I’ve recently been asked quite a bit about ways to address the current situation we’re facing with COVID-19 pandemic with regards to motivation or lack thereof, due to the restrictions of group riding, mass gathering and no racing on the foreseeable forecast.
Honestly, it hasn’t phased me but I’m a fan of the process and have fun quite a bit, but not everyone is me. I repeatedly answer the question, with “It depends” because it really does. Whether you embrace the process like I or you need an outcome goal in the distance to drive you matters.
But that isn’t that helpful or actionable, so devised a twist on an outcome goal for someone extrinsically motivated to turn it a bit more intrinsic and process-oriented. It’s the best of both worlds in the light of our current situation.
I’m a fan of specificity and moving your dial and thus all the KOMs on Strava actually deter from that with athletes I coach. But not so if you are strategic with the KOM.
Here is my recommendation; turn a KOM hunt, or better yet a PR, into a specific workout. Here is how.
- Find a KOM that closely suits your current goal. I find this best by duration as, usually intervals are time-based to accomplish the goal, but you could hone in more on terrain specifics like climbs, flats, rollers etc.
- Next plan a workout around the segment. Maybe it’s segment repeats or building the KOM/PR into the meat of the set.
- Have realistic expectations. Obviously getting a KOM isn’t going to occur for everyone, so I suggest PR. That way you know you’re working at a high % of your capabilities.
I’m a big fan of the Wahoo head units because you can sync segments that you want to aim for and there is a real-time option to toggle between PR-driven or KOM-driven. If you don’t have real-time tracking it’s not the biggest issue you’ll just not have immediate gratification or possibly upset, but that’s ok. It’s more about a way to help you log the work at the intensity that it’s right for you.
I like this method as it adheres to the SMART goal acronym of Specific, Measureable, Attainable, Relevant, Time-based.
Go out there and move your dial and have an outcome-based motivation at the same time!