Dive into a New Year: Setting Goals for Swimmers & Triathletes

The new year is almost here, and for many of us, it's a time for reflection and setting new intentions. For swimmers and triathletes, this means looking ahead to new challenges in the pool, on the bike, and on the run. Let's dive in!

Why Set Goals?

Goals provide direction, motivation, and a way to measure progress. Without them, it's easy to drift through training without a clear purpose. For athletes, goals can range from completing a certain distance to achieving a personal best time, or even improving technique.

New Year's Goal Ideas for Swimmers & Triathletes

Here are some ideas to get your wheels (and fins) turning:

Swimming Goals:

• Distance Challenge: Aim to swim a certain number of miles or kilometers in the year. Many apps and communities offer virtual challenges that can keep you motivated.

• Technique Focus: Dedicate time each week to specific drills. Maybe it's improving your catch, refining your flip turn, or increasing your stroke rate.

• Open Water Immersion: If you're a pool swimmer, make it a goal to try open water swimming or participate in an open water race.

Cycling Goals:

• Distance or Elevation: Target a specific number of miles/kilometers ridden or feet/meters climbed over the year.

• Speed Work: Incorporate more interval training or aim to improve your average speed on certain routes.

• Bike Packing Adventure: Plan a multi-day bike tour or bikepacking trip.

Running Goals:

• New Race Distance: Sign up for a 5k, 10k, half marathon, or full marathon if you haven't done one before.

• Consistency: Aim for a certain number of runs per week, regardless of distance.

• Trail Running: Explore new trails and embrace the challenges of off-road running.

Triathlon Specific Goals:

• First Triathlon: If you're new to the sport, make it your goal to complete your first sprint or Olympic distance triathlon.

• Improve a Weak Leg: Identify your weakest discipline (swim, bike, or run) and dedicate extra training to it.

• Ironman/70.3: For seasoned athletes, perhaps this is the year to tackle a longer distance event.

Setting SMART Goals

Now that you have some ideas, let's talk about how to make them stick. The most effective goals are SMART:

• Specific: Clearly define what you want to achieve. Instead of "get faster," try "shave 30 seconds off my 100-meter freestyle time."

• Measurable: How will you track your progress? This could be through a GPS watch, a training log, or race results.

• Achievable: Is your goal realistic given your current fitness level, time commitments, and resources? Don't aim for an Ironman if you've never done a sprint.

• Relevant: Does this goal align with your overall athletic aspirations and personal values?

• Time-bound: Set a deadline for your goal. "By July 1st, I will complete a half Ironman."

Example of a SMART Goal:

"By September 15th, I will complete the 'Lakeview Triathlon' (Olympic distance) with a sub-3-hour finish time, specifically aiming for a 30-minute swim, 1 hour 30-minute bike, and 1-hour run."

Tips for Success

1. Break It Down: Large goals can feel overwhelming. Break them into smaller, manageable milestones. If your goal is an Ironman, your first milestone might be completing a 70.3.

2. Tell Someone: Share your goals with a friend, coach, or training partner. Accountability can be a powerful motivator.

3. Plan Your Training: Once you have your goals, create a training plan that will help you achieve them. Consider working with a coach.

4. Track Your Progress: Regularly review your training log and celebrate small victories along the way.

5. Be Flexible: Life happens! Be prepared to adjust your goals if necessary, without losing sight of the overall vision.

6. Celebrate! Once you achieve a goal, take time to celebrate your hard work and dedication.

The new year is a fantastic opportunity to renew your passion for swimming, cycling, and running. By setting SMART goals and staying consistent, you can make this your best athletic year yet!

What are your New Year's goals?

Dr. Sandra and Team