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Setting SMART goals for the summer training season

As the cross-country skiing season comes to a close, it’s time for elite and recreational skiers to shift their focus from competition to preparation for the next season. Setting SMART goals during this transitional period is crucial for maximizing performance and achieving success in the upcoming training season. SMART goals in endurance training are specific objectives designed […]

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Setting SMART goals for the summer training season

As the cross-country skiing season comes to a close, it’s time for elite and recreational skiers to shift their focus from competition to preparation for the next season. Setting SMART goals during this transitional period is crucial for maximizing performance and achieving success in the upcoming training season.

SMART goals in endurance training are specific objectives designed to improve an athlete’s stamina, cardiovascular fitness, and overall performance in long-distance activities such as cross-country skiing. These goals are tailored to the individual’s capabilities and training needs, focusing on measurable outcomes such as increasing aerobic capacity, reducing race times, or completing longer distances within a specified timeframe. By setting SMART goals in endurance training, athletes can effectively track their progress, stay motivated, and make targeted adjustments to their training plans to optimize their performance.

SMART goal setting involves creating objectives that are SpecificMeasurableAchievableRelevant, and Time-bound. By following this framework, cross-country skiers can tailor their training plans to address weaknesses, build upon strengths, and ultimately improve their performance on the snow.

Specific Goals

When setting goals for the training season, it’s essential to be specific about what you want to accomplish. Instead of a vague goal like “improve endurance,” aim for something more precise such as “5 kilometers on the SkiErg under 20 minutes”. Specific goals provide clarity and direction, making it easier to create a focused training plan.

Measurable Goals

Measuring progress is key to staying motivated and tracking improvement throughout the training season. Choose metrics that can be quantified, such as race times, distance covered, or heart rate zones. By regularly assessing your performance against these metrics, you can gauge your progress and adjust your training as needed. For example, 5 kilometers on the SkiErg under 20 minutes is a goal that you can measure, and adjust training as needed.

Achievable Goals

While it’s important to set ambitious goals, they should also be realistic and achievable within the constraints of your abilities and resources. Consider your current fitness level, available training time, and other commitments when setting goals. Push yourself to improve but avoid setting unrealistic expectations that may lead to burnout or injury. Going back to the previous example, if your current personal best is 5 kilometers above 25 minutes, it might not be realistic to expect to reach the under 20 minutes mark already next summer.

Relevant Goals

Make sure your goals are relevant to your overall objectives as a cross-country skier. Whether you’re aiming to compete at a higher level, improve technique, or simply enjoy the sport more fully, your goals should align with your broader aspirations. Keep your motivation high by focusing on goals that are meaningful and relevant to you.

Time-bound Goals

Setting a deadline for achieving your goals creates a sense of urgency and helps you stay accountable to your training plan. Break down larger goals into smaller, more manageable targets with specific timeframes for completion. This will prevent procrastination and keep you on track towards your ultimate objectives.

Example of SMART Goals for Cross-Country Skiers:

  1. Specific: Improve double poling efficiency by focusing on long training sessions.
  2. Measurable: Increase the average training distance by 20% over the next two months.
  3. Achievable: Do two weekly double-poling sessions with 3 or more hours.
  4. Relevant: This goal is relevant for improving Vasaloppet finishing time.
  5. Time-bound: Achieve a 5% improvement in Vasaloppet finish time.

By setting smart goals for the upcoming training season, cross-country skiers can lay the foundation for success on the snow. With clear objectives, measurable progress, and a focused training plan, athletes can maximize their potential and strive toward peak performance in the seasons to come.

Consistency is key to achieving SMART goals

Consistency is key when pursuing smart goals in endurance training. To maintain consistency, athletes should establish a structured training schedule that incorporates regular workouts and rest days to prevent burnout and injuries. Setting realistic goals that align with personal capabilities and commitments helps maintain motivation and reduces the likelihood of setbacks.

