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Have a measuring stick. Have some kind of metric to measure progress. It might be power-to- weight ratio or perhaps time or speed up a regu- lar climb. If you want to “eat more fruits and veggies,” how many servings a day do you want to eat? And how many do you eat now so you know that you are eating more?


It’s the new year and like most, you’ve probably


made some resolutions or set some goals for your 2012 cycling season. But what do you need to do to be suc- cessful and actually achieve your goals? We’ve all seen the packed gym right after New Year’s Day, as it seems the entire neighborhood makes it a goal to “get fit and/ or lose weight.” But by the end of the month, the num- bers have dwindled significantly. Why? Because there is a good chance these people tried to make an abrupt change to their daily lifestyle and habits. As soon as something got in the way, the priority of making it to they gym went by the wayside. In order to not fall into the same category of these “New Year’s” Fitness Enthu- siasts, think about the following items when setting and then working towards your goals.


Set realistic goals. You’ve probably heard that be- fore. But take it to heart! That’s not to say don’t push the envelope a little, as we all have to dream big. Just know what is reasonable for you. On the other hand, don’t set the bar too low. You may need to tweak your goals along the way, and that’s OK. Just don’t give up on them!


Break it up. Take your main goal and break it down to smaller goals. This will allow you to see the goal in its parts. These small steps become your plan to achieve your main goal.


Set a date. Have a target completion date and make sure it’s clearly marked on your calendar. Have dates for your smaller steps as well and make sure those are also on your calendar.


Write or type. Write down your goals and review them regularly. Work the plan into your daily schedule. If you keep a calendar or to-do list, make sure there are actions each week that are helping you move towards your goal. Don’t for- get to document your progress.


Take small steps.Make small changes, especially if the goal relates to habits and lifestyle. Most of us don’t handle drastic change well in order to maintain it. Like we see with so many of the “New Year’s” Fitness Enthusiasts, if you try to change your habits all at once, the chance of success is greatly reduced. As soon as you “fail” then it’s much easier to revert back to the old way. So take small steps to the new way. Give yourself at least 3 weeks to get each new habit established.


Follow the guidelines above and you will set yourself up for an amazing 2012!


Nicole Drummer is a USA Cycling and USA Triathlon Certified Coach, and is the author of The Triathlete’s Guide to Race Week. Nicole coaches endurance athletes through her coach- ing company, NEO Endurance Sports & Fitness, and can help you achieve your endurance sport goals. She has a few open- ings for new athletes in 2012, so contact Nicole today! Learn more at http://neoendurancesports.com. You can also find Coach Nicole on facebook, twitter or contact her via email at nicole@neoendurancesports.com.


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