Goal Setting 101

Goal setting is a valuable and effective practice that most athletes end up ignoring. Properly set goals provide us with the reason for getting up at 5 am for swim practice and getting in those long winter trainer sessions and 2 hour runs in 20 degree weather. Goal setting lays the foundation for our training and provides the road map to success.

Here are some tips to help you set your own goals and use them to help you achieve:

1. Set long-term goals first. Think down the road not only for this year's training and racing, but two, three and more years in the future. Write down 2-3 goals you'd like to accomplish each year for the next three years.

2. Set short-term goals. Now narrow your focus to your 2008 season. Write down what you want to achieve in the coming year. Think beyond just race results or times. Be sure to have training objectives and lifestyle commitments included. Set specific goals for every eight to twelve weeks of the year.

3. Determine how to accomplish your short-term goals. For each of your short-term goals, write down 2-3 things you plan to do to help you accomplish these goals. Be specific!

4. Keep your goals challenging but realistic. Set goals that have you stretch to reach them. Challenge yourself, but be realistic. If you are in your second year of racing, making the '08 Olympic Team is probably a too big of a stretch.

5. Be specific and write them down. Avoid vague goals as they tend to not motivate as much as specific goals. You should know exactly what you want to accomplish and how you plan to go about doing it.

After you have your goals written down make several copies and place them in places you will see them throughout the day (training log, night stand, desk, refrigerator, bathroom mirror). Be sure to read them on a daily basis to keep your goals in the front of your mind. Also consider sharing your goals with family members, friends, training partners and co-workers. If you let others know what you are doing and what you plan on accomplishing you are more likely to keep with it and you benefit from there support and enthusiasm.

The whole goal setting process need only take an hour or so and it can be the most valuable time spent all year in helping to build your confidence, desire, and need to achieve!

Good Luck,

CW

Get Fast on the Bike in 2008

It's back.....and better than ever, the 3rd annual EPC Stationary Trainer Series!

Want to get stronger and faster on the bike in 2008? With fall here and winter on its way, it's time to start planning for your off-season training regimen. Be sure to include the annual EPC stationary trainer series to your schedule.

This highly structured, progressive, 12-week cycling training series begins with developing pedaling technique and strength, followed by tempo and lactate threshold work and finishing up with VO2 max and power intervals to bring your cycling fitness to whole new level. The 90-minute sessions meet twice weekly, Tuesday and Thursday, after work at the NEW Wheat Ridge Cyclery Fitness Center beginning Tuesday January 8th running through the end of March.


Space is limited, so reserve your spot today. For more information call Wheat Ridge Cyclery at 303.424.3221.

New Website Is Up

The long anticipated (well, by me anyway) 2008 EPC site has gone live at www.epcmultisport.com. The new updated site has been a work in progress for several months now with all new content updates, great images (Todd Langley Photography), unique layout, and detailed set-up. There is still some final touches in the works that will be made, but feel free to take a look and let me know what you think.

If you like what you see, and need some web work done yourself, give Steve a shout at www.kalosidesign.com . He does great work and can help you develop a website of your own.

Shannon Becomes an Ironman

Last Sunday in Madison, Wisconsin EPC athlete, Shannon Winkelmann, completed Ironman Wisconsin. Shannon has been training for her first Ironman since late in 2006. Along the way she competed in several other races leading up to her big day including, Bolder Boulder, 5430 Sprint Triathlon, Boulder Peak Triathlon, and 5430 Long Course Triathlon. Being able to set new PR's in each of these events, she headed into Wisconsin with the confidence needed to accomplish her goals. A couple days after the race Shannon had this to say:

"Finally feeling less sore, but not quite back to normal. Yes, the bike was difficult...lots of turns, hilly and windy, but still enjoyable. I felt great for the first half of the run, but that quickly changed on the second half. I knew if I just kept moving forward I could make it and eventually the finish line came. Overall a great day!"

Great work all year Shannon and congrats on becoming an Ironman. For more insight on her training and thoughts from the last 9 month leading up to IM Wisconsin, check out Shannon's blog at http://www.trishannon.blogspot.com/

EPC Athletes Win Xterra Regional Point Series

Congratulations to EPC athletes Luke Jay and Ed Oliver for winning the 2007 Xterra Mountain Region Points Series in their respected age groups, men's 25-29 and 35-39. For their efforts both will receive the coveted Xterra Regional Champion jersey to be handed out in the awards ceremony held in Lake Tahoe the night before the National Championships. Combined the pair raced in Xterra races in many states across the country including Arizona, California, Alabama, Utah, Michigan, South Dakota, and of course, Colorado. Highlights from their seasons includes age-group wins in Crested Butte for Luke and Buffalo Springs for Ed. Nice work guys, way to represent!



Ed (right) on the podium in Crested Butte



Luke (center) on the podium in Crested Butte