Most cyclists set goals that fail. Not because they lack motivation, but because they use the wrong framework. Here’s how to set goals that actually stick.
The Problem With “Ride More”
“I’ll ride more this year” isn’t a goal—it’s a wish. Research in behavioral psychology shows that vague intentions rarely translate to action. Your brain needs specificity to create the neural pathways that drive behavior change.
The SMART Framework: Deep Dive for Cyclists
SMART goals are backed by decades of organizational psychology research. Here’s how to apply each element specifically to cycling:
S - Specific: Define Exactly What Success Looks Like
Vague goals fail because your brain doesn’t know when you’ve succeeded.
Bad Examples:
- “Get faster” (How much faster? In what context?)
- “Ride more” (How much is “more”? Per week? Per month?)
- “Improve climbing” (Which climbs? What metric?)
Good Examples:
- “Improve my 20-minute FTP from 250W to 275W (10% increase)”
- “Ride 150 miles per week averaged over 12 weeks”
- “Reduce my time up Hawk Hill from 8:30 to 7:45”
Action: State your goal so specifically that a stranger could verify whether you achieved it.
M - Measurable: Track Progress with Numbers
What gets measured gets improved. Your goal needs objective metrics you can track.
Measurable Cycling Metrics:
- Power output (watts, w/kg)
- Speed (average mph, segment times)
- Distance (weekly mileage, elevation gain)
- Heart rate zones (time in zone 2, threshold)
- Consistency (rides per week, training days)
- Event completion (finish a century, complete a gran fondo)
Poor Example: “Get better at climbing” Measurable Version: “Complete 3 climbs over 2,000 ft elevation gain in under 45 minutes each by June 1st”
Action: Define the number that proves success. Use CyclingTab to track your progress automatically.
A - Achievable: Stretch But Don’t Snap
Goals should be challenging but realistic given your starting point and time commitment.
The 10-20% Rule: Most cyclists can improve key metrics by 10-20% in 3-6 months with consistent training. Larger jumps require more time or professional coaching.
Achievability Checklist:
- Do I have the time to train for this? (Be honest)
- Do I have the equipment needed? (Or can I get it)
- Have others with my background achieved this? (Proof of concept)
- What’s my current baseline? (10-20% increase is realistic)
Too Easy: “Complete a 10-mile ride” (if you already ride 50 miles regularly) Too Hard: “Qualify for nationals” (if you just started racing) Achievable: “Complete my first century ride” (if you’re currently riding 40-50 miles)
Action: Choose a goal that’s 60% confidence you’ll achieve it. Not 90% (too easy), not 20% (too hard).
R - Relevant: Align with Your WHY
The goal must matter to YOU, not to someone else. Irrelevant goals drain motivation.
Ask yourself:
- Why do I want this specific goal?
- Does it align with my cycling identity and values?
- Will achieving this enhance my cycling experience?
Irrelevant Goal: Training for criterium racing when you love long solo endurance rides Relevant Goal: Training for a multi-day bikepacking adventure when you love exploration
Warning: Don’t chase KOMs if you hate competing. Don’t train for centuries if you prefer short intense rides. Your goal should excite you, not impress others.
Action: Write one sentence: “This goal matters to me because _____________.”
T - Time-Bound: Create Urgency with Deadlines
Open-ended goals rarely get done. Deadlines create urgency and allow you to plan backward.
Bad Examples:
- “Someday I’ll ride a century”
- “Eventually get my FTP to 300W”
- “I want to lose weight from cycling”
Good Examples:
- “Complete the ABC Century on August 20th”
- “Reach 300W FTP by December 31st”
- “Lose 15 lbs by my May 1st race season start”
The 12-Week Block: Research shows 12 weeks is optimal for physiological adaptation and motivation maintenance. Break longer goals into 12-week phases.
Action: Put your goal deadline on your calendar. Make it real.
SMART Goal Template for Cyclists
Use this template:
“By [DATE], I will [SPECIFIC ACHIEVEMENT] measured by [METRIC]. I’ll know I’ve succeeded when [VERIFICATION]. This matters because [WHY].”
