---
title: "Do you set goals for your cycling?"
date: 2023-12-16
categories: ["Mindset"]
url: https://www.semiprocycling.com/digest/do-you-set-goals-for-your-cycling
author: Damian Ruse (SEMIPRO Cycling)
---
# Do you set goals for your cycling?

![](https://www.semiprocycling.com/digest/images/47509324d43ff8d58bac8ff6.webp)

![](https://www.semiprocycling.com/digest/images/46c0e543c285a3e4f7ec26e1.webp)

Goals, goals, goals!

A new meta-analysis on the impact of goal setting on performance found:  
  
1. Process goals had a large effect on performance  
2. Performance goals had a moderate effect  
3. Outcome goals had a negligible effect  
  
The paper is a systematic review and meta-analysis examining the effects of goal-setting in sports. It evaluates how different types of goals (process, performance, and outcome) and theoretical frameworks impact athletic performance and psychological factors.

The key takeaways regarding goals are:

1. Process goals, focusing on specific actions or behaviours, are more effective for performance improvement and self-efficacy in athletes compared to outcome goals, which focus on winning or results.
2. The application of self-regulation theory in goal setting enhances athletic performance, suggesting a theoretical framework's importance in effective goal setting.
3. Goal setting shows varied effectiveness across different demographics, with notably positive impacts in female and youth athletes, indicating the need to tailor goal-setting strategies to specific groups.

See the link [here](https://www.tandfonline.com/doi/full/10.1080/1750984X.2022.2116723) for the article.

## On my mind: Breaking through

Another way of thinking about goals popped up this week in a book on getting unstuck. It's really a way to think about what happens between your goals.

The challenge arises in the transitional phase between identifying a problem and reaching a new phase. This is also called 'the middle' when it's sometimes hard to see progress similar to sailing between ports with no land in sight and feeling no progress.

The recommended solution is called narrow bracketing, which involves minimising this middle phase. Long-term goals often create a prolonged period of perceived failure until the goal is reached, leading to a constant sense of failure. Narrow bracketing, by focusing on shorter-term, achievable goals, reduces this feeling and makes progress more tangible and less daunting.  
  
To use narrow bracketing positively, follow these steps:

1. **Set Smaller Goals**: Break down long-term goals into smaller, achievable objectives. This approach makes progress more visible and less overwhelming.
2. **Focus on Immediate Tasks**: Concentrate on what can be done right now or in the near future, rather than the entire journey.
3. **Regular Review and Adjustments**: Periodically assess your progress and adjust your goals accordingly. This keeps you flexible and responsive to changes.
4. **Celebrate Small Wins**: Acknowledge and celebrate each small achievement. This boosts motivation and morale.
5. **Develop Routine and Habits**: Establish daily or weekly routines that contribute to your goals. Consistency in small actions leads to significant long-term results.
6. **Mindfulness and Presence**: Stay present and mindful in your current task. Avoid dwelling on the entire journey or distant outcomes.

By focusing on manageable parts of a larger goal, you can maintain motivation, reduce anxiety, and achieve a more consistent sense of progress and accomplishment.