GOALSETTING WORKSHEET

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TRIATHLONRUNNINGCYCLINGHYBRID

INTRO

Imagine for a moment what it would be like to know exactly what you wanted. Imagine that you could see it, feel it, taste it & enjoy it at every level.

Imagine if it was the only thing that you had to do in your day, how much you could achieve with that single focus in your life. Surely your results would be better & achieved more quickly.

Realize how much simpler it would make the whole planning process and you can start to see how vitally important it is to set your destination before you depart. You need a “goal”.

For example, you may write ...

"I want to run the London Marathon".

Now that is an OK starting point but you need to get more specific to really make it powerful so you might instead write ....

"On Sunday April 20th 2025, I will complete the London Marathon in 3 hours and 29 minutes"

This immediately makes the planning process a lot more focused, for you could work out exactly what you would need to average for each mile and how much you need to improve from your current level. And so it continues….

There are several key points that you need to be aware of when setting your goals. They need to be:

Specific and Precise – make the goal as detailed as possible. When, where, with whom.

Positive – it should read “I want x” rather than “I want to avoid or I don’t want Y”

Optimistic – extensive research has shown that optimistic people outperform pessimists.

Challenging – something that will make you proud to achieve & make you a better person.

Motivating – to ensure that you actually “Take action” towards it

Desirable – is it what you really want?

Measurable – otherwise how will you know when you‘ve got it

Desired Date – when do you want it by – is it this year, this month, this week?

So, in terms of fitness, health & sports performance, what exactly do you want to achieve THIS YEAR?*

So, in terms of fitness, health & sports performance, what exactly do you want to achieve IN THE NEXT 2-3 YEARS?*

Furthermore, there are some other key areas that I like to get people to work on to truly clarify their thoughts and approach to achieving their desired outcomes. How much do you want it? – I mean, truthfully, how far will you go, what will you sacrifice, what will you suffer through to get the goal.*

What is the specific difference between your performance/ self now and upon reaching the goal? That is – where are you now – what amount do you need to improve, exactly to hit your goal*

How exactly will you know you’ve achieved your goal? What will you see, hear, sense, smell, taste, feel at the moment of your success? Picture it and use it daily in your visualizations*

What resources do you have / will you need, to achieve your goal?You may need to invest money, get more help from your coach, gain access to a facility, learn some new skills, etc. Where can you get them, who can help you, what might be a potential problem and how will you solve it.*

How much time and effort will be needed? We all have as much time as everyone else in this world. 24 hours every day. There is no more or less available!! How are you using your time now. Do you need to rearrange and make better use of it to achieve your goals. How will you do this?*

How much mental and physical effort will it take? Do you have this “energy”? If not how can you get more. Emphasize achieving the goal ahead of being comfortable and achieving the goal – there is a big difference and different level of sacrifice involved.*

In the light of the time and effort requirements – is the goal still worth it, or would it detract too much from all the other areas of your life. Having now looked very deeply into your desire and goals, now that you can clearly see it all – does it still feel right for you? Do you still want it?*

YESNO

Lastly, I want you to create some leverage for yourself. I want you to do the following exercise. How much pain has it caused you in your life so far, by not having achieved these goals? How much pain and how will your life be negatively affected in the future if you don’t achieve these goals? Look 5 years ahead, then 10 years, then 20 years. Make it graphic and really feel the pain.*

How much pleasure will it bring you by achieving these goals. How will your life be positively affected in the future, 5 years from now, 10 years, 20 years. Again really feel the pleasure and success.*

As you move forwards....

1. Think of Mistakes as opportunities to learn & commitment as sustaining the effort to reap the rewards

2. Most importantly, read your goals every day & visualize achieving them. Take 5 minutes and sit quietly and use all of your senses to make it believable and real.

3. You may also want to make a collage with pictures and words that depict what it is you want from your life. Make it beautiful and hang it somewhere in your home where you can see it often.

4. Write your goals on a sheet of paper and keep it with you always. Put it in your wallet or purse and whenever you come across it read it and focus on what you want once more.

THE PLAN OK. It's time to get started so ..... What action do you need to take to start you on the road to success right NOW? *

GOOD LUCK!!

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