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Visualize yourself crossing the finish line, looking victorious, with a finish clock in view showing a time you’ve seen only in your dreams.
How can you make this picture one you can frame and hang on the wall rather than only dream about?
Your first step will be to plan your 2019 race schedule. It should be designed using early season races to build your performance for a later-season goal race, that will be the primary focus of your season. Another consideration during this step is to build in plenty of recovery, which should assure that you’re at the top of your game for the ‘A’ race.
That said, to bring your dream to life, the most critical exercise in this 2019 endeavor is to decide if you’re ready to set a “big” goal, which I’m defining here as something that has never been done (e.g. setting a course record) or that you’ve never personally accomplished (e.g. setting a PR).
Can you commit to a goal that requires taking a risk? There’s a chance you may not succeed. You’ve never before performed at this level and there’s always the possibility that you’ll do everything right and factors out of your control will interfere. If you don’t succeed, are you emotionally prepared to accept the experience as part of the learning process to be used in your next attempt at the goal rather than view it as a failure and give up on the goal?
We often speak of what it takes to become successful, in any field. We’re familiar with concepts such as grit, determination and focus. However, I believe that committing to a “big” goal requires even more.
If you’ve thought this through and are ready to take that challenge and make 2019 a year you’ll always remember for having the guts and courage to try, here are a few of my thoughts on shooting for big goals:
Calibrate your mind
There will likely be data telling you that it’s not possible. There might be external factors that could derail you. And there are sure to be people either saying or thinking, ”Seriously?” Block all that out. The only thing that’s important is what you believe and you’ve gotta believe you can do it, with all your heart and soul.
No rethinking the decision
There will be plenty of tough work ahead which may present opportunities for being negative and feeling like perhaps you’ve taken on too much. But it was a well-thought-out decision and that’s what you have to remember. Worrying about whether you should or you shouldn’t is a total waste of time and energy. You’re doin’ it!
Focus on doing rather than thinking
As your body gets stronger and faster, it will function best when you get your head out of the way and let your body do what you’ve been training it to do. Let “feel” be your guide. Relax, which will allow you to use all your energy for good performance rather than wasting it on thinking about the pain or needing to push harder or if you should slow down, etc.
Believe in your training
There’s an oft-used adage: Champions are made when no one is watching. This is something that is key to understand during this venture. On race day there will be cheering crowds and the exhilaration of the finish line. But between now and then, there’s going to be plenty of just plain hard work. Think of each exhausting training session as one more step in setting up the perfect race day scenario rather than as drudgery.
One of the most important things that this tough training will do is ingrain in you the understanding of how intensely and for how long you’re able to sustain a certain level of performance and the confidence to go for it. On race day you’ll know exactly what you’re able to do. Regardless of the pain level, you can continually reassure yourself: I’ve done this before. Trust your training.
The big day
It’s not over ‘til it’s over. Many a record-setting performance has not gone smoothly, but the athlete kept his head and calmly pulled things together. Go in with a well-thought-out race plan and hold onto it for dear life when the wheels threaten to come off. Look at a “bad patch” as simply that – it’ll pass. Always keep that picture in your mind …the one you’re going to frame and hang on your wall.
Good luck!
Cherie Gruenfeld
Sixteen Ironman Age Group Wins Worldwide
Nine-time World #1-ranked Amateur Ironman Triathlete.
2000 WTC Female Age Grouper of the Year
2001, 2007 USA Triathlon Female Grandmaster of the Year.
Multiple-time USAT All-American Team (#1 Rank)
"Everyday Champion" featured on Wheaties Energy Crunch cereal box.
“My first triathlon was a Half IM in ’92 which qualified me for the IM World Championships in Kona. In ’92 in lived in Santa Monica, but now live in the Palm Springs desert with my husband, Lee, who is my biggest fan and supporter. He also writes and takes photos for the World Triathlon Corporation at many of my races.
At the end of 2015, I announced my retirement from Ironman racing and am now focusing on 70.3s. My 2016 goal is to win the 70.3 World title in the W70-74 and setting a new course record.”
For more information: http://www.cheriegruenfeld.com/
by Dr. David MinkoffJanuary 14, 20214 min read0 Comments
If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.
When it comes to fitness, however, men and women arenotthe same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.
by Dr. David MinkoffDecember 30, 20205 min read0 Comments
The effects of an unbalanced diet, as well as nutrient deficiencies, accumulate over time. They may not be as visible in your younger years, but the effects are still there.
While every aspect of your diet is important, today we’re going to talk about three of the most important nutritional factors that impact your body over time, each of which can significantly impact your athletic performance.
One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.
As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.
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