Threshold #16 | How to stay committed

Without commitment the big goals slide by as if they were not there. Challenges and life events which need a lot of hard work require commitment.

Whether that be fighting back from a long term illness, or pushing yourself towards an Ironman, commitment is needed.

But it is tough to stay committed over a long time. Typically Ironman training takes 6-9 months. That’s a lot of hours and days to stay focused.

So how do you stay committed?

How to stay committed to health

Effective time management is essential for success in both personal and professional life. However, it can be challenging to stay committed to health… but it’s crucial.

Without good health and optimal nutrition, hitting the big goals in life will be harder.

Setting realistic goals

One of the most important things to do when trying to stay committed to health is to set realistic goals. When you set unrealistic goals, you are setting yourself up for failure. Instead, set goals that are achievable and that you can work towards.

For example, if you have a marathon coming up, maybe the London Marathon, set yourself a goal every 7 days to stick to a consistent diet for 5 of those days. Treat one of the days as a cheat meal day where you carb load before a big training session. This way you break the week into edible parts. Literally.

There’s a school of thought in pro sports psychology around goals, they should be attainable and not at the maximum. Big goals often aren’t achieved. If you set a series of small attainable goals, you hit them more often which motivates you forwards. Don’t stress if you have a doughnut at work, or due to commitments elsewhere you have to eat something unhealthy. Life happens.

Don’t try to be perfect even if that’s the goal. Set attainable health goals.

But if you do want to step it up you can do a few things. One, invest in a glucose tracker. A device such as this will keep you accountable to your health vitals. You’ll have an in depth assessment of how your lifestyle and food affects your body. Whether Levels or Supersapiens, these brands provide good quality products.

Secondly, you can look to supplements to boost your lifestyle. If you’re looking to achieve a specific goal, maybe improve your aerobic fitness, dive into cordyceps. My previous newsletter dives into this.

Above all else pick aspects of your life strategically and seek to improve them one by one. That way you’ll understand how each change you make optimises your lifestyle.

How to stay committed to Ironman training schedule with 12 workouts per week

Ironman triathlons are one of the most challenging endurance events in the world. Completing an Ironman requires a significant amount of training, dedication, and commitment. For athletes who are preparing for an Ironman event, following a structured training program is essential.

I believe the secret for staying committed to big endurance goals is an emotional connection to why you’re doing it. It’s hard to back out of an emotionally charged reason.

Setting an emotional goal

When preparing for an Ironman, it’s important to get emotional as it is such a big training project, there will be multiple times you want to quit. To stay committed you need to translate this big goal into a set of goals.

Setting unrealistic goals can lead to frustration and burnout. Instead, break your goals down into smaller, more manageable steps. For example, focus on improving your running pace by 10 seconds per mile or increasing your cycling speed by 1km/h. By setting achievable goals, you will be more likely to stay committed to your training schedule.

If you always tie the goal back to the emotional reason, you’ll find an extra piece of energy when you need it most to complete a training session with high intensity.

Creating a training plan with a coach

Creating a training plan is crucial when preparing for an Ironman. Your plan should include 10-12 workouts per week, with a combination of swimming, cycling, and running. It is also important to include strength training and recovery days in your plan. Your plan should be flexible and adaptable to changes in your schedule or unforeseen circumstances.It’s recommended to find a coach or a close training partner so that they can hold you accountable for training. Commitment can come from external factors which lead you to not give up. A coach will make you personally accountable, and it’s way easier to be committed when you don’t want to let someone down - especially if you’re paying them.

Finding a support system

Having a support system is essential when preparing for an Ironman. This can include family, friends, or fellow athletes who are also training for an Ironman. Having someone to talk to about your struggles and successes can help keep you motivated. It is also helpful to have someone to train with, as this can make the training process more enjoyable and rewarding.

Staying motivated

Staying motivated is key when preparing for an Ironman. It is important to remember why you started training in the first place and to focus on the benefits of completing an Ironman. Surround yourself with positive affirmations, such as motivational quotes or pictures, to keep you inspired. You can also use a training journal to track your progress and celebrate your successes.

Preparing for an Ironman is a significant commitment, both physically and mentally. By setting realistic goals, creating a training plan, finding a support system, and staying motivated, you can stay committed to your training schedule. Remember, small, consistent changes can lead to long-term success. Keep pushing forward and don’t give up!

Committed to time management

Your goals if set correctly will determine your time management. It’s really important to narrow down what you want to achieve, and its importance in your life as these two things will help you manage your time across life, work and social occasions.

There are tools which can help, a coach, a training plan, but the most powerful is having a big goal which is emotionally tied to you.

Time management works itself out if you have the correct goals laid out.

So, that’s how to stay committed.

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Session: Cycling hill sprints

Warm up: 30 minutes general riding @ Z1/Z2.

Main set:

• 5x 30 seconds at 4-8% gradient

• 10 minutes general riding @ Z1/Z2

• 5* 30 seconds at 4-8% gradient

Cool down:

• 30 minutes general riding @ Z1/Z2

Thank you again for tuning in and reading this weeks newsletter. Seeing so many people join is exciting & it’s inspiring to see other faces wanting to push themselves towards higher performance in life.

As always the best way to support Threshold is to share it with those around you.

You can keep track of all my training on Strava.

Have a great week,

Robert