Paddy Cloete (Psychologist & Ironman)
paddycloete@mweb.co.za

In last month’s newsletter, I stated that the key to being motivated is answering the “why”-question. Why are you doing Ironman? Hopefully, you have given some thought to this question and generated some answers. If you did, then you have started your journey. Congratulations!

Motivation is not enough to get to the finish line of an Ironman race. By definition, motivation is motive in action. You need to know where you are and you need to know where you want to go. You need to focus and dominate your thoughts on the desired result and then move towards it. YOU will have to make it happen. Motivation without goals is like knowing where you want to go without knowing how to get there. Goals act as the road map to the desired destination.

If your desired destination is to complete an Ironman then you need to break that goal into smaller steps. Maximum success is built upon smaller goals. Any goal can be achieved, but first it must be broken down into a series of smaller goals. Each smaller goal should lead you, one day at a time, to your overall goal. By setting smaller goals, that are measurable and relatively easier to achieve, it is easier to make corrections when you get off target. Achieving goals step by step also build confidence: While smaller, the successes are experienced more often. This provides the positive feedback and reinforcement necessary to sustain your desire to reach the overall goal on race day.

In short, once you have broken your major goals into smaller goals, you can tame them – and then claim them. You tame your goals by:

Focusing most of your energy on taking little steps that are within your control – to improve your skills, your preparation, your execution, your routines, your attitude, your focus. Many outcomes in competitive situations are not within your direct control because you do not control competitors, referees, officials, race conditions or the weather – all of which can influence your performance. When you set goals that require control over elements that are beyond your control, you set yourself up for frustration and needless anxiety. It is challenging enough to manage what is within your control.
Setting your own goals, rather than having someone else set them for you. When you make the decision, it increases your commitment to that goal. This also implies that you do not set goals that compare yourself to others. Competition should be viewed as a way to maintain excellence, to keep yourself performing up to your own potential. Success should be defined as doing your best, based on your unique skills and goals.
Setting challenging, yet Specific, Measurable, Attainable, Realistic and Time limited goals (i.e., SMART goals).
Allowing your goal setting to be dynamic and fluid. A temporary setback does not mean that you have to quit or give up on your goals. It means you draw out the lessons, work on setting more short-term goals or more appropriate goals, and readjust goals as you come to know yourself and your present situation better. When there is a discrepancy, the goals are usually off target. Adjust the unmet goals by bring them inline with you, rather than trying to force yourself into line with them.
Delaying gratification. If your overall goal is to finish an Ironman, you cannot expect to continue to perform at your best in an Olympic Distance Triathlon after a long training week. Go and do your best, but when others pass you, remember to keep your eyes on the overall goal. Research has proven that athletes who are able to delay immediate pleasure for long-term results will ultimately demonstrate the highest performance.
Once you have tamed your goals, YOU need to CLAIM them. Don’t wait for that miracle or that break or the “right time”. This is real life, not a movie! You need to create your own miracle. Today is your day. Start now and set your goals to help you reach your overall goal on race day.

Refer to the September Newsletter on www.ironmansouthafrica.com for tips on how to use mental imagery to assist you in realizing your goals.