As a coach and athlete, I live my life around goals: setting them, building plans to meet them and then completing them.
Ive learned that the difference between setting a goal and actually achieving that goal comes down to three main components.
The goal needs to be achievable but slightly beyond reach, be followed up with a well-executed plan and be nurtured by a support group such as a club or your coach. If you have these three components, you can complete anything you set your mind to.
On Aug. 24, 2008, I signed up for Ironman Canada 2009. As I was handing over my credit card, I almost panicked when I realized what I was getting myself into. Although I had just watched over 2,000 athletes complete the race the day before, I really couldnt fathom how Id ever be able to complete such a distance.
The Ironman race is a 3.8 kilometer swim, 180 km bike and a marathon (thats a 42.1 km run) to finish off the day.
Up to this date, I had completed one marathon, swam up to three kilometers and rode at least 150 km but never all in the same day. But I strongly believe the key to choosing a goal that you are going to be passionate about, is to pick something that seems slightly beyond reach.
My goal for that year became focused on finishing Ironman Canada in 11 hours and 30 minutes.
Now that Id chosen my goal, the next thing to do was to develop a plan. I signed up with a triathlon club, hired a triathlon coach and informed all of my non-swim, bike and run friends that I was going to be away for the next year.
Along the way, I raced shorter triathlon races that kept me motivated and also provided me with feedback about my progress. They were either a huge confidence booster or a good reality check, depending on how well I had been following my training plan.
My last step in guaranteeing my success was telling everyone I knew what I was trying to do. Advertising my goal made me less likely to back out.
I trained for just under nine months. To keep myself motivated I continuously envisioned myself completing the raceand not just the finish but the whole thing.
On training rides I would imagine myself riding up to Yellow Lake outside of Penticton. In the middle of a long swim, I would picture making the turn with 2,000 other athletes around the boat and heading back for shore. And of course I often imagined the feeling of crossing the finish line with my hands held high.
I used these images as positive reinforcement and motivation. Not only did they help me get out of bed at 5 a.m. to go for a run, but imagining myself completing the race over and over again helped me feel confident that I could actually accomplish what I had set out to do.
When race day finally arrived, I walked into the starting chute feeling totally at home. I was comfortable knowing I would succeed because I knew I had done everything I could to prepare for this moment. With the help of a great training plan and a team of supporters along the way, I completed Ironman Canada in a time of 11:17:54.
What is your goal for 2012? Email me your training questions.
Kristina Bangma is a coach, personal trainer and writer with a love of riding and racing. Email questions to [email protected].