Additionally, tracking progress regularly, celebrating small achievements, and staying adaptable to changes in circumstances or setbacks can help athletes stay on course and continue making steady progress toward their smart goals. Finally, cultivating a positive mindset, seeking support from coaches or training partners, and staying focused on the long-term benefits of achieving smart goals can help athletes stay consistent and committed to their training regimen.

This article was first published on ProXCskiing.com on April 19, 2024.

Wikipedia contributors. “SMART criteria.” Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 18 Mar. 2025. Web. 20 Apr. 2025.

Are you interested in training for cross-country skiing? Click HERE and read more about it.

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Women’s Track and Field Finishes 17th at AARTFC Outdoor Championships

Story Links Williamstown, Mass. – May 15, 2025 – The Springfield College women’s track and field team finished 17th overall at the 2025 AARTFC Outdoor Track and Field Championships held on the campus of Williams College today. Samantha Paul (Albany, N.Y.) had the best finish for the Pride as she took third in […]

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Williamstown, Mass. – May 15, 2025 – The Springfield College women’s track and field team finished 17th overall at the 2025 AARTFC Outdoor Track and Field Championships held on the campus of Williams College today.

Samantha Paul (Albany, N.Y.) had the best finish for the Pride as she took third in the triple jump with a mark of 11.74-meters. Katherine DeFosse (Worcester, Mass.) crossed the line fourth in the 100-meter hurdles in 14.36, Jillian Scott (Westhampton, Mass.) cleared 3.59-meters for fifth in the pole vault and Kristina Kyle (Watertown, Conn.) clocked a 2:17.62 for eighth in the 800-meter run. Autumn Bacik (Watertown, Conn.) finished the day 26th in the long jump with a mark of 4.80-meters.

Nationally, Paul ranks 13th in the triple jump, Scott ranks 30th in the pole vault and DeFosse ranks 31st in the 100-meter hurdles.

The NCAA is slated to release selections for the outdoor national championship tomorrow.

For the latest on Springfield College Athletics, follow the Pride on social media on Twitter, Facebook and Instagram.  Be sure to tune into all Springfield College Athletic events by subscribing to FloSports.
 





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LBSU Hosts Big West Track and Field Championships This Weekend

THE STARTING GUN Friday, May 16 Big West Track & Field Championships Field • 10:30 a.m. • Track • 1 p.m. Jack Rose Track • Long Beach, Calif. Live Stats • Saturday, May 17 Big West Track & Field Championships Field • 10 a.m. • Track • 2 p.m. Jack Rose Track • Long Beach, […]

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THE STARTING GUN

Friday, May 16


Big West Track & Field Championships
Field • 10:30 a.m. • Track • 1 p.m.
Jack Rose Track • Long Beach, Calif.
Live Stats •

Saturday, May 17

Big West Track & Field Championships

Field • 10 a.m. • Track • 2 p.m.

Jack Rose Track • Long Beach, Calif.

Live Stats •

Coming off last week’s multis, Long Beach State hosts the Big West Track and Field Championships this weekend. The field events on Friday begin at 10:30, and the track races begin at 1 p.m. The field events start on Saturday at 10 a.m. with the track finals beginning at 2 p.m.

BIG WEST MULTIS RECAP

Claudine Raud-Gumiel broke the Long Beach State record in the heptathlon to win the event while Ryan Gregory broke the decathlon school record to finish second last weekend.

Raud-Gumiel’s 5,698 points broke the previous school mark of 5,671, which Riley Hooks set in 2017 when she became the last Long Beach State entry to win the Big West heptathlon in 2017. Her score ties with Cincinnati’s Juliette Laracuente-Huebner for ninth in Division I this season.

Gregory’s 7,898 points are the fifth-most in Division I this season. The top 24 scores in the multis advance to the NCAA Division I Track and Field Championships in June at Hayward Field in Eugene, Oregon.

Jenelle Hurley finished fourth in the heptathlon, resetting her career-best to 5,425, the fourth-best score in school history. Tori Plummer was ninth with 4,874 points. Kendra Daniels scratched in the day two events and was credited with 16th (1,960).

