TRIATHLON NEW ZEALAND – TRI SCHOOLS Goal Setting Pgs WORKBOOK

GOAL SETTING THE ROLE OF GOAL SETTING Setting both short and long term goals gives the athlete: Direction –focus attention Enhances Motivation- Goals help athletes recognise their success and achievements

GOAL SETTING BEFORE SETTING GOALS Before deciding on goals, athletes need to ask themselves some basic questions: what is the long term goal? what is your potential/current fitness/skill level? how committed are you? how much opportunity is there for you to practice/train (other commitments) ?

GOAL SETTING SETTING S.M.A.R.T GOALS Specific Goals need to be specific. A common error in goal setting is that the goal is too vague. An example of a specific goal is: “I want to run the 1500m in 3.56s by 24 July” compared with simply saying “I want to run the 1500m faster”. Measurable If a goal is specific it should also be measurable and/or observable. Numerical goals are easier to measure (e.g. distance or time) than subjective goals (e.g. an improvement in attitude). Attainable Goals should be difficult enough to challenge yet realistic enough to achieve, if you are committed. Goals that are too high will lead to failure and decrease motivation, even if an athlete has performed well. Realistic Goals should be realistic to the athlete’s current ability and future potential. Consider the athlete’s opportunity for practice and level of commitment towards achieving their goals. Time-Based Goals should have a timeframe or target date. Athletes should have long-term objectives to give them focus, but should set short-term goals to keep them motivated. Goals should be regularly reviewed and evaluated. Target dates may need to be changed due to: Injury or illness The selected goals may be too hard or too easy The strategies for achieving the goals may not be effective.

GOAL SETTING Main Reasons GOALS are not achieved?

GOAL SETTING SETTING S.M.A.R.T GOALS Specific Goals need to be specific. A common error in goal setting is that the goal is too vague. An example of a specific goal is: “I want to run the 1500m in 3.56s by 24 July” compared with simply saying “I want to run the 1500m faster”..

GOAL SETTING SETTING S.M.A.R.T GOALS Measurable If a goal is specific it should also be measurable and/or observable. Numerical goals are easier to measure (e.g. distance or time) than subjective goals (e.g. an improvement in attitude).

GOAL SETTING SETTING S.M.A.R.T GOALS Attainable Goals should be difficult enough to challenge yet realistic enough to achieve, if you are committed. Goals that are too high will lead to failure and decrease motivation, even if an athlete has performed well.

GOAL SETTING SETTING S.M.A.R.T GOALS Realistic Goals should be realistic to the athlete’s current ability and future potential. Consider the athlete’s opportunity for practice and level of commitment towards achieving their goals.

GOAL SETTING SETTING S.M.A.R.T GOALS Time-Based Goals should have a timeframe or target date. Athletes should have long-term objectives to give them focus, but should set short-term goals to keep them motivated.

GOAL SETTING SETTING S.M.A.R.T GOALS Goals should be regularly reviewed and evaluated. Target dates may need to be changed due to: Injury or illness The selected goals may be too hard or too easy The strategies for achieving the goals may not be effective.

GOAL SETTING OUTCOME VS PERFORMANCE GOALS An Outcome goal is: Eg. I want to beat every student from Cambridge High in the Mission Bay triathlon. A Performance goal is: Eg. I want to do the running leg of the tri under my personal best of 45 mins.

GOAL SETTING Which is the best type of Goal to set? The best type of goal to set is a performance goal. As this type of goal means you have control over the success or failure in terms of your achievement. As a performance goal is based on your personal performance, target or skills to be acquired. The main problem with outcome goals are that they are dependent on factors of your control. As for example you cannot control the performance of others, judging and injury and can be a major source of anxiety

GOAL SETTING Short Term Goals (Checkpoints) The steady progression through your checkpoints should allow you to reach your long term goals. Base Data 5km- 25mins WK 5 5km- 22mins WK 10 5km- 20mins

GOAL SETTING “Never Give Up.”