Jan 5, 2012

In a review of laboratory and field studies on the effects of setting goals when performing tasks, Locke, Shaw, Saari and Latham (1981) found that in 90% of the studies, specific and challenging goals lead to higher performance than easy goals, “do your best” goals, or no goals.

Goal setting determines long-term goals that you want; it could be a dream, ambition or objective. Intermediate and short-term goals are the steps or actions that gradually lead towards these long-term goals.

Why Set Goals?

Goal setting has the following benefits:

• maximises activity and energy – effort is directed to specific tasks
• gives direction – provides plan to ensure progress in the short and long term
• creates focus attention on key issues – interest centred on areas for improvement
• monitors progress and provides feedback – tangible evidence is available when goals are reached
• creates long-term willingness to keep going – motivation is maintained by achieving short-term and intermediate goals

Goal Setting Principles

Goals should meet the SMARTER principles i.e. Specific, Measurable, Agreed, Realistic, Timed, Exciting/Enjoyable and Recorded. Following on from this and in a little more detail, goals should be:

• stated in the positive and not the negative i.e. I want to succeed rather than I don’t want to fail.
• under your control, the goal should not be outside your sphere of influence. It is better to have a specific series of performance related goals that you can influence and that will move you towards achieving a higher level goal.
• specific, the goal should be tangible and measurable i.e. 10 mile TT in less than 21 minutes. Think about what you will see, hear and feel when you achieve your goal e.g. smiling faces, congratulations, happy.
• ecological, is the goal fair to both yourself and others. Does this goal fit with other non-sporting goals, family, work and friends? Is this goal really important to you and do you really want it?

Types of Goal

Outcome goals focus on an end result and can be sub-divided into:

• product goals that are about coming first or being selected for an event or team. Product goals can be affected by the performances of others and therefore are not completely under your control.
• performance goals are based on an absolute benchmark such as time or distance. In comparison, performance goals are not influenced by the performance of others.

This is an important distinction as focusing solely on a product goal (i.e. the result) can have the consequence that the means of achievement is overlooked and that no improvement has actually occurred to meet the challenge of future more able competitors.

Process goals that refer to an element of performance that has to be achieved to be successful e.g. develop aerobic endurance. Process goals are directly under your control, are more frequent, produce regular successes and therefore help to maintain motivation.

Examples from British Cycling Level 3 Coaching Handbook: Road and Time Trial – for a number of seasons for a Talent Team rider and 3^rd Category Rider

Timescale	Talent Team Rider	3rd Category Rider
Current season	Win two National Series events Finish in the top five in the junior Tour of Wales	Gain a 2nd category licence Finish in the top five in the 3rd/4th category Regional  Road Race Championships
Current season (process goals)	Learn to ride safely in a bunch Learn to make appropriate tactical decisions. Become a good bike handler. Keep an accurate training diary. Learn about nutrition for performance Learn to use strength and conditioning training effectively	Learn to ride safely in a bunch Learn to make appropriate tactical decisions. Develop aerobic endurance Improve short-term muscular endurance
Next 2 years	Gain selection into the Olympic Academy Programme Finish the National championships in the bunch (Year 1) Achieve a podium placing in the national championships (Year 2)	Maintain a second category licence Finish consistently within the main bunch during local 1st/2nd/3rd category races Achieve a podium placing in a targeted event
Next 2 years (process goals)	Be able to effectively positioned himself with in the bunch Be able to use a variety of tactics that impact positively on the outcome of the race Be an effective team rider Become an excellent bike handler	Be able to effectively positioned himself with in the bunch Be able to make tactical decisions that impact positively on the outcome of the race Further develop short-term muscular endurance
Next 4 years	Gain selection onto Olympic Podium Programme	Gain a 1st category licence

The above table shows that by using the various goals (short-term, long-term, process, outcome, etc…) a plan is beginning to come together. This gives structure, purpose and direction to your training. The goals form the basics for yearly plans and the subsequent individual session plans to achieve these goals.

Paul Brennan

(British Cycling Level 3 Road & TT coach; UK Athletics Level 3 Performance coach; British Triathlon Level 2 coach)