A goal is an idea of the future or desired result that can be envisioned, is planned, and creates a commitment to achieve it. Goals should be thought of in three different levels and can be one of two types.
Goal Levels: Safe, Target, & Lofty
When considering goals, think of them in three levels: safe, target, and lofty.
Safe goals are an almost certainty. They are important because if you put in the time and effort you deserve to walk away from the experience with a feeling of accomplishment.
Target goals are aligned with your level of preparation. They are “expected”.
Lofty goals are set to be just outside of our perceived reach.
Types Of Goals: Process-Based & Performance-Based
As it relates to endurance sports, the most common idea of goals is based on performance. “I want to run this 5k in xx:xx time.”. But performance-based goals are just one type that can and should be set. Processed-based goals can be equally rewarding and effective. These goals are the things you must do in order for the desired result to be realized. An example might be, “I must execute my race plan.”.
How do I decide which to use?
If the event you are preparing for is an "A" race (ie. one you have designed your training toward) and it's an event or distance you've done before, then it's reasonable to use performance-based, process-based, or a combination of the two. If, on the other hand, it's an "A" race but either the event or the distance is new to you then it's smart to stick with process-based goals exclusively.
The 600 lb Gorilla In The Room
It's really important to note that sometimes for certain athletes, performance-based goals can be a heavy burden to bear (ie. a 600 lb gorilla). So much so, the goals themselves can negatively impact performance. During the training camp if this feels like it's happening to you then consider focusing just on process-based goals. This can often lead to amazing breakthroughs in performance despite the fact the performance wasn't the focus.
When Is The Best Time To Set Goals?
If you have performance-based goals that time specific then it's important to 'pencil' those down prior to opening your event-specific training camp. By doing this, you can design the critical paced-based workouts. Then as you enter the apex cycle of your training camp (ie. the last three big volume weeks just prior to your taper) you can update these goals as necessary. By this time, you'll have enough training under your belt to provide reasonable and realistic expectations to yourself and your coach.
What Happens After The Race?
Everyone should do a post-event recap to include a review of goals achieved or not and lessons learned.
