In today's entry. I want to move away from training for a second and talk about your goals. Specifically about the importance of relating your goals to your emotions.

I will cover why this is important, and then explain a number of motivational tactics to help you stay on track.

So, let's get into it:


Why should you have an emotional connection with your goals?

As a coach, I here it all the time. "I want to lose weight" "I want to get fitter on my bike" "I want to be able to run better".


That is all well and good. But, why? Just saying these generic goals doesn't connect you to them emotionally and is more than likely the reason you are stuck when it comes to achieving them. It is something that seems nice.

Just saying "I want to be fitter on my bike" has no power behind it. It doesn't bring about an emotion. 

An emotion is something that makes your goals feel more real, they also make the goal feel more important and like it is something you have a deep desire to achieve.

Let me give you an example: 

Last year, when TREK Sheffield offered me a position as one of their riders I was proud, excited and full of motivation to race.

I was proud to represent a brand, and a local shop that I love, excited to ride a bike that costs way more than I am willing to pay for one and, motivated to race a proper bike, in a series of racing that I enjoy.

So when I thought about getting out in the cold winter months, when no one else was and putting in some grim training laps. I was happy to do it because those emotions came over me. I was able to visualise (more on that later) and see the end goal of standing on the podium in the summer's races.

I set race targets. I set average speed targets.

I worked hard, and the end result was (aside from a season off due to COVID) a V02 max test that was close to a professional cyclists and achieving a top 20 finish in my first race.

The same feelings come over me now, when I think about the van being finished. I get butterflies in my stomach, excitement and enthusiasm comes over me.

And it is this feeling that allows me to wake up early, think of new content for my blogs, create training plans for my clients and constantly push, and develop them.

Because I can relate these tasks to being important to the goals I have set myself.

So, what I want to know of you now. Is why, why do you want to achieve the things you wish to achieve? What is it that creates an emotional connection to your goals?

If you get this bit right, then it will be so much easier to achieve the tasks you set yourself. I promise!

With that being said, let's look at ways you can actually strengthen the emotional connection with some techniques for keeping your mind focused:

When it comes to motivational techniques. It is important to remember that this is very individual. So, I have tried to pick three very different forms below, keep in mind this is not the be all and end all and something else may work for you.

If so, drop me an email at and tell me all about it!

But, let's get into it:

1: Visualisation (mental):

Visualisation comes under two categories, mental and physical. I am also going to split them in two here.

Mental visualisation comes from the mind, imagining what your end goal will look like. This could be anything from a mental image of you standing on the podium, or running on the beach with your kids. For mental visualisation to work, you have to be able to remove all outside influences like phones and TV and visualise what you want to achieve, and the tasks you are going to undergo to achieve it.

For me. I do this while I am out walking, or I use it while I am riding to make me push my body harder if I feel tired.

There have been many times I have imagined myself racing while I am out on the bike, or imagining how it would feel to be on the world stage in an XC race.

Remove external influence, be at one with your thoughts and process them.

2: Visualisation (physical):

Apps like pintrest are great examples for physical visualisation. They allow you to look at inspiring pictures and pin them to your profile for future viewing. I know plenty of people who have built their dream vans, dream bikes or cars with a bit of help from physical inspiration. 

Other forms of this are following your role models on their channels. Email lists, social media (be careful there) and their website.

I can't tell you how many people that I am subscribed too on an email list or their you tube channels etc. 

I receive free content weekly from business coaches, personal trainers, mountain bike podcasters, mountain bikers and so on so I can absorb this information regularly.

This is all forms of physical visualisation as they are allowing you to think and imagine the things you need to do to achieve your goals.

Doing this gives you ideas, ideas give you motivation.

3: Meditation:

Meditating is another key form of motivation management, and is considerably different to the ones above. Meditation requires NO EXTERNAL INFLUENCE whatsoever.

It also requires you to be still, alone with your thoughts in an environment where you can't be disturbed.

Meditation is fantastic practice and is also a skill. Meaning it can be taught.

My advice here would be to add your own style to it.

Sit in a way that makes you feel comfortable, as it is easier to be still (mine is upright, legs crossed). Wear comfortable clothing and use a room where you feel peaceful.

When meditating you will reflect, plan, think and imagine. All key ways to stay  motivated and progress through your journey.

I hope you have found this blog interesting. And a change of pace from the training talk of the last couple of weeks.

If you have your own motivational methods I would love to hear them. So feel free to email me at and let me know.

Have a great day.


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