SKATE TIP OF THE WEEK
Inline secrets from the world's top skaters and coaches

This week's tip:

Setting Training Goals
Focus your training by setting realistic goals

By Penny Wright
May 9, 2008

The word "hope" makes a fine campaign slogan. But it's a lousy training motto.

Take it from me: I've approached one or two races with little more than a hope and a prayer. And guess what? ... My prayers were not answered.

The truth is nothing beats preparation and the first step is to set realistic goals.

Here's how:

1) Choose a goal.

What do you want to do? Skate a personal best, beat so-and-so, or just finish the race. If you've never skated an inline marathon before, that is a worthy goal.

Be realistic. If it's your first year on skates, don't make it a goal to break Chad Hedrick's Northshore Inline Marathon record: 57 minutes, 18 seconds. ... Maybe next year?

If you skated Marathon X in 1 hour and 40 minutes last year and have more time to train this year, then maybe your goal could be to skate Marathon X in 1 hour and 30 minutes.

2) Make a plan.

Change is the name of the game. You are not going to reach your goal unless you do something different, for instance: train more or train better. So decide what you need to do to reach your goal.

Do you need to skate longer distances? ... concentrate on interval training? ... join a speed team (indoor or outdoor)?

Think it through. Then ...

3) Write it down.

Writing a plan helps you focus. Start with your goal (e.g., Skate Marathon X in 1:30) and then list all the things you plan to do to reach it: skate six days a week, do three interval workouts a week, join Team Incredible, etc.

Provide as much detail as possible and be realistic! If you are working 50 hours a week and raising a family, don't outline a 2-session-per-day, 6-day-a-week, training schedule. It's not gonna happen ... unless you have an infinitely patient spouse.

4) Run it up the flagpole.

You've heard the one about "the best-laid plans ... ." Well, it's true. Life is full of surprises. So try out your training plan for a couple weeks.

5) Assess and Revise

Now that you've given it a few weeks, do an assessment.

Is your training regime working? Are you keeping up with the schedule ... improving?

Great. Keep going.

If, on the other hand, you are failing to maintain your training schedule and don't seem to be making any progress, grab a pencil: it's time to change your plan. Go back to your written document and revise it.

Are you only able to train half as much as you thought? Revise your training schedule accordingly.

Then — and here's the part you may not like — reconsider your goal. Given your revised training schedule can you still expect to reach it?

If not, revise it. Instead of shaving ten minutes off your time for Marathon X, shoot for five.

You'll find that a realistic goal will inspire you while an unrealistic one will make you lose hope. And while politicians can live on promises, us athletes want results!

Resources:

• If you need help setting goals, talk to a veteran skater or a fitness trainer. (Even though I'm one, I still have a trainer friend review my goals.)
• Check with your doctor before starting any new exercise program if you have any concerns — such as, "Will I keel over if I do this?" — about your health.

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Penny Wright is a personal trainer, fitness instructor and member of the Bont North America racing team. She owns the AZSk8right Inline Skate School in Phoenix and was the founder of the Predator Speed Skate Club. She posted a lofty personal best in 1998 when she set the record for master women at the Northshore Inline Marathon. Ten years later, her mark (1:12:07) still stands. "This year, I'll be skating a few marathons as well as devoting some time to a new milestone: becoming a first-time Grandma! ... Obviously my goal is not to skate like a grandma!"

• Send Penny an email

Related reading:

• Skate Tip of the Week Archive
• Beginners Guide to Outdoor Racing
• Beginners Guide to Inline Skating