Milo Orona finished third in the decathlon with the sixth-best score in school history, 7,369 points. Turner was ninth with 3,793 points despite only scoring in five events.

The heptathlon results have Long Beach State leading the team race with 15 points. The decathlon results have the Beach men second with 14 points.

BIG WEST RANKINGS

Long Beach State features several athletes at the top of the Big West performance list entering this week’s championships.

On the men’s side, Omri Shiff is first in the 400m (50.29), Kyle Jankans is first in the high jump (7-3), while Canaan Wharry is first in the discus (192-11).

For the women, Trinity Barnett is first in the 200m (23.56), Sofia Lavreshina is first in the 400m (53.06) and 400m hurdles (56.64), while Rahni Turner tops the 100m hurdles times (13.18w).

TEAM RANKINGS

In this week’s USTFCCAA TFRI Outdoor Checkpoint, the Long Beach State men are ranked 52nd in the National TFRI Team Summary. In the West Regional TFRI, LBSU is ranked ninth. In the conference TFRI Team Summary, the Beach is third. In the Event Squad Summary, Long Beach State is ranked seventh in the high jump and ninth in the triple jump.

The LBSU women moved 41 spots to 67th in the National TFRI Team Summary. In the West Regional TFRI, LBSU is ranked 11th. In the conference TFRI Team Summary, the Beach is third. In the Event Squad Summary, Long Beach State is ranked eighth in the heptathlon and 10th in the high jump.



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Baumgarten Sixth in the Heptathlon, Three Privateers Qualify for Finals on Opening Day of Southland Outdoor Championships

Story Links NEW ORLEANS – After a strong start, New Orleans’ Helen Baumgarten sits sixth overall in the women’s heptathlon, while three Privateers qualified for the finals of their respective events after day one of the 2025 Southland Conference Track and Field Championships in Houston, Texas. While Baumgarten will close the multi-day event […]

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NEW ORLEANS – After a strong start, New Orleans’ Helen Baumgarten sits sixth overall in the women’s heptathlon, while three Privateers qualified for the finals of their respective events after day one of the 2025 Southland Conference Track and Field Championships in Houston, Texas.

While Baumgarten will close the multi-day event on Friday, teammates Emma Bourg, Annika Metzger and Madonna Favour will compete on Saturday in the finals of the women’s 1500m and men’s 200m events, respectively. 

Baumgarten finished the first day of the women’s heptathlon with 2952 points through four events. The junior capped Thursday with a win in the 200m race in 24.53 seconds, following up a 5th place finish in the 100m hurdles in 14.57 seconds. She placed 13th in the high jump and shot put with marks of 1.53m and 9.06m. 

Bourg and Metzger finished in the top three of their respective heats in the women’s 1500m prelims to automatically qualify for Saturday’s final. Bourg finished in 4:37.15 in the third heat for the 7th-best time on the day, while Metzger’s 4:38.27 in the opening heat placed her eighth overall. Michela Papalia finished 18th overall with a time of 4:53.55.

Favour booked his spot in the men’s 200m final, finishing second in the opening heat of the prelims in 21.21 seconds. Darryl George Jr. finished 22nd overall with a time of 21.71 seconds, followed by Travian Johnson’s time of 21.72 seconds. Tshilidzi Netshiombo rounded out the New Orleans contingent with a time of 22.47 seconds to finish 34th. 

Mason Appleton finished 8th in his heat of the men’s 1500m prelims, placing 19th overall at 4:02.05. Layden Jack finished 21st in the women’s 200m prelims, finishing in 24.96 seconds.

Josh Johnston slashed over 15 seconds from his previous top time in the men’s 10,000m with a new personal-best mark of 33:20.18 to finish 14th in the race. Antonio Delgado claimed 18th, finishing in 34:55.25.

