PACTIMO REWARDS(0)  |  FREE SHIPPING ON $70+ ORDERS  |  FREE EXCHANGES  |  NEED HELP?   US Dollar British Pound

S.M.A.R.T - How to Set 2020 Goals

S.M.A.R.T - How to Set 2020 Goals

S.M.A.R.T - How to set 2020 goals and become faster, stronger, and better.

by Brianna "Brie" Walle, ALP Cycles Coaching

2020 is just around the corner! Our athletes are getting pumped thinking about next year; the races they want to win, making the podium and getting faster, better and stronger. This week's blog post is about how to set goals that are S.M.A.R.T. 

The acronym "S.M.A.R.T," is often used in the realm of Physical Therapy (PT). PT's will work with their patients to create S.M.A.R.T goal(s) to essentially help them build: strength, mobility, and lead healthier, pain-free lives. S.M.A.R.T stands for Specific, Measurable, Achievable, Realistic, and Timely. The goal of S.M.A.R.T is to incorporate all of these criteria to help focus your efforts and increase your chances of achieving your goals. 

What does this look like in the context of 2020 racing goals? Below is an example: 

S.M.A.R.T. goal: To place top 5 at USA Individual Time-Trial Championships (Women's Pro)

Facts:

  • The TT is 32.3km (20.1 miles) and you strive to do it under 45 mins (27.41 miles/hr - 44.11 KM/hr).
  • You have a general idea of your competition's strengths and weaknesses.
  • You have done the research and know the previous year's average speeds and times for a similar or same course. 
  • You know that the time is likely achievable as you've done 20 min FTP efforts in about 10 miles, and know that it may not be realistic to put out the same effort for twice as long, so you add some mins (ie: 5 mins). It's an undulating course and tops at 500ft gain.

Applying S.M.A.R.T

  • Specific - target a specific area for improvement. For Example: Improve pacing of a 20 mile LT effort (and in under 45 mins) on undulating terrain. Workouts geared at pacing, cadence drills, and increased time. 
  • Measurable - quantify or at least suggest an indicator of progress. For Example: LT efforts with weekly builds: 5 mins each week, working up to 45 mins as the estimated race time. Each week is treated as micro "check-in" to practice pacing, ultimately ending at the 45 min point. In race-season, retest (1-2 times) on a similar course to measure improvements and work on weaknesses (ie: pacing - not blowing up in the last 50% of the TT - finish strong)
  • Assignable - specify who will do it. For Example: athlete is responsible for completing the assigned training, coach is there to check in and guide the athlete. The training is specific to the goal and the athlete must understand that in order to improve, the homework needs to be done.
  • Realistic - state what results can realistically be achieved, given available resources. For Example: if you're unable to hit the sub 45 min mark, revise the goals to match. This could mean revising your time to 47 mins and a top 10 placement. The use of power meters and heart rate can help with your pacing efforts. 
  • Time-related - specify when the result(s) can be achieved. For Example: you know Nationals is in May and that you have a monthly test at the specific distance (20.1 miles) as "milestones" - the milestones are a time to revise the goal as needed.

S.M.A.R.T goal setting is a fantastic, organized way for an athlete and coach to create goals. Now is the perfect time to meet with your coach and start the process. Learn more about our coaching services here

. . . . . . . . . . . . . . . . . . . . . . . 

ABOUT BRIANNA "BRIE" WALLE

Brie Walle ALP Cycles Coaching

Brie is originally from Portland, Oregon and comes from a multi-sport background. Alpine ski racing and cross-country running were her early specialties, but cycling has always been #1.

Brianna has close to a decade of racing experience, including Cyclocross. She joins us after racing 5 years on UCI international teams TIBCO-Silicon Valley Bank and Optum Por Cycling p/b Kelley Benefit Strategies (currently known as "Rally Cycling"). She was a General Classification (G.C.) rider with strengths in individual and Team Time Trial. Her proudest moments include winning the 2016 North Star Grand Prix, 2014 Tour de Feminin (Czech), 2015 USA Team Time Trial National Championship and working for Mara Abbott (USA National Team) at the 2013 Giro Rosa.

 Brianna specializes in: Road racing and tactics, cyclocross and exceptional communication skills.. She is looking forward to passing on her knowledge and assisting her athletes in reaching their full potential.

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Shawn Heidgen, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoach




Related Stories You Might Like

  • 5 Ways to Get a Friend into Cycling

     [This article originally appeared on bicyclecolorado.org] None of us were born bicyclists. Well maybe you were if you are Taylor Phinney and both your parents were professional cyclists. But the rest of us had to get...

  • 6 Tips to Take Your Cycling Fitness from Indoors to Outside

    As excited as you may be, there are a few things to keep in mind once you're back on the road By: Jennifer Sharp, ALP Cycles Coaching Once winter retreats enough to thaw out the bike lanes in your neighborhood, hordes...

  • Winter Cycling: 6 Things to Keep in Mind

    Things can sneak up on you if you're not prepared - here's what to consider. by David Newcomer / Customer Service Manager I've been saying for the last few years that you can safely mountain bike in Colorado through T...


Also in Training & Coaching

Gravel Skills Training Camp
Gravel Skills Training Camp

This training camp will bring your gravel riding skills and fitness to a new level. It's an opportunity to put gravel riding miles in your legs, and improve your gravel riding skills and confidence and make new friends while doing so. 

Read More

How to Prepare Your Race Tactics
How to Prepare Your Race Tactics

In order to have success in a race, you have to be prepared for the race. Great training alone won’t do it. This means you have to know the facts about the race and race course and then come up with a tactic on how you can reach your goal for the race.

Read More

Cold and Flu Season - What to do if You Get Sick!
Cold and Flu Season - What to do if You Get Sick!

With the increased training, cold weather training conditions, and all the viruses that are floating around, the body is often put into a suppressed immune state. The same formula occurs in season, with big racing blocks, added life stress and travel...point being, we are human and we will get sick. 

Read More

Find us on Google+

Liquid error: Could not find asset snippets/limoniapps-discountninja-volumediscounts.liquid Liquid error: Could not find asset snippets/limoniapps-discountninja-promotionsummary.liquid