02/12/2008

 

I've been working with Jeff Lockwood (Elite Cycling Coach and owner of Lifesport Inc.) for a number of years.  Each year, Coach Lockwood asks his clients to complete a goal setting document for the upcoming year.  I haven't posted this document in the past, but I want a more readily available version so I refer to it easily so I'm posting a slightly modified copy here.

Evaluation and Goal Setting 2007-2008

 

·    Evaluate your overall performance from this past season; to include training program, physical, psychological development, pre-existing goals and actual accomplishments.

 

2007

 

Program:  This was a tough year for me to keep a consistent training schedule.  I was pretty good about ensuring I had training time at the beginning of the year, but things went downhill over the summer and got really bad towards the end of the year.

 

Physical:  Lack of consistent training has definitely had big negative impact on my physical state.  I struggled with my longer rides late in the year.  Weight continues to be an issue as well.

 

Psychological:  Motivation went down hill throughout the year and is something I need to work on improving.  I find that I have better motivation when preparing for new events (rides I haven’t done before) or really challenging rides.  My work / life balance needs an adjustment. 

 

Past Goals: 2007 short term goals included weight loss, completing AZ brevets and attempting the new AZ 1200k.  Of those I was successful in completing the AZ brevet series. 

 

Accomplishments:  300k (Feb 3), 400k (Mar 4), Mine Country Challenge (Mar 17), Tombstone 600k (Mar 31), Grand Canyon 600k (Apr 28), Ride Around the Bear (Jun 9), Desperado Dual (Aug 4), AZ State TT (Sep 16, 10th place), Durango Fall Blaze (Sep 29), Cochise Classic (Oct 13, 5th place), Heart of AZ 200k (Oct 20), Mt. Lemmon 200k (Nov 3)

 

·    Write out your goals for next year.  To assist you in the effort, please read the following considerations. 

  •  Goals should be quantifiable and specific: Specific goals direct activity more reliably than general goals.  Many times athletes set only long term, far-off goals without focusing enough energy on the present.  It is the present that gets you to the future in the manner in which you wish to get there.

  •  Goals should be within your control: You can control only yourself, not your opponents or the external world, which should include “outcomes”.  When pursuing excellence, it is best to focus your energy on specific aspects of performance that are potentially within your control, i.e., your skills, such as your preparation and execution of racing tactics.

  •   Goals should be challenging, yet realistic: Goals that are too difficult are hard to take seriously; goals that are too easy will not stimulate you to improve.  Translate your goals into specific actions, such as training workouts, tactical moves, techniques and competitive plans.

  •   Goals should be “yours”: It is very important that you and you alone establish exactly what goals you will select.  No one should influence your goals including your coach.

2008 Long Term Goal(s):

 

1. Complete an international ultra-endurance event or tour

2. Compete solo in the Furnace Creek 508

3. Complete the American Randonneur Challenge (two 1200k’s in one year)

 

2008 Intermediate Goals:

 

1. Complete the North American based 1200k events (Cascade 1200, Colorado Last Chance, Boston Montreal Boston, Gold Rush, Rocky Mountain)

2. Get a Platinum time of 7:45 at the Cochise 157 mile event

3. Complete the California “Triple Crown” stage race and finish in the top 10 (3 specific CA Double Centuries in one year)

 

2008 Short Term Goals:

 

1.  Re-establish a consistent training and set day to day training goals.  This will involve creating a new routine that has minimal bicycle commute to work time.

2.  Progressively work my way up to doing the Mulholland Double on April 12th.  This will include building up base miles with a goal to complete Mine Country Challenge in March and potentially the Solvang Century in late March.

3.  Ultimately, my main goal for 2008 is to complete three California double centuries to earn the California Triple Crown (not necessarily the stage race).  Targeted double centuries are the Mulholland Double (April 12th), Central Coast Double (May 10th) and the Terrible Two (June 21st).  These three events compose the California Triple Crown Stage Race.  If I am unable to complete one of these events, I’ll identify an alternate double.

 

Now take into consideration what must be accomplished in order to reach each of the above stated goals. Remember that in order to reach each goal (short, intermediate, and long term) that you must set quantifiable accomplishments you wish to attain. The tasks needed to accomplish your goals are categorized into physical/conditioning, skills, and racing/psychological areas. Be as specific as possible in terms of what you will seek to do in order to accomplish your goals (e.g. test spin scan once a month).

 

Physical/Conditioning

  1. Weight loss remains the top priority for physical conditioning.  My goal is still to get down to 185 pounds before the Cochise Classic in October.

  2. Be more consistent about stretching with a goal to stretch for at least 15 minutes 3 times per week

  3. Get my power to weight ratio back up to 2005/2006 levels

Skills

  1. Continue to work on improving consistent pedal stroke at higher cadence

  2.  I’ve noticed a decrease in my average cadence, get that back up in the high 90s

  3. Avoiding road hazards by “flicking” my bike around a hazard or hopping over

Racing/Psychological

 1.  Treat the past few months as an “artificial injury.”  I can’t expect to return at the same level I was at last year in January.  Mentally it is important to remember that I need to build base miles back up to a level that allows me to comfortably finish a double century.

2.  Improve warm-up period and self awareness of effort.  I still tend to start rides too hard.  Prior to starting an event I intend to define a time for riding at zone 1/2 and will monitor my effort.

3.  Arrive at events with sufficient time that I don’t feel rushed and can include a good warm up period.  I’ve been bad about arriving shortly before an event.  I think mentally this contributes to an unconcious reaction to start faster than I should.

 Other

 1.  The same as 2007, adjust my work/life balance.  This will involve making some changes with my work schedule to ensure I have reserved time to train effectively.

2.  Join the local distance oriented clubs  to find people to carpool to events with and to ride events with.

3.  Be more flexible with my schedule this year to accommodate a more flexible training schedule.  This includes changing my weekend “off” days as necessary to accommodate family and cycling priorities (Saturday will no longer be a fixed day off, but typically one day during the weekend will be an off day).

I agree to the above performance goals and will do everything possible within the boundaries of fair and honest play in order to reach these performance goals.

 Signature of Athlete: __Mike Enfield (via email)_ Date: ___1/29/2008___________

  

Please keep a copy of this goal setting agreement so that you can refer to it. It is recommended that you place a copy in a readily available area so that you can consult your goals frequently. These goals are meant as a means to aid in your continued development as an athlete.  


My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out.

- Ronald Reagan

 

Copyright © 2005 by Mike Enfield. All rights reserved.
Revised: 09/16/13 12:59:28 -0600.