Example 1: “By September 15th, I will complete the Marin Century (100 miles). I’ll know I’ve succeeded when I cross the finish line in under 6 hours. This matters because it proves I can ride all day and opens up multi-day touring possibilities.”
Example 2: “By December 1st, I will increase my FTP from 250W to 275W (10% gain). I’ll know I’ve succeeded by taking a 20-minute FTP test. This matters because it will make me competitive in local Cat 4 races.”
Example 3: “By March 31st, I will ride consistently 4 times per week for 12 consecutive weeks (48 total rides). I’ll know I’ve succeeded by tracking on CyclingTab. This matters because consistency is my biggest weakness and will build my base fitness.”
The Three-Tier Goal System
Don’t put all your motivation eggs in one basket. Use three tiers:
Outcome Goal: The big audacious target (Complete a gran fondo, achieve Cat 3 upgrade)
Performance Goals: Measurable metrics that lead to the outcome (FTP of 4.0 w/kg, maintain 20mph on 50-mile rides)
Process Goals: Daily/weekly habits (Ride 4x per week, strength train 2x per week, sleep 8 hours)
Most cyclists only set outcome goals, then feel demoralized when external factors interfere. Process goals give you control and daily wins.
The 12-Week Cycle
Break your annual plan into 12-week cycles. Research shows this timeframe is optimal for:
- Seeing measurable physiological adaptation
- Maintaining motivation without burnout
- Course-correcting when plans go sideways
At week 12, assess honestly. Celebrate wins, analyze failures, adjust, and start the next cycle.
Your Goal-Setting Worksheet: Do This Now
Don’t close this article without completing your SMART goal. Copy this template:
My 12-Week Cycling Goal:
S - Specific: I will ________________________________ (Exactly what you’ll achieve)
M - Measurable: I’ll track this using ________________________________ (The metric that proves success)
A - Achievable: My current baseline is ____________. I’m targeting ____________ (10-20% improvement) (Starting point → Target)
R - Relevant: This matters to me because ________________________________ (Your personal why)
T - Time-Bound: I will achieve this by [DATE]: ____________
Complete SMART Goal Statement: “By _______, I will ________________ measured by ________________. I’ll know I’ve succeeded when ________________. This matters because ________________.”
My Three-Tier Goals
Outcome Goal (The big picture):
Performance Goals (Measurable progress indicators):
Process Goals (Weekly habits I control):
The Accountability Multiplier
Research from the American Society of Training and Development shows:
- Goals kept private: 10% success rate
- Goals with specific accountability: 95% success rate
How to create accountability:
- Share your goal with a riding partner who checks in weekly
- Post your goal publicly on social media
- Join a training group with the same goal
- Use CyclingTab to track stats where you’ll see them daily
- Schedule weekly review sessions (put them on calendar)
Start Your 12-Week Block Today
The best time to set your cycling goals was at the start of the season. The second best time is right now.
Pick your 12-week deadline. Work backward. Start today. Your future cyclist self will thank you.
Sources & Further Reading
SMART Goals Framework
- Doran, G. T. (1981). “There’s a S.M.A.R.T. way to write management’s goals and objectives.” Management Review, 70(11), 35-36. (Original SMART framework)
- Locke, E. A., & Latham, G. P. (2002). “Building a practically useful theory of goal setting and task motivation: A 35-year odyssey.” American Psychologist, 57(9), 705-717.
- Locke, E. A., & Latham, G. P. (2006). “New directions in goal-setting theory.” Current Directions in Psychological Science, 15(5), 265-268.
Goal Setting Research
- Matthews, G., et al. (2015). “The impact of commitment, accountability, and written goals on goal achievement.” American Society of Training and Development study.
- Zimmerman, B. J. (2008). “Investigating self-regulation and motivation: Historical background, methodological developments, and future prospects.” American Educational Research Journal, 45(1), 166-183.
Performance Psychology
- Hardy, L., Jones, G., & Gould, D. (1996). Understanding Psychological Preparation for Sport: Theory and Practice of Elite Performers. Wiley.
- Weinberg, R. S., & Gould, D. (2018). Foundations of Sport and Exercise Psychology (7th ed.). Human Kinetics.
