Make a habit to take the time to reach a measureable goal. For a goal to be a valid goal it should be a measureable goal because it is much easier to manage a process that can be measured.
The goal of this series of columns is to help prepare first-time triathletes for the Ruidoso Sprint Triathlon on June 9. It is a triathlon consisting of a 3.5-mile run, a 10-mile bike ride on roads and a 400-yard swim in the Ruidoso Athletic Club (RAC) pool. You can see all of the columns at www.ruidosofreepress.com, so if you have missed a column or wish to start the program, check out the website.
Setting a measureable goal is part the S.M.A.R.T. program of setting specific, measureable, attainable, realistic and timely goals.
The measureable long-term goal (the Ruidoso Sprint Triathlon) has been established and it is important to establish smaller, measureable goals that lead to the long-term goal. If your goals are not specific and measureable then it becomes much easier to become frustrated, bored and then fail.
Example: If your goal is to race in a five-kilometer race in three months, go to the track, warm up for one to two miles and then time yourself for one mile. You can then make a realistic, measureable estimate of your 5-k time (give or take a minute) on a flat, fast racecourse.
Another example: If you wish to lose one pound a week through your new wellness program, get on the scale every morning.
The very good news is there is plenty of time (16 weeks) until the Ruidoso Sprint Triathlon. You have time to set up your plan and work your plan. Figure your intermediate goals – a trainer can help determine your schedule – and then work down those goals into your day-to-day schedule.
Say you determine that you want to workout six hours per week. Break those six hours down by the day. If you expect to have more time on a particular day of the week (say, Saturday) have a longer workout on that day. If you know you have weekly meetings or increased parental duties on a particular day (say, Friday) make that a light workout day.
Your workout is now on your daily to-do list, right up there with going to the grocery store. A tip: Many find that working out early in the day leads to long-term success because you get it done and you have done a positive thing for yourself, even if the rest of the day goes south.
We all have “real life” to deal with and want to respect our priorities. However, making an appointment to care for yourself also benefits your loved ones because you will be in better condition to care for them.
Also, since there is plenty of time until the June 9 race, you can easily adjust the schedule when “real life” rudely interferes, such as becoming ill or having to take a last-minute trip.
In previous columns, we discussed getting running shoes and getting in the pool to swim. That’s leaves one more discipline in the triathlon – the bicycle.
When it comes to bikes, we have the help of Cody Thurston of Ruidoso Outdoor Adventures, located in the Ruidoso Athletic Club. He will tune up your existing bike and also sells Giant brand bikes.
A comprehensive tune up costs $45 and should be a regular part of a bike maintenance program. He’ll check out your bike for $20. This is money well spent for your safety.
Giant is a large international manufacturer with the widest selection of bikes – from entry-level road and mountain bikes to elite racing setups for international teams. Also, get a helmet. They are required for all races/triathlons and always wear a well-adjusted helmet. Simply, Cody has you covered and you are supporting local business.
Bob and Betty are our couch-potato aspiring triathletes. Here are their measurable goals for the week.
Running: Walk or jog for 20 minutes three times this week.
Swimming: Bob hasn’t had to swim since he fell off his uncle Billy’s bass boat on the Fourth of July in 2006. He’s getting in the pool three times this week and reacquainting himself with swimming (this time without his fishing pole and a half-empty beer can). Betty is a former high school swimmer and getting in the pool twice this week, trying to reconnect with her freestyle and breaststroke form.
Bike: They are visiting Cody. Bob has an underused mountain bike that needs a safety check and tune up. He may get some new road-friendly tires and new inner tubes. Betty is looking for a bike that can be used to train for the triathlon and also become a cornerstone of her new healthy lifestyle. She wants to pedal to the coffee shop and grocery store while becoming fit.
They will each either ride their bike or do an RPM class at the Ruidoso Athletic Club two times this week.
Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 575-257-4900.
If you have any training questions for Sarah Crewe, email them to email@example.com.
Always contact your doctor before beginning physical training and it is advisable to have a personal coach.