As we turn the page to a new year and dive into off-season training, it’s the perfect time to tap into some timeless wisdom from Seneca. One of my favorite nuggets from the Stoic philosopher is:
"If a man knows not which port he sails, no wind is favorable."
For triathletes balancing careers, families, and training, this principle hits home. Without a clear sense of direction, it’s easy to feel like you’re just drifting. You might force yourself onto the trainer or into the pool, but instead of making real progress, you find yourself just going through the motions—spinning your wheels or making arm circles, but not actually moving forward (though, to be fair, staying in one place on the trainer is probably a good thing. We don’t want you flying forward into the wall). To echo Seneca’s wisdom, the key to turning this year into your best yet is to identify your “port,” or destination/goal you’re aiming for, and plot a course to get there. This starts with clarifying your “whys” in life and athletics, setting specific, actionable goals, and then adjusting them along the way as needed. Without a clear focus, such as a race or other measurable goal, you’re at risk of spinning your wheels and not enjoying the process.
Progress requires purpose: Why Defining Your Goals Matters
Triathlon is more than just a sport. It’s a journey where you tap into your innate drive to be better than yesterday, achieving progress that promotes both self confidence and self respect. But like any journey, progress requires clarity of direction. Without well-defined direction, you're setting yourself up for:
Burnout: Training without purpose can lead to mental and physical fatigue. It’s easier to get started each day if you have a clear goal.
Plateaus: Lack of focus makes it harder to structure and execute training in a manner that leads to consistent improvement.
Frustration: Unclear expectations make it difficult to measure success or feel accomplished.
On the other hand, when you set a clear "port" and establish a plan, every session becomes meaningful and every effort purposeful. You define what success means, and achieving it is up to you.
Start with Process Goals
While outcome goals, like setting a PR or qualifying for a world championship, are exciting, they depend on variables outside your control (competition, weather, etc.). What is within your control are process goals: the specific, measurable actions that lead to success.
For example:
Outcome Goal: Break 5 hours in a 70.3 race.
Process Goals:
Execute three high-quality swim sessions weekly.
Build resiliency by strength training twice per week.
Nail fueling strategies during long rides.
Process goals are the foundation of a solid training program. By focusing on small, actionable steps, you'll naturally move closer to the larger goal while maintaining a sense of control and progress.
Talk to Your Coach About Your “Port”
To stick with the sailing analogy, a coach is like a navigator—he/she can help chart the best course, adjust plans when challenges arise, and keep you on track. Right now is the ideal time to speak with your coach about where you want to go by contemplating the following:
Reflect on the Past: Talk about what worked (and didn’t) in the previous year.
Clarify Your Priorities: What’s going on in your life this year? Is this the year you sacrifice other aspects of life to target an Ironman? Or is this the year you focus on a single sport?
Discuss Specific Goals: Be as detailed as possible. Instead of saying, “I want to improve my bike leg,” aim for something like, “I want to improve my critical power by 10% by September,” or “I want to spend at least five hours per week on the bike.”
A coach will help refine your goals, ensure they are realistic, and help create a plan that fits your life.
Solidify Your Vision
Do not drift aimlessly. Take the time to clearly define what you want to achieve this year. Here are a few ways to bring clarity to your goals:
Make Them SMART: Specific, Measurable, Achievable, Relevant, Time-bound.
Focus on Milestones: Break larger goals into smaller, actionable steps. For instance, if your ultimate goal is to complete your first Ironman, set milestones like completing a 70.3 first.
Visualize Success: Spend time each week (such as while on the trainer) picturing what achieving your goal will feel like.
Adjust the Sails When Necessary
Review and adjust your goals as necessary. Even with a clear port in mind, the winds may not always be favorable (don’t worry, the sailing analogies are almost done). Life happens—work demands increase, injuries pop up, or unexpected career or family opportunities arise. That’s where flexibility comes into play.
Reassess Regularly: Periodically check in on your goals and progress. Are they still realistic and relevant?
Communicate with Your Coach: Don’t hesitate to adjust plans when circumstances change. A coach will help you navigate challenges without losing sight of your ultimate destination. Working Triathlete coaches are experts at adapting plans to fit your life.
Enjoy the Journey
Remember, the "port" is just one part of the equation. The journey—refreshing swims, long weekend rides with teammates, post-run endorphins (and brunch at Fido)—is just as important as the destination. By setting your direction, you’re not just working toward a goal; you’re building resilience, discipline, and a sense of palpable accomplishment that will positively impact your life far beyond triathlon.
Conclusion
As you plan out this season, take time to reflect on what truly matters to you. Define your port, set your course, and sail confidently into the year ahead (alright, that’s it for the sailing analogies).
Cheers to a successful year of training, racing, and personal growth!
Conrad Goeringer is an Ironman Certified Coach based out of Nashville, TN. He is the founder of Working Triathlete and author of the book The Working Triathlete. His passion is helping athletes of all levels and with all schedules achieve their endurance goals. Reach out to learn more about coaching packages and for a free consultation.