When you invest in something, you expect some return on that investment. When a reward is tangible, that return on your investment is easy to identify and you go in search of more. In athletics, the rewards of your hard work and commitment may be hard to grasp, especially if you are not racing. When you are racing, you have finish times and medals and standings to tell you that you are getting something out of the miles and the hours. Leading up to race season, you log mile after mile but sometimes you cannot be certain if it is getting you anywhere. This might affect your level of motivation.

Here are a few ideas to give yourself a more tangible understanding of what your investment is generating.

Set small goals for each session.
In every single training session, approach the session with a goal. This will give every minute and mile of your training a purpose. When you train with a purpose, instead of just going through the motions you are setting yourself up for quality training. The goal does not have to be complex. In the pool, you might have a goal of working on bilateral breathing, decreasing the number of strokes you take per length, or swimming at a more consistent pace. On the bike, you might strive to improve your cadence or work on your nutrition and hydration plan. And on the run, you might have a goal to work on aspects of your form or to keep your thoughts more positive throughout the session. No matter what your goal may be, at the end of the session reflect on the goal and determine how you did. Based on your training and performance during that single session, set new goals for your next swim, bike, or run.

Take a test.
Every few weeks, you should test yourself. If you are a triathlete, assess how you are doing in each of the three sports. Some athletes use periodic physiological tests performed in a lab-type setting to compare their heart rate, VO2, lactate threshold, power, and various other parameters on a treadmill, stationary bike, or trainer. Other athletes do similar tests outdoors. Another form of testing is time trials; this might be a 100-meter sprint in the pool, a mile swim for time, a 40k on the bike, a one-mile run, a 5k, or a 10k. No matter the discipline or the distance, track your time and progress and over time you will be able to see where you are improving and where you might have room for improvement. Try to take splits during the time trial so you can see where you might focus your training after the test is complete. If you are a beginner, a simple test may be the ability to run comfortably for thirty minutes. Given the distance of that thirty minute run, test again in four weeks and see if you can run a little bit further. Another test might be the pace you hold during a swim workout. Improving a 100-meter swim pace a few seconds every few weeks is definitely a success.

Mix it up.
If you run or bike on the same route all the time, your mind will get bored and your body will too. Change is good. If you are limited with your course options, consider reversing your route. Mix up the terrain of your workouts. For running, find some trails, some sand, or even some snow. Climb a few hills on your bike. During your swims, throw in another stroke. These new challenges in your workouts will give you the opportunity to discover your strengths and weaknesses and allow you to set new goals for your training.

Remember why you out there.
Sometimes you need a day where you just head out the door without your watch, or your heart rate monitor, or your headphones and you just enjoy getting out “there.” Chances are at some level you enjoy swimming, biking, or running just for the sake of swimming, biking, and running. It’s fun! This one may not be a tangible tip, but can be easily overlooked. Remember what you like about being in the water, or miles down the road, or what the view is from the top of a hard climb. Take it in and enjoy yourself.

Written by Carrie Smith