might do some panic training if I get "tricked" into doing races.

hence me starting the thread.

I'd love to do DC, but at this point I'm selling off things just to fund a quick trip to Cape Town for the CTCT, with family commitments and other nonsense happening this year, setting DC as a goal is not feasible. But without any targets / goals I know I'm just going to skip to many training sessions.

 

Not directed at you Dexter-Morgan

This is a discussion forum, maybe your ideas/thought dont work for me, but they might work for someone reading this thread.

I'd also like to see some input from the likes or @'Dale as I'm sure this touches on his skill set.

 

Edited 8 hours ago by The Ouzo

[bleedToWin]

29 minutes ago, The Ouzo said:

I get what you're saying, but does a goal have to be an improvement of previous goals ? Does it need to be a challenge ? Can maintaining current form be a goal ?

 

Maintaining current form is Specific and Achievable, but not Measurable, Relevant (you'll get bored), or Time-bound so I suspect you'll fail.

Goals don't have to be an improvement on the previous year, but for a lot of people that is what makes their goals (R)elevant to them. You can have goals that are not performance oriented, and you it's also totally cool to participate in a hobby without goals.

[JayLow]

Forget about setting goals, focus on this instead: https://jamesclear.com/goals-systems

My system is:

• Try to work out every day, never miss 2 days in a row
  • Minimum 1 swim per week
  • Minimum 1 strength session per week
  • Minimum 1 run (road or trail)
  • 2-3 bike rides a week (road, gravel, mountain bike)
• Vary the intensities and duration so that 80% is easy (whatever Z2 means) and 10% is very hard (high intensity intervals or sustained longer efforts above threshold)
• Try to achieve more than 7 hours total across all sports every week

The objective is to maintain a fitness level whereby I can complete a Ironman 70.3 at short notice, and enjoy myself whilst doing it.

I'm not going to win any races, but I'll eat my hat if this doesn't keep me healthy, fulfilled, and injury free.

[The Ouzo]

12 minutes ago, JayLow said:

Forget about setting goals, focus on this instead: https://jamesclear.com/goals-systems

My system is:

• Try to work out every day, never miss 2 days in a row
  • Minimum 1 swim per week
  • Minimum 1 strength session per week
  • Minimum 1 run (road or trail)
  • 2-3 bike rides a week (road, gravel, mountain bike)
• Vary the intensities and duration so that 80% is easy (whatever Z2 means) and 10% is very hard (high intensity intervals or sustained longer efforts above threshold)
• Try to achieve more than 7 hours total across all sports every week

The objective is to maintain a fitness level whereby I can complete a Ironman 70.3 at short notice, and enjoy myself whilst doing it.

I'm not going to win any races, but I'll eat my hat if this doesn't keep me healthy, fulfilled, and injury free.

An interesting perspective, thanks for this. 

 

[SwissVan]

I’m going to follow the tighter belt principle:

Which is to be able to tighten my belt comfortably by at least 1 hole this year.

Note to be confused with the financial version of tightening things.

Wearing the same belt for at least 5 days a week is a constant reminder….

Buying a longer belt is not an option either.

[Frosty]

 

1 hour ago, The Ouzo said:

I get what you're saying, but does a goal have to be an improvement of previous goals ? Does it need to be a challenge ? Can maintaining current form be a goal ?

The three answers to your question are: no, no and it depends.

1. What is your definition maintaining current form? Or rather, what is your definition of “form”?
Once you’ve defined it, then you can see how to measure it. 
Is it form, as in TSB, or a physical condition like in form to race, or something else. 

2. Your goals are “your” goals, not someone else’s. If you define it and own it, then you might need help setting process/step goals to help you get to your desired outcome.

I would agree that finishing the CTCT and 947 comfortably could be a bit vague. Finishing with the start group is a little more specific, as it allows you to start in a group you feel comfortable to ride with.

As for a comment on distance, it can be a dangerous metric. Chasing miles can be fatiguing, just for the sake of getting there at all costs. Speed can vary, especially now that you’re riding with a group as opposed to on your own, so you might be able to achieve the 10k total mileage with less hours/rides. But it can be an applicable goal, eg. I want to do 100 imperial mile rides by the end of 2029 (an Eddington score of 100; in miles). I was on 36 at the end of 2024, so 64 means 13 per year, or one every 4 weeks, as a way to spread it out and make it achievable. So every year, I have a review of where I am and what adjustment I need to do to get there. Would I have failed if I only get there in 2030? No, the goal is 100 rides of 100+ miles.

As for motivation, my tips are:

- find, and do, things that are enjoyable.
- stop doing it before boredom sets in. This way it’s like an “addiction” but without the need to keep doing it. 
- write it down, and have a way to show progress. I’ve shared two of my visual charts showing progress on some goals.

100 imperial miles - automatically updates after each ride, using the Intervals APi.

The challenge I set my daughters to complete the Versus Back to Base running challenge. They walked/hiked and ran 50km while on holiday last year, so I asked them if they wanted to do it “officially” this year. For my older daughter, she fell in love with cross country at school, so this is part of her conditioning for netball and cross country this year.

[Bike Dewing]

My goal is just to stay consistent. 

I don’t do well with structured interval training etc.. luckily I’m coming from many many years of non exercise and two decades of heavy smoking(about 18months off ciggies now).. so just getting up and on the bike regularly I’m seeing improvement in overall health, physique(63kg now, >70kg a couple years ago) and fitness(healthy lungs).. thats what really keeps me motivated.. 

when that stagnates I’ll rethink my approach to training.. for now, I cycle and if I’m feeling sassy I’ll push up a climb or sprint on a nice straight.. if not I sit back, relax, spin it out and enjoy the ride 🤘🏻🥳👍🏻

*only real goal is similar to yourself, to give myself the best chance at completing the 947 in a respectable time(3/3.5 hours🤷🏼‍♂️) or just comfortably depending on how this year treats me.. 😃 

 

*forgot mental health benefits.. my (GAD)is waaay more manageable when consistently exercising 

Edited 6 hours ago by Bike Dewing