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The SMART Goal Process for Cyclists

If you want to improve your cycling performance, you need to develop some type of training program. Goal setting is the first step in this process. This is an important step because your goals embody what you most want to accomplish as a cyclist. For example, you might want to set a personal best in a particular race, complete your first century race, or improve your race category. Whatever your goals, I suggest using the SMART goal process to improve your chances of success. SMART stands for specific, measurable, achievable, relevant and time-bound:

1. Specific. Your goals should be specific and expressed in terms of performance. For example, if you want to lose weight, your goal might be “to lose 10 pounds over the next 8 weeks.” If you want to improve your racing performance, your goal might be to “complete a 40km time trial in under an hour by the end of the racing season.”

2. Measurable. A goal is measurable when it is easy to determine whether it has been achieved. The weight loss goal described above is easily measurable. In 8 weeks, either you will weigh 10 pounds. less or you won’t. Likewise, it’s easy to determine if you’ve completed a 40km time trial in under an hour at the end of the racing season. Conversely, an objective “to greatly improve my running performance” is not easily measurable.

3. Feasible. One of the biggest mistakes cyclists make in the goal setting process is setting unreachable goals. Your goals should be ambitious, but they should also be realistic. For example, if you’re a beginner cyclist, the goal of completing a 40km time trial in under an hour is probably unrealistic. Set your goals high, but make sure they are achievable.

4. Relevant. This may be the most important part of the SMART goal process. Your goals should be important to you as an individual. Don’t set a goal because your coach, teammate, or cycling partner has that goal. Set goals that are meaningful to you. Our goals are what motivate us. You are much more likely to achieve goals that have personal and/or professional significance.

5. Limited in time. Make sure each goal you set has a specific time frame for completion. This allows you to easily determine if it has been reached. It also increases the likelihood that you will complete each objective since you know time is running out!

A final consideration in the goal setting process is the choice of treat vs. result Goals. Outcome goals are probably more common since they focus on the end results. Goals such as finishing in the top 10 of a key race, completing a 40km time trial in one hour, and earning enough race points to upgrade from Cat 4 to Cat 3 are examples of race goals. results. You will probably want to set one or more results goals at the start of each cycling season. However, you can also incorporate process goals. Process goals focus on the implementation of your training program. For example, “Complete 8,000 miles in the calendar year” is a process goal, as is “Complete two interval workouts per week for 12 weeks during the intensity phase of my annual training plan.”

Process goals have two advantages over outcome goals. First, if you fail to achieve an outcome goal, it can be a very demoralizing experience. You have more control over process objectives, as they focus more on program implementation than on results. Second, for newcomers to cycling, setting performance goals can be very difficult. If an athlete has very little experience, it is difficult to quantify the expected performance in cycling events. In such cases, it will be more effective to use process goals.

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