Research has proved that written goals are accomplished significantly more times than those kept in your head. If you write them down they happen.
What are you waiting for?
If you have never actually set them down on paper, now is the best time, grab your pen and pad and read on.
You can learn a few basic rules so that this year will be different.
Like all great triathletes you need a plan however, it needs to be written down and with this easy method you’ll be able to keep to it and make a big difference to your training.
There is plenty of online advice but here are our five principles that we follow:-
Keep them few in number.
Productivity studies show that you can’t focus on more than 5–7 items at any one time, don’t try to cheat by including sections with several goals under each section. This is a recipe for losing focus and accomplishing little. Instead, focus on a handful of goals that you can repeat almost from memory.
Make them “SMART.” This is an acronym, as you probably know, and it is interpreted in various ways by different teachers.
We mean this.
Goals must meet five criteria.
They must be:
Specific: Your goals must identify exactly what you want to accomplish in as much specificity as you can muster.
Bad: Run a Race.
Good: Run the Slindon Slog
Measurable: Quantify the result. You want to know absolutely, positively whether or not you hit the goal.Bad: “ Run Slindon Slog”
Good: “Run Slindon Slog in 5 hrs.”
Actionable—every goal should start with an action verb (e.g., “quit,” “run,” “finish,” “eliminate,” etc.) rather than a to-be verb (e.g., “am,” “be,” “have,” etc.)
Bad: Be fitter.
Good: Run to work 4 days a week.
Realistic—you have to be careful here.
A good goal should stretch you, but you have to add a dose of common sense.
Bad: Win the London Marathon.
Good: Complete the London Marathon in under 4 hours..
Time-bound- every goal needs a date associated with it. When do you plan to deliver on that goal. It could be by year-end (December 31) or it could be more season related. A goal without a date is just a dream. Make sure that every goal ends with a “by” when date.
Bad: Complete 5 races.
Good: Complete 5 races by September 30th 2016.
Write them down.
This is critical. There is a huge power in writing your goals down even if you never develop an action plan or do anything else which we don’t recommend. Henriette Anne Klauser documents this in her fascinating book, Write It Down and Make It Happen. When you write something down, you are stating your intention and setting things in motion.
Review them frequently.
While writing your goals down is a powerful exercise in itself, the real juice is in reviewing them on a regular basis. This is what turns them into reality. Each time you review your goals, ask yourself, “What’s the next step I need to take to move toward this goal.” You can review them daily, weekly, or monthly. It’s up to you. The key is to let them inspire and populate your daily task list.
Here is Brendon Burchard’s Daily Planner to start you off. Daily Planner
Share them selectively.
Share you goals with people who will be committed with helping you achieve them (e.g., your mentor, mastermind group, or business partner, team mates or gym buddy).
The practice of goal-setting is not just helpful; it is a prerequisite for happiness. Psychologists tell us that people who make consistent progress toward meaningful goals live happier more satisfied lives than those who don’t.
If you don’t have written goals, let us encourage you to make an appointment on your calendar to work on them. You can get a rough draft done in as little as an hour or two.
Few things in life pay such rich dividends for such a modest investment.
As part of our dedicated women’s section, we wanted to bring you the very latest in bikes specially designed for women. We know you want a bike that looks and feels like it belongs to you. We have many entry level bikes that range from £500 – £1,000 but this week we wanted to show you what you could be riding in a few years time.
The new Liv Avow Advanced is the first performance Tri bike specifically designed for women. You know that putting all that much effort into training is wasted if your bike isn’t quite right. Liv know that too and if you want to put yourself up to the next level this is our recommendation.
This is the first truly women-specific performance triathlon bike designed for speed and the perfect fit.
It’s lightweight and the frame is handcrafted using AeroSystem Shaping Technology (wish some of the women on TV did too). It’s made of carbon and designed with adjustability and aerodynamics in mind.
This bike is aimed at you – the competitive woman to help you stay comfortable for longer.
With 3 large Swimrun events in the UK this year and already double that amount planned for next year the question on most people’s lips is “is it worth buying a Swimrun wetsuit?”
If you took a knife to your wetsuit to remove the legs and arms then you definitely need to be buying one of these.
