Goal Setting for Racing

Here is some information on goal setting and below an example based on yesterdays race at Ruapuna.

Why we set goals

We set goals because achieving them is motivating. Well thought out goals help us to focus on what is important to us, why it is important and what we need to do to attain them.

Three types of Goals

Learning Goals (aka mastery or personal development goals)

These are the goals you set when you are trying something new and don't know what to expect. When trying a new sport, racing against new riders, on new courses or tracks.

Performance goals (aka task or short term goals)

These are the goals you set based on your result goals. These are things you must do to achieve your desired outcome. If the goal is to win the race on Monday then you should set some performance goals for the event like: suss out the opposition in the first few kms, test the opposition with 2-3 attacks, get a good position for the sprint etc.

Result goals (aka outcome, long term or dream goals)

These goals are the end result. The help set what direction we head in. From these goals you can set your performance goals.

The ratio for goals setting

For young or novice riders the ratio of goals should be...

Learning goals 60%
Performance goals 35%
Result goals 5%

For an experienced rider it will be...

Learning goals 30%
Performance goals 60%
Result goals 10%

Primary focus is on learning, about yourself, about your sport. From this you will find what really interests you and be able to start setting some result goals.

Goal setting criteria

Goals should be S,M,A,R,T!

Specific

Goals need to be specific to what you are trying to achieve. If the result goal is to win a race a specific performance goal would be to "start the sprint from 2nd place".

Measurable

It helps if you can put a number on a goal to be able to measure it when attempted. If the goal is to start the sprint from 2nd place then you can look back and see whether you did or didn't.

Action based

A goal should be something you actually have to do. As opposed to a goal that hopes someone else will do something or make a mistake.

Realistic

If you put in the effort the goal should be within your reach.

Time Based

Set a deadline on when the goal should be achieved.

Challenging goals

Goals should always be personally motivating and should be challenging. This makes achieving them even more rewarding.

There is a catch. Many people don't set goals and live very happy lives. But they never achieve anything! Setting challenging goals comes with a risk of not attaining them and feeling disappointed. However people respect those who do try.

These are the goals I set for a Race round the Ruapuna Race Car Circuit.

*If feel good after work Ruapuna Race

I didn't feel that good and riding out to Ruapuna knew the legs were not as good as the race I did in Leeston two weeks ago were the legs felt great

*First in C grade

I ended up about 12th-13th. A bit down about it as I though I did everything right just no gas in the tank in the sprint. On reflection there was little I could have done physically or tactically to improve on the result.

*Fuel up for the race

Had a good lunch and small meal at afternoon tea time.

*Use powermeter to warm up

Did a couple of laps in warm up at 200-210 watts to warm the legs up for racing at ave of around 210watts. Needed to add a few sprints in case of a very fast start.

*Fine tune race strategy based on warm up

Knowing I was not 100% knew I should save my energy to the last lap.

*Control nerves and breathing before the start

Wasn't too bad before the race.

*Avoid having to close too many gaps

Because the tempo was fairly high (usually a lot more windy and ave speed around 35kph with far more surges in pace) there were few breakaways so the group stayed together pretty well so didn't have to do much.

*Conserve energy for last section of race

Did this well through staying close to front and just moving riders off wheels and closing riders out who tried to take mine. Also helped that there were always riders willing to take up the pace if the pace lulled or someone attacked.

*3rd wheel in sprint

Three riders were 20m clear going into home straight and was in 5th wheel. Too far back but when I hit my mark (30 pedal revs from finish in 50X15 gear) had no gas.

*Warm down, warm clothes and hi carb drink

Rolled down for a lap, changed polyprop top, put on wind vest had a large bottle of Raro.

*Power data from race.

As above. Nothing startling. Raced at that level 2 weeks ago and had plenty in reserve. 2 weeks of colds and dental surgery later and not so flash.

*Use powermeter to determine hard sections of each lap

Was able to determine that home straight and back straight would be pretty easy. The hard part would be the middle section from the hairpin to the chicane. From this I knew where I could take it easy and where I needed to be right at the front.

*Get to know racing/riding styles of other riders

Hardly knew most of the riders so learnt a bit. A few riders who like to go hard, mostly people who have no clue, mostly people who sit in waiting for the sprint and a few Muppets who need a bit of schooling in bike handling.

*Determine 30 pedal revs from finish on Ruapuna

30 pedal revs is about the most you can sprint flat out so worked out this was the start of Pit Lane in a 50X15 gear. Saved my sprint till this point but nothing there.

Summary

People who reach their potential are those who have the best idea of what they want. Setting excellent goals for everything you do is a great way to achieve this! Set goals for what you want out of each training ride and each race and you give yourself a greater chance of attaining success!

Hamish