Freshman Petra Imre placed 12th in the women’s 10,000m run at 39:53.49, while Michelle Folk finished 19th at 43:03.06.

In the field events, Jace Phelan set a new personal best, finishing 14th in the men’s javelin throw with a toss of 52.30m. Tyler Mitchell finished 23rd with a throw of 40.54m.

Christina Davis placed 18th in the women’s hammer throw, landing a throw of 36.86m on her third attempt. 

NEXT UP

The Privateers set their sights on day two the 2025 Southland Conference Championships at the Wendel D. Ley Track & Holloway Field in Houston.

 

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New High Performance Director of Pathways appointed

Jamie Bahnisch has been appointed as Golf Australia’s new High Performance Director of Pathways. Most recently the High Performance Manager for the Queensland Academy of Sport, Bahnisch brings to the role a wealth of knowledge and experience guiding Australian athletes. In his new role, he will be focused primarily on delivering three key objectives. Focus […]

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Jamie Bahnisch has been appointed as Golf Australia’s new High Performance Director of Pathways.

Most recently the High Performance Manager for the Queensland Academy of Sport, Bahnisch brings to the role a wealth of knowledge and experience guiding Australian athletes.

In his new role, he will be focused primarily on delivering three key objectives. Focus on pathway athletes in the US College system, further parent education framework delivery, and create greater focus, engagement, and connection with athletes at the 12-16 age bracket.

Prior to his role at the QAS, Bahnisch also worked in roles at the Victorian and South Australian Sports Institutes, Walford School for Girls and his experience across a wide-variety of sports such as volleyball, football, hockey, rugby 7s, water polo, and archery, and these systems will ensure the successfully delivery of the key objectives.

“It’s going to be really exciting. I’m really looking forward to it,” said Bahnisch.

“I’m very keen to be able to listen, observe, and learn from everyone. For me that’s a really big part, learning from people and understanding from them what’s working, where do we need to get better, and what are the opportunities. It’s an amazing role to help develop and contribute to the foundations for others to succeed in.

“From my experience at the Queensland Academy of Sport, I will bring the learnings from team sport environments, and I guess bigger squad environments.

“Being able to identify what are the skills or what are the transferables from other systems that you could bring into a golf environment will be important.

“I’m very grateful for the development and lessons learned through my time at the QAS, where I look forward to applying these experiences with our team at Golf Australia.”

Bahnisch will be with Australia’s top golf talent from the moment they are identified as a junior, all the way until they have established themselves as a professional.

“We couldn’t be more pleased to have Jamie on board to continue the success of the Golf Australia High Performance program,” said Brad James, Golf Australia’s General Manager – High Performance.

“Working with athletes, parents, coaches and Australian Golf stakeholders, Jamie will work collaboratively to help our golfers realise their potential.

“He brings aligned skills from his previous role in Queensland and other sports and will hit the ground running and be an invaluable asset to the team.”

To find out more about Golf Australia’s High Performance program, CLICK HERE.





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Former Wisconsin volleyball standout Lola Schumacher commits to UCLA

Wisconsin volleyball unveils Final Four banner inside UW Field House The Badgers unveiled the banner from their 2023 Final Four appearance before their exhibition match against Bradley on Aug. 20. MADISON – Lola Schumacher is moving across the country, but she is staying in the Big Ten. The 5-foot-5 libero, who was an all-Big Ten […]

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MADISON – Lola Schumacher is moving across the country, but she is staying in the Big Ten.

The 5-foot-5 libero, who was an all-Big Ten freshman selection last season with Wisconsin, announced her transfer to UCLA on social media on May 15. She played 30 of 33 matches and had 23 starts. She missed three matches due to injury.

At UCLA Schumacher will be in the hunt for a starting role. One of the players the Bruins lost to graduation was their three-year starter at libero, Peyton Dueck.

Schumacher led the Badgers with 3.64 digs per set. She entered the program after receiving All-American distinction from Under Armour as a high school senior in Indiana.

