As a coach, I’ve seen athletes pour their energy into physical training—swimming, biking, running, and lifting. But how often do we, as athletes, take the time to develop our mental strength? Building a strong mindset is just as essential as physical preparation, and setting meaningful goals is a key part of that process.
Last time, we discussed the power of mental imagery and positive self-talk (missed it? Click here!). This week, let’s dive into another crucial aspect of mental training: goal setting.
In the world of sports psychology, there are three main types of goals to consider:
Let’s break these down with definitions and examples, specifically in the context of triathlon training.
Definition: These are the big picture goals that are often out of your direct control. While they inspire and drive your training, they depend on external factors like competition, weather, or circumstances beyond your influence.
Example:
“I want to qualify for the 70.3 Ironman World Championship.”
While this goal provides clarity on your ultimate ambition, you can’t control who else shows up or the conditions on race day. That’s why breaking it down further is essential.
Definition: Performance goals focus on measurable outcomes within your control. These are specific benchmarks that help you work toward your big-picture outcome goal.
Ask Yourself:
Example:
“I need a total time of 5:30 for my 70.3 race: 40 minutes for the swim, 2:45 for the bike, and 1:55 for the run.”
Performance goals give you a clear framework, but achieving them requires actionable steps—which brings us to process goals.
Definition: These goals focus on the daily actions and habits fully within your control. Process goals are the building blocks that make your performance and outcome goals achievable.
Ask Yourself:
Example:
Process goals emphasize effort, discipline, and consistency—essential for long-term success.
Start with Your Outcome Goal
Define your big-picture objective. What’s driving you? Whether it’s qualifying for a championship or setting a personal best, know your “why.”
Outline Your Performance Goals
Break down the specific benchmarks you need to achieve your outcome. Analyze your strengths and areas for improvement to create realistic targets.
Focus on Process Goals
Build daily and weekly habits that align with your performance goals. These are the small, actionable steps that bring everything together.
If you’ve already signed up for your race—congratulations! That’s the easy part. Now it’s time to map out your journey:
By breaking down your ambitions into manageable steps, you’ll stay focused, motivated, and prepared to handle anything race day throws your way.
Your goals are within reach. Start building them today, and don’t just aim for the finish line—own it!