As this has been designed for both running and swimming there is no kit change needed.
Originating from ÖTILLÖ and now in the 10th year teams of two race together along courses that alternate between running and swimming.
The exciting news is ÖTILLÖ have announced the UK venue for the first Swimrun World series, turning the picturesque Isles of Scilly off the southwestern tip of the Cornish peninsula into the venue for the first of its kind in the UK.
Registration opened on 26th November with the event being held on 18th June 2016. If you have any plans to compete then you seriously do need this new suit.
The course is close to 45K long with a minimum of eight swims.
The open water swim section will total around 10K and the 35K remaining will be made up of trail-running over and around the major island.
With 75 similar races around the world this is now thought to be the fastest growing sport around. Are you considering it?
From seemingly nothing on the market there is now over 5 different manufacturers with Swimrun specific wetsuits and more in development; it would seem there’s a whole new piece of kit out there to be purchased – but is it worth it?
Chaffing can be a major factor in all wetsuits, with many of you adding lubricant around the neck, we think you’ll be delighted to know that this suit has been tested and no lubricant is needed! Many think this is due to the front zip instead of the usual rear zip.
The Evolution from Zone 3 has been designed with the main purpose to be a Swimrun suit which is extremely important. It seems to us that some manufacturers have rushed their first generation Swimrun suit to market based on existing products they have missed some of the great ideas that this suit has – namely the front zip.
Here are some of the major points you will love
• Comes in two parts
• Main suit & 8mm calf sleeves (giving protection against scrub & rocks)
• Full length front zip
• Rear pocket (easy to get to and zipped)
• 2 small internal pockets (compass and whistle home)
Here’s what Zone 3 list as the main features:-
• Yamamoto 1.5mm SCS shoulders and arm panels for maximum flexibility.
• A built in silicone band on the inside just above the elbow so the suit is designed to be cut by the user if desired.
• 5mm Yamamoto #39 SCS back and side panels for upper body buoyancy.
• 2mm front and back legs with high stretch lining designed for free flowing running. These seams are glued only and not stitched helping to minimise any chaffing from the thread.
• Higher durability backside panel for durability on rugged terrain.
• Front zip with cord for easy access and breathability / temperature control during the run.
• Pro-Speed silicone coated arm cuffs allowing the suit to be taken off more quickly.
• Bright colours for visibility
• Each suit comes with 8mm thickness calf sleeves for significant buoyancy support on the swim.
We think you’ll agree that The Evolution Swimrun suit is a true Swimrun suit; designed from the bottom up with all elements of the sport taken into consideration and a worthy investment for those drawn to the sport.
We all need to keep ourselves motivated during the winter and you are no exception.
I had a quick chat with the team here at Tri iT and put together our top tips. Keeping the fitness levels up whilst not suffering too much in the icy rain takes a plan.
Setting goals is important in all walks of life especially if you wish to improve on last years PB. You do also need a complete and full plan about how to reach those goals. A plan will keep your training on track and stop you from overdoing it on the one sunny day of the week!
You will need to be flexible with the weather conditions. Your safety is the most important issue. Having a plan will also give you focus so that you know what you are doing and why you are doing it each week.
Wearing the right clothing needs consideration. If you are not dressed for the conditions your motivation will drop when you start to shiver.
3. Relieve Boredom
Mix up your training by going on different routes. Get your mountain bike out for a change. Doing the same old routes can dull the mind and motivation.
You all agreed that meeting a friend and making that commitment does improve motivation. We all need a laugh and a joke together along the way. Clubs are brilliant at getting you all together. We have a list of local clubs if you are in need, drop me a line and I’ll send it out.
5. Bkool Simulators
If you are training indoors then you should check out the Bkool simulator. We have one in store to demo. It’s amazing, every ride you ever wanted in 3D with weather of all sorts and plenty to keep your mind busy.
Don’t forget that music plays a big part in your training. Update your playlists and get your legs in motion with the music.
You know that you perform better with a reward at the end. Reward yourself and stick with it – a long hot bath, a lovely bar of chocolate or a sofa hour with a Box Set. Never forget that the mind and body needs rest so put your feet up and feel pleased with your progress.