UCLA plays Wisconsin at the Field House this upcoming season. The date of the match, along with the complete Badgers schedule, has not been announced.

Schumacher’s replacement in the starting lineup at UW may not have arrived on campus yet. Two highly regarded freshmen, Aniya Warren and Kristen Simon, are set to arrive next month.

Warren, a native of Lockport, Illinois, is one of 19 players selected to prepare for the FIVB Girls U19 World Championship. Simon, who is from Louisville, was the Gatorade state player of the year in Kentucky. Both players were MaxPreps first-team All-Americans.

The Badgers also return sophomore Maile Chan, who worked at the position during spring matches at the Field House.





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Fast start propels Parkway Central to district quarterfinal win over Lafayette

By Greg Uptain | Special to the Post-Dispatch SAPPINGTON — A fast start was just what the doctor ordered for Peyton Dimmock and the Parkway Central water polo team. Dimmock scored three of his game-high four goals during a 7-1 first-half blitz and the Colts went on to an 11-8 win over Lafayette in a Missouri […]

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SAPPINGTON — A fast start was just what the doctor ordered for Peyton Dimmock and the Parkway Central water polo team.

Dimmock scored three of his game-high four goals during a 7-1 first-half blitz and the Colts went on to an 11-8 win over Lafayette in a Missouri Water Polo district tournament boys quarterfinal game Thursday evening at Lindbergh High.

“That was huge,” said Dimmock, a junior. “Toward the end, they started to get a little comeback going. But that fast start just carried us all the way through the game.”

The fast start was somewhat of a surprise to Central coach Andrew Schonhoff.

“I didn’t see that coming. I thought it was gonna be a dogfight the entire time,” he said. “So obviously it was great to build ourselves a little bit of a cushion in the first half.”

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The slow start proved to be Lafayette’s undoing.

“Unfortunately, the first quarter did us in,” Lancers coach Jamie Waeckerle said. “They came ready to go and we were a little slow starting on the defensive end. You dig yourself a hole, sometimes you can’t get out of it and that’s kind of what happened.”

Familiar foes

The quarterfinal marked the fourth time Lafayette and Central had played this season.

The Colts won the first game 15-9, but the second meeting was a lot closer (a one-point Central win) and the third resulted in a Lancers victory.

“It was kind of going the opposite direction of what we wanted,” Schonhoff said. “Especially that third time we played them, they really had us figured out, so we knew that we needed to give them a different look this game.”

Colts spread the scoring love

As it is most nights, Central was paced by its leading scorer Dimmock. But the Colts were able to get offensive contributions up and down the lineup with six different players finding the back of the cage.

“We’ve got a lot of offensive weapons,” Schonhoff said. “Peyton attracts so much attention in the middle that we knew there were gonna be cross-cage opportunities. The big thing was to be patient with those.”

Dimmock said the emergence of younger players has helped Central get back to another final four.

“We’ve got these guys coming up from JV from last season and the season before and just the incredible step up they’ve all made,” he said. “They’ve helped not only myself get better, but the whole team.”

Lafayette ends strong season

Fifth-seeded Lafayette (19-9), which co-ops with neighboring rival Eureka, had high hopes for a semifinal berth coming in but couldn’t quite make it out of the quarterfinal round.

“Overall, a successful season,” Waeckerle said. “The 19 wins, I think, is maybe fourth-most in our history. We got a good seed to give ourselves a chance to make the semis, but we just couldn’t get over the hump.”

Up next

Fourth-seeded Central (13-7) will see a familiar foe in the MWP semifinals when it takes on top seed SLUH (16-3) at 4:15 p.m. Tuesday at Pattonville High.

The Colts and Junior Billikens have squared off in each of the last two district championship games with Central winning two years ago and SLUH victorious last spring.

“Obviously, there’s a reason SLUH’s No. 1,” Schonhoff said. “Whether we play them in the final or the semifinal, if you want to win in Missouri, you’ve got to get through the best.”



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