"There are three types of goals: Outcome goals, performance goals, and process goals. Separating goals helps organize your thought process and allows you to focus on what you want to accomplish.
- An outcome goal is a goal that isn’t under your control. It’s the big picture. For example: Being the most dominant defensive player on the field.
- Performance goals are what you are trying to achieve. They are the building blocks that help you reach your outcome goal. To be the most dominant defensive player you can, for example, try to win 100% of your 50-50 balls or be on your opponent within two seconds of them having the ball. With the help of process goals, the performance goals can be reached.
- Process goals are completely under your control. They are the small steps you take to get to the performance and outcome goals during each training session or game. For example, in order to win 100% of your 50-50 balls, you can work out 3 or 4 days a week and improve your strength. In order to pick up your man more quickly, you can use focus, concentration, and communication to read the ball and your opponents. "
Below are my goals for 2020.
Performance goals:
- Lose at least 10 pounds (to 180 lbs or under) by June 1
- Finish all of the races I've entered and be healthy!
- Swim 200000 yards for the year
- Ride 3700 miles for the year
- Run 1100 miles for the year
- Run 7 min pace or under (1:32 or under) at the Marian Half-marathon
- Finish TC 70.3 in 5:15 or under
- Swim TC 70.3 in 38 minutes
- Run TC 70.3 in 8 min pace or less
- Finish Memphis 70.3 with a progressive performance from what I was able to do at TC 70.3...hard to quantify the goals since I'm not at all familiar with the course
- Run Memphis 70.3 in 8 min pace or less
- I would like to do 70.3 in under 5 hours again, but I'm not sure that will happen this year fitness wise. I'm also not sure I've got the right course for that.
- Finish IM Coz swim in under 1:15
- Ride IM Coz at 65% (or better) of my then current FTP
- Run IM Coz in 4:15 or less
- Finish IM Cos in 11 hours or under.
Process goals:
Eating
- Eat ~500 calories less each day than what I burn in January - April
- Eat an equal number of calories to what I burn in May - November
- Eat vegetables or fruit at ever meal (high diet quality score)
- Less than 80 grams of sugar per day January - April
Weight
- 185 pounds by February 1
- 180 pounds by March 1
- 175 pounds by April 1
Body Composition
- Under 10% body fat by April 1
Health
- Stretch after every workout
- Physical therapy twice a week using the MedSport PT activities I have from previous appointments
- Lift twice a week, 8 x a month (bench press, standing rows, military press, dead lifts, squats, pull ups. Will need to investigate if others should be in the mix too)
- Sleep at least 7 hours per night
Training (general)
- Start TrainerRoad Full Distance Low Volume Base plan on May 12
- Start TrainerRoad Full Distance Low Volume Build plan on August 4
- Start TrainerRoad Full Distance Low Volume Specialty plan on September 29
- Average training time per day this year of at least 1 hour
Swim
- Swim 4x a month in January - April
- Swim at least 3x a week May - November
Bike
- Ride at least 4x a month January - April
- Ride 3-4x a week May - November
- FTP test on February 3, 4, or 5
- FTP test on May 1
- FTP test on May 12
- 5% FTP increase by August 4
- 10% FTP increase by September 29
Run
- Run at least 4x a week, January - April
- Run 3-4x a week, May - November
- 3 half mile repeats in 3:10 in early February
- 6 half mile repeats in 3:10 in early March
- 41 minutes at the K2 10K on March 22
- 12 half mile repeats in 3:10 in late March/early April
- 5 miles in 33:30 on the track on April 4
- Tempo runs at 8 min pace or faster, May - November
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