Lights and reflective clothing should be top of your planning list when you are out in the dark. Always make sure you are visible and always keep your lights clean.
Nature’s home-brewed opiates. Endorphins are chemicals that act a lot like their medically engineered counterpart, morphine. The feel good factor after training is what keeps you going. If you are struggling to get out there just push yourself a bit harder. If you miss a session don’t beat yourself up, get up, get out there and get going the next day.
Just to keep you motivated, look what we have this week to show you…..
I’ve just returned from the most amazing trip with my family to Maui, Hawaii where Harry competed in the 2015 Xterra World Championships. Keep an eye on our Facebook page for the pictures and I’ll also be sharing our experiences of competing at that level, in that heat for you all to learn from our fabulous opportunity .
Now, having spent time in the beautiful sunny weather it has made me realise how dull and boring the UK can be for training in the winter. With that in mind I’ve got the Bkool Simulator up and running ready for our open evening. So come along and see for yourself what winter training can look like.
Open EveningIf you have missed our previous open evening be sure to get your name on our mailing list to be the 1st to get the invites. emails we’d like to invite you to our
Winter Training Blues
You know that training does not stop with the bad weather and if you are serious about your training then the only way to keep going is to bite the bullet and purchase a turbo trainer.
Do you need a turbo trainers to assist you with your indoor training?
If you are unfamiliar with what they do then we have given you the excuse you need to get out of your arm chair and come along and see for yourself.
Turbo trainers are simply a device that enables you to ride your bike, stationary, indoors. Turbo trainers, or turbos as they are commonly known, clamp around the quick release skewer of a bike’s rear wheel suspending it in an A-frame. A resistance unit is attached to the rear wheel and makes it harder or easier for you to pedal by applying resistance to your bike. They work with a magnetic braking system. The trainer generates a magnetic field and the stronger the field the higher the resistance, and the harder it becomes for you to pedal. This gives you a very controlled, effective training session regardless of the snow and ice outside.
Automatic or Manual?
Like all things these days you get lots of choice – resistance can be controlled automatically or manually.
Interactive trainers have the resistance adjusted automatically with a computer, tablet or smartphone and so you can ride existing bike courses or race online against others, with the course shown on your screen and when you go uphill the resistance automatically increases.
With a basic trainer you adjust the resistance manually with a lever on your handlebar.
Which one suits me the best?
Trainers differ in their maximum resistance from 1500w to 950w and knowing which one will suit you best is really a case of come and see them.
There are a number of things to consider before you spend any money
· Do you want to be interactive?
· Would a basic trainer be a great starting point or will you quickly outgrow it?
· How much will you actually use it? Once a month or 5 days a week?
· Are you planning hours of severe training over the winter months?
· Will you only need it for a couple of short sessions per week?
What’s In Stock?
In store we have Rollers and the Tacx Blue Motion.
Tacx Blue Motion has the most powerful resistance unit, and will allow you to achieve high power outputs even at a low pedalling frequency; it has 10 different resistance positions and is simple to assemble so you won’t spend hours putting it together.
Thought About A Roller?
Rollers are still popular among track cyclists who use them during training and when warming up as cycling on rollers keeps your muscles supple with the conical roller providing stability for the bike.
Many riders see turbo time as tortuous and or extremely boring, so opt not to use them. That’s why we’ve got the Bkool Simulator up on our big screen to show you exactly what you’ve been missing.
This connects to any trainer and is unique in its ability. It is the only simulator in the world that can turn your favourite ride into 3D.
This trainer uses the very latest advances in biomechanics and has the most advanced software. Bkool have created a totally new concept in indoor cycling. By using the Cloud for free you can access many of the features or upgrade to the premium membership and have unlimited videos, rides with up to 100 friends all in 3D. These days a trainer without a simulaor is a thing of the past and by showcasing the Bkool we are pretty sure you’ll be adding it to your Christmas wishlist.
It’s got music, voice chat, landscape views and even a 3D velodrome view – it won’t walk the dog for you but it will make your training a wonderful experience in the dark winter months.
As well as the Turbo Trainer Demo we’ve got a range of things for you to see
Our new Women only bike and accessories section.
bike maintenance section.
2Pure Features Socks and Nathan – the Worlds Leaders in Hydration