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Goals? They Stink!
How thinking in systems leads to success, plus: how a pro triathlete fuels his training
Matthew Sharpe
March 24, 2023
Good morning everyone,
The other night I was out walking my dog before heading to bed, and I noticed that my neighbor was out on their stationary trainer getting a late-night workout done. This is probably standard for a lot of Tempo readers, but I was super impressed and inspired. Shoutout to all of you who are getting the work done no matter what!
In today’s edition:
Goals? They stink! Why success starts with systems ⚙️
A full preview of the weekend races 🏁
A day in the life of how a pro triathlete eats ☕
And what is zone 2 training? And why is everyone talking about it? 🤔
Thank you for being here.
-Matt Sharpe, newsletter editor
Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.
MULTISPORT NUMBERS
🚵♂️ 13: The number of races in this season’s World Triathlon World Cup circuit. The series kicks off in New Plymouth, New Zealand this weekend. [World Triathlon]
😮 965: The number of kilometers Ronan Mellows plans to swim, bike, and run during his grueling 10-day Triathlon to raise money for the Alzheimer’s Society. [Wokingham.today]
RACE WEEKEND
World Triathlon World Cup New Plymouth
Taranaki Tri Festival/ScottieTPhoto
Women: Nicole Van Der Kaay (NZL) is coming off a strong win at last weekend’s Oceania Sprint Championships and should take the Taranaki crown. But Sandra Dodet (FRA) is always a threat on the run.
Of course all eyes will be on Olympic gold-medalist Gwen Jorgensen (USA) as she continues her return to triathlon. And fellow Americans Gina Sereno and Erika Auckerlund will no doubt be fighting for the podium.
Men: It features a quality start list for an event super far from Europe. Olympic bronze-medalist Hayden Wilde (NZL) will be looking for the home win and a comeback from the flat tire debacle earlier this month in Abu Dhabi.
In Abu Dhabi Tyler Mislawchuk (CAN) showed he’s once again ready to fight for the win after some previous injury troubles.
Jake Birtwhistle (AUS) also comes into New Plymouth with some winning form, and will look to further the trans-Tasman rivalry with a win in the green and gold.
Ironman 70.3 Geelong, Australia
Korupt Vision
Women: It should be a battle between Lotte Wilms (NED) and Grace Thek (AUS) for the top spot on the podium. Wilms should power away from the pack in the swim, but will have to fight hard to hold off Thek on the run.
Penny Slater (NZ), Radka Kahlefeldt (AUS) and Renee Kiley (AUS) will also be in the mix for the podium.
Men: Steve McKenna (AUS) who is usually a lock for the podium has been a bit ill heading into this one. This should open the door for athletes like Charlie Quin (AUS), Mike Phillips (NZ), and Nic Free (AUS) to walk on through for the win.
Kevin Collington (USA) has spent a few weeks in Geelong, and the local knowledge surely won’t hurt his race ambitions.
Geelong will see the athletes using the innovative Race Ranger anti-drafting technology, which should help keep the race fair and clean.
Other races
Hell of the West Triathlon, Goondiwindi, Australia
PTO #1 Ashleigh Gentle (AUS) starts her season with some stiff competition from Ellie Salthouse (AUS). Max Neumann (AUS) faces off against veterans Josh Amberger and Tim Van Berkel (AUS).
Ironman 70.3 Davao Philippines
World Triathlon African Cup Europe Swakopmund, Namibia
World Triathlon European Cup Quarteira, Portugal
World Triathlon Winter Championships Skeikampen, Norway
TEMPO EXCLUSIVE
Goals? They Stink! It’s all About Systems
Paul Weston is an Age Group triathlete, a multiple Ironman finisher, and has represented Triathlon Canada at two Multi-Sport World Championships. He is the author of the International #1 Best-Selling Book: Running in the Rain.
A chapter of your book is titled, “Goals Stink.” In it, you talk about how systems are more important than goals for achievement. How can triathletes apply systems thinking to better achieve their performance goals?
My theory is that while a goal is important if that is the only focus then it can stink if you miss it, as we often do. If someone says to me “I want to do an Ironman” I ask “why?”
In most cases, it is a bucket-list item, or an ambition to achieve a notable objective (based around the real reason, which is usually a desire to get fit/fitter) to which I ask “what happens after the race?” If it is a one-off event and you cross the line successfully.
🤷 But how will you move forward from there?
For many people, if they slip back into their old pre-Ironman lifestyle, then what was the point? In which case, the objective is not really completing the race, but the associated lifestyle improvements that come with it and which will (hopefully) continue on completion.
So therefore, in order to execute the goal, leading to lifestyle change, there needs to be a system in place (training plans, nutrition strategy, recovery process, etc.). This is what I call a Systems Mindset.
➡️ The goal then simply becomes a measurement tool to determine if your system is operating effectively. And ultimately, it is the Systems Mindset that counts.
🙌 With triathlon – have a target time – achieve it = system is working well.
🤔 Miss it (or DNF) – your system is not working = change is required.
In most cases, this is done automatically, but as people start to recognize the importance of this theory, their focus is less goal-oriented, and more emphasis is placed on creating a Systems Mindset.
I have worked with many companies and individuals on changing their mindset to become systems-based, and have seen some significant improvements in what they are able to achieve.
Paul’s theory of personal, professional, and social energy zones,
How dilution of these zones leads to burnout,
And how managing these zones saves time and lowers stress.
Do goals stink?Or are they the link to success? |
FAVOURITES
🍲 What the pros eat: American Ben Kanute on what he eats during a typical hard training day. Multiple coffees, continuous snacking, and something called the dad tax(?!?) are big components of how Ben fuels for success. [Youtube/Ben Kanute]
💓 Zone 2 under review: One of the hottest endurance training trends at the moment is zone 2, or aerobic endurance work. There is definitely a place for it in training plans, but will going slow really make you go fast? This article from CTS helps cut through the zone 2 noise. [CTS]
🤖 Dr. Roboto: For triathlete Mark Jenkins, the erosion of the cartilage in his knee began to seriously impact his training, and quality of life. However, having a full knee replacement would just kick the can down the road. But thanks to the help of a robot-assisted partial knee replacement, he should be back to his triathlon ways in no time! [Gulf News]
TEMPO EXCLUSIVE ARCHIVE
Expert analysis: How to nail your Ironman training nutrition.
That Triathlon Life gives back to future pros.
How Kaylee Slade manages pro triathlon training and vet school.
Expert analysis: Are you making the four most common nutrition mistakes.
Expert analysis: Simple strength training for a breakthrough Ironman.
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What did you think of today's newsletter? |
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