\u201cThe main factor is choosing a goal race that really motivates you. The desire to perform at your goal race is what will keep you going in those training sessions where you struggle for motivation.\u201d When it comes to kickstarting your 2022 multisport season, David McNamee ignores all the noise and lays down the key driver that\u2019ll have you creaking out of bed for three-hour rides in the rain.<\/p>\n
With two, third-place Ironman Worlds finishes behind him, who are we to disagree? In fact, we don\u2019t. But as McNamee says, this is the \u201cmain factor\u201d. Over the page are a host of other factors that\u2019ll make or break your season, beginning with the importance of acronyms\u2026<\/p>\n
- David McNamee\u2019s top Ironman tips and training sessions<\/a><\/strong><\/li>\n
- 70.3 bike tips and sessions from David McNamee<\/a><\/strong><\/li>\n<\/ul>
Smarter or scaled up<\/strong><\/h2>\n
![\"""\"]( "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Credit: Dan Seex<\/span><\/figcaption><\/div>\n Regular readers will be aware of the SMARTER framework. This breaks down as: Specific \u2013 make each goal as precise as possible; Measurable \u2013 how you quantify your current position and determine the improvement required; Accepted \u2013 goals need to be shared and negotiated with others; Realistic \u2013 the goal is realistic yet challenging; Time phased \u2013 date is set for when the goal is to be achieved by; Exciting \u2013 must motivate; Recorded \u2013 the goal and progress toward it written down.<\/p>\n
It\u2019s a proven base to build performance. But not the only one\u2026 \u201cI use the SCALED UP model,\u201d says Dr Josephine Perry, sports psychologist and age-group triathlete. \u201cIt\u2019s similar but with a few tweaks. It\u2019s: Specific; Clear, so you\u2019re not tempted to change when it gets hard; Achievable; Layered \u2013 when we focus only on outcome, we develop unrealistic future expectations and these reduce our confidence, increase anxiety, stop us putting so much effort in and cause poor performance.<\/p>\n
\u201cIt\u2019s the performance and process goals [of which more to follow] that help us develop more realistic expectations; Exciting; Deadline \u2013 sometimes life gets in the way of our sport, deadlines help us stay on track; U \u2013 focused as much as possible on things you can control; Positive \u2013 focusing on what you\u2019re trying to achieve, not on what you want to avoid.\u201d<\/p>\n
Whichever model you choose, working your way through each will begin firming up your ambitions and plans. Realism aligned with ambition\u2019s what you\u2019re after. So say you were 500th overall at Ironman Wales, finishing top-20 the next year might be a little optimistic and motivation will soon plummet. It\u2019s a similar own goal if you were 500th overall at Ironman Wales and your new goal is to finish 800th.<\/p>\n
- How triathletes can set up a personalised goal structure to help maximise performance<\/strong><\/a><\/li>\n<\/ul>
Race and goal planning<\/strong><\/h2>\n
![\"""\"]( "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Credit: Dan Seex<\/span><\/figcaption><\/div>\n Right, race ambitions pencilled in. But how do you fill the space between now and then? Well, build-up races are a good start<\/a><\/strong>.<\/p>\n
\u201cI like to complete at least one race before one of my goal Ironman events around six weeks before,\u201d says McNamee. \u201cAnd it doesn\u2019t always have to be a triathlon. I raced Ironman South Africa in April 2017 and because there weren\u2019t other triathlons beforehand, I completed a local half marathon instead. It\u2019s great to break away from the training cycle, go through the process of racing and get that extra boost of motivation before the final push towards your goal race.\u201d<\/p>\n
A more detailed breakdown of this race planning comes in the form of the A, B, C model. The \u2018A\u2019 race is your priority event(s). For the majority of athletes, this\u2019ll be in the second half of the season and involves a taper. It\u2019s where you intend to peak from your training and B\/C races.<\/p>\n
\u2018B\u2019 races are events that you\u2019d like to do well in but don\u2019t possess the importance of A. You\u2019ll rest for a few days before each of them, but not build to a peak. You can select as many as six of these.<\/p>\n
Finally, the \u2018C\u2019 races. These are either done for \u2018fun\u2019, act as a progress report or a final short hit before your \u2018A\u2019 race.<\/p>\n
- Why goals could be holding us back<\/strong><\/a><\/li>\n
- How understanding your personality can help you achieve goals<\/strong><\/a><\/li>\n
- Chrissie Wellington on\u2026 preparing right to smash your \u2018A\u2019 goal<\/strong><\/a><\/li>\n<\/ul>
<\/p><\/div> <\/section>
Right, the skeleton of your season\u2019s coming along. Now we\u2019ll add a little more meat to the bone via the three layers of goal-setting: outcome, performance and process goals. \u201cOutcome goals are often the ultimate aim but outside of your control. For example, winning your age-group,\u201d says coach Andy Bullock. \u201cDespite your best performance, it\u2019s possible that you don\u2019t achieve your goal because others simply perform better.<\/p>\n
\u201cThen there are performance goals, which are more under your control. Using time-based goals here can be helpful. For example, swim, bike and\/or run in a set time, although again it\u2019s worth remembering that if the weather conditions are tough it might mean your performance goals aren\u2019t possible on that particular day.<\/p>\n
\u201cFinally, we have process goals. These are the things we do day in day out \u2013 getting enough sleep, eating properly, competing the session as planned. Put these small steps together and they become the foundation for reaching the performance goals.<\/p>\n
