NTU biathlon team 2009/2010

Goal setting

Races/ competitions for the season

Priority Competition/race date remarks
1 NUS Bi and/or NTU Bi Feb/March • 800m pool swim/5k run
• Not confirmed
• Possibly IVP, NTU
representation
2 Singapore Biathlon 13 March • 1.5k sea swim/10k run
• Low priority race for
me
3 IPPT After all • $400
races

Things to consider in planning

Priority Injury/events/must Date remarks
do!
1 Study throughout
2 Training Dec till end of season
3 CNY visits 13,14,15 Feb

Weekly/season schedule available for biathlon

-subjected to change, due to unconfirmed course schedule for semester 2
mon tues wed thur fri sat sun
1.0hr 0.5hr 0.5hr 0.5hr 0.5hr 4.0hr 0.5hr Am
0.0hr 0.0hr 0.0hr 0.0hr 1.5hr 0.5hr 2.0hr Pm
3.0hr 0.0hr 3.0hr 0.0hr 0.0hr 0.0hr 0.0hr night

Season / term schedule

month Holidays/exam/public dates remarks
holidays
Dec-April Training season
Jan-March Semester 2
Dec Christmas 25 Dec
Jan New Year 1 Jan
Feb Chinese New Year 13,14,15 Feb
Apr-May Exams 19 Apr – 7 May
Short Term Goals
Time frame (1 – 3 months)

What do you want to do in the next race? You should never enter a
competition without a specific goal whether it is compete within a
certain time, perform a certain techique or utilize a certain strategy.
Unless you do this, you will have no meaningful way to assess your
performance.

Short term goals Time action

frame
NUS/NIE Bi 3 months • Speed endurance swim
800m swim: • Swim & pool technique
11m12s (42s/LAP) • Interval/Pace runs
5km run:
21m (4m12s/KM)
• Speed work
• Bricks/Transition
IPPT 3 months • 2.4: Interval runs (be able to do below 6x 1.30
2.4km run: comfortably)
9m (1m30s/LAP) • SBJ: Plyometrics, jumping drills, strength workout
SBJ
• Shuttle run: Speed workout, technique on turning &
Shuttle Run
accelerating

Intermediate Goals
Time frame (6 months – 1 year)

These are 2nd tier goals that will serve as steps to your Individual
Season Goals. If you want to set a school record, maybe you need to
think about where you need to be by mid-season. What are the
things that will bring you satisfaction along the way to your Season
Goal?

intermediate goals Time frame action

sub-19min 5K 6 months

Individual Season Goals

These should be your one or two main goals for the season. They
should stretch your limits and be truly challenging, but only to the
extent you are prepared to do the things necessary to give yourself
a chance to meet them. If you are not ready to commit to it, you
should not write it down here. You might think in terms of statistical
achievements, your place on the team or in the league or awards or
recognitions you hope to achieve. Do not pick more than one or two;
decide what is really most important.

Season goals Time frame action

sub-40min 10K 1 year
Team Goals

What two or three things do you want to achieve as part of the

team? It is important that team leaders vocalize these goals
otherwise they will never materialize in a way that will drive
performance and give a season meaning. These should be
challenging yet reachable, and they must by specific and backed up
by commitment. Your individual season goals will contribute to
directly team success.

Team goals Time action

frame
Close in NUS team 3 months • Focusing efforts on 800m/5k Aquathlon
in NUS/NIE Bi specific training
• Improving on swim/run efficiency & speed
• Improving on pool technique
Enjoying every • Have a positive attitude
training

Dream goals

Where do you want to be as an athlete/person in 3 to 6 years?

These goals can be big or moderate (from being an Olympic athlete
to merely being in shape). They may be less defined than a shorter-
term goal but they should be real and meaningful and something
you would really like to work for.

Your dream Time frame action

Completing an Ironman 7 years • Send my bike for reconfiguration
triathlon • Start cycling again
• Start joining OD and HIM races
Continue exercising for • Join races to stay motivated
health
Qualities I need to meet my goal
Qualities Goa Curre Actions
l nt
1 Discipline 10 5 • Proper time management
. • studies+traini 8 6 • Getting rid of time-wasters
ng like facebook
• recover from • Getting at least 5 hours of
training quality sleep
• Good diet to recover from
workouts
2 Speed 10 5 • Reduce mileage
. endurance • Increase speed work;
important as I got no natural
speed to start with
• Increase interval/pace work
• Swim technique
3 Pain tolerance/ 9 7 • Need to be able to endure
. Mental intensity of 800m swim/ 5k
toughness run
4 Race 10 6 • Recce run in NUS (NUS bi)
. familiarization • Be familiar with difficulty of
the race route
5 Injury 10 9 • Strength training
. prevention • Recovery
6 Race planning 7 5 • Must be able to stick to race
. plan
7 Concentration 9 5 • My tendency to lose count
. during pool swim
8 Contingency 6 5 • Be able to know what to do
. planning when “shit” happens
9 Technique & 9 8
. skills
1 Motivation 9 6 • Motivation to do the
0 necessary training w/o
. training partner