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

This week's tip:

Setting Training Goals

Training SMART

By Peter Doucet
Nov. 30, 2007

Whether your goal is to win the World Inline Cup or to lose a few pounds, it's important to develop a plan to get you where you want to go.

One of the best ways to do this is to use the SMART goal setting system.

The letters in SMART stand for Specific, Measurable, Attainable, Realistic and Timely.

Here's what to keep in mind:

S - Make your goals as specific as possible.

Don't set vague goals, such as "I want to improve my technique." You need something more specific. Instead, break down your goals into clearly defined technical challenges, such as improving ankle bend in the setdown, landing on a slight outside edge, and completing your push with all wheels on the ground.

Setting specific goals may require some help from a more experienced skater or coach. But it's well worth the trouble.

M - Set measurable goals.

By setting measurable goals you provide yourself with a way to monitor your progress. There are many ways to do this. You can use a stop watch or GPS to chart your speed over various distances. You can use a heart rate monitor to measure your level of fitness. You can simply use a scale to keep track of your weight.

Whatever you do, it's a good idea to log your data in a training diary. This will provide you with an easy way to keep track of your progress. (If you're exceeding or falling short of your goals, modify your training regime.)

A - Make your goals both attainable and ambitious.

Imagine your goals on a spectrum that ranges from the realistic to the attainable. Make your short-term goals "attainable" and your long-term goals ambitious.

R - Be realistic and positive.

Remember that desires and abilities don't always match. Set goals that are realistic and attainable. Realistic goals will keep you motivated over the long run. Unrealistic goals are likely to burn you out and leave you with a bad taste in your mouth.

T - Create a time frame for your goals.

Set short-term goals for this season; mid-term goals for the end of the season or next; and long-term goals to reach within five years. Make sure the goals feed into each other.

List your goals and place target dates next to each one. This will help keep you motivated, focused and on track.

Selecting Goals

I tell the skaters I coach to find the goals that are right for them. It goes without saying that a skater who aspires to be a world champion will have different goals than a beginner.

Conclusion

It's not enough to set goals and hope you succeed. You have to work your goals and regularly review and revise them.

Goal setting is an ongoing and fluid process. But it's well worth any time and effort you put into it. Keep your eye on the prize and that prize will some day be yours!

Peter Doucet is a veteran speed skater and the webmaster of Speed Skate World. A resident of Mississauga, Ontario, he has represented Canada in seven World Championships and at the 2007 Pan American Games in Brazil. He founded the Toronto International Inline Race Weekend and the RSO Speed Points Series. He is also a coach of the Toronto Inline Skating Club. His hobbies include writing and performing music, cycling, watching movies, going out with friends, and cooking.

• www.speedskateworld.com

Related reading:

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