Process goals can also be performance goals along the way. E.g, if you hit \u2018X\u2019 time in three months\u2019 time, then you know you\u2019re on the way to achieving \u2018Y\u2019 time in six months. Using this strategy is a really good way of breaking down a large goal into smaller steps and allowing you to see progress along the way.\u201d<\/p>\n
Maintaining motivation<\/strong><\/h2>\n
![\"""\"]( "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Credit: Dan Seex<\/span><\/figcaption><\/div>\n This is all designed to edge you ever closer to making your dreams come true. Arguably, it\u2019s all a little too neat. Motivation\u2019s a temperamental beast. Throw in the chaotic world we call \u2018real life\u2019 and clear January goals can soon become foggy as the year and its travails roll on.<\/p>\n
\u201cThat\u2019s where an online training platform [like TrainingPeaks and Golden Cheetah] comes in,\u201d says NcNamee. \u201cI have a clear countdown of how many weeks until my next event and grow confidence in looking back on the training I\u2019ve already done. Also, when you need that extra hit of motivation, I like watching past editions of my goal race on YouTube.\u201d<\/p>\n
Heart rate monitors, power meters and images of your goal race on your fridge are further motivational shots in the arm with further suggestions in the \u2018Keep the fire burning\u2019 box, right.<\/p>\n
\u201cTry not to fret if you miss a session or two,\u201d McNamee continues. \u201cIn fact, missing a session is sometimes a good thing, as the vast majority of us are always on the verge of doing too much. With an injury, it\u2019s always tough but it\u2019s about focusing on what you can do rather than what you cannot. I\u2019ve seen people have major breakthroughs when they haven\u2019t been able to run for a month by spending extra time and effort in the pool or on the bike.\u201d<\/p>\n
- How much swimming should triathletes do?<\/a><\/strong><\/li>\n
- How much cycling should triathletes do?<\/strong><\/a><\/li>\n
- How much running should you do?<\/a><\/strong><\/li>\n
- How can I beat a training dip?<\/strong><\/a><\/li>\n<\/ul>
<\/p><\/div> <\/section>
So we\u2019re there \u2013 you now have a bulletproof system to smash your goals in 2022. Maybe not. \u201cIf you can\u2019t forge positive habits to many situations, things can unravel quickly,\u201d says acclaimed sports psychologist (and Lesley Paterson\u2019s husband) Simon Marshall. \u201cWe\u2019ve all quit stuff. Sometimes these are legit quits like quitting halfway through a training run because of a searing pain. Unfortunately, legit quits are rare, making up about 10% of all quitstances (yes, I made that word up).<\/p>\n
\u201cNow let\u2019s look at a different kind of quit, the fake-ass quit (FAQ). You know you\u2019ve experienced an FAQ because it comes with regret after the quitisode (another one!). Only you know if you\u2019ve used a legit quit or an FAQ.<\/p>\n
\u201cThe trouble is, your brain tries to rationalise both kinds of quitting because your brain\u2019s priority is to restore equilibrium: the comfort and contentment that comes from knowing that your thoughts match your actions.<\/p>\n
\u201cSadly, there\u2019s nothing comforting about knowing you gave up when you secretly know you shouldn\u2019t have. Psychologists call this mental turmoil \u2018cognitive dissonance\u2019. By mentally throwing in the towel, you\u2019ve just slapped your brain across the chops.\u201d Thankfully, there are ways to rewire your brain to crank up your chances of success. Back to Marshall. \u201cHere are a few science-based strategies to help you stop experiencing the quits\u2026\u201d<\/p>\n
Top tips for avoiding the quits<\/strong><\/h2>\n
Cognitive priming<\/strong><\/h3>\n
Before every challenge, you want to help your brain produce [happy hormone] dopamine. A great way to open the floodgate is to watch and listen to inspirational stuff on YouTube.<\/p>\n
- Best triathlon quotes: Motivation from some of the sports best athletes<\/a><\/strong><\/li>\n<\/ul>
Segment the s**t out of your challenge\u00a0<\/strong><\/h3>\n
Your brain likes things in manageable chunks to persist through the hard times. When the s**t hits the fan, our brain pleads with us to not think too far in the future. So\u2026 \u2018I can\u2019t get through eight weeks of solid exercise, but I can get through today.\u2019 \u2018I can\u2019t endure 60mins of this, but I can do 10mins.\u2019 The neurological beauty of segmentation is that once the segment is completed, you get a mini squirt of dopamine (happy juice) that resets the ability clock.<\/p>\n
Early mornings are almost always better for exercise<\/strong><\/h3>\n
Neuroscientists have discovered that we find it harder to take on a challenge later in the day. This is because the part of your brain responsible for self-control (the anterior cingulate cortex) tires just like a muscle. So if you\u2019re lucky enough to have a choice, hit the gym when your anterior cingulate cortex is at its best \u2013 early in the morning.<\/p>\n
Request a nudge<\/strong><\/h3>\n
Group exercise is motivating because it reduces our perception of effort, creates accountability and offers loads of opportunity to give and receive praise. We\u2019re there. You\u2019re now armed with goal-setting, motivational and habit-forming tips to make 2022 your best season yet. One final tip? Subscribe to 220 Triathlon<\/em><\/a><\/strong> for a four-weekly hit of dopamine!<\/p>\n
- How much cycling should triathletes do?<\/strong><\/a><\/li>\n
- How understanding your personality can help you achieve goals<\/strong><\/a><\/li>\n
- Why goals could be holding us back<\/strong><\/a><\/li>\n
- 70.3 bike tips and sessions from David McNamee<\/a><\/strong><\/li>\n<\/ul>
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