Process vs. outcome goals with Fran Bungay | EP#171

​Process vs. outcome goals with Fran Bungay | EP#171

In this Episode you'll learn about:

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Shownotes

Fran Bungay's background

How Fran uses goals in coaching

Using outcome goals

Focusing too much on outcomes in everyday training

Using process goals for the beginner triathlete 

16:16 - 

• There's loads of process goals for athletes at this point in the year (February) as they're going to be new to the style of training. 
• Getting into the consistent routine and developing a routine is really important. 
• Focusing on weaknesses, whatever they may be - it could be as simple as nutrition and fuelling around activities. 
• Usually, a few of the novices we have have a weakness in swimming. For them, getting in the pool and getting 1:1 coaching so they can develop their technique and confidence is really important. 
  
  Before their race season comes up it can be important to get into open water and find a group you can train with in this environment so you can train your fears. 
• Put yourself in a situation so you can overcome your fears, meaning you go into race day feeling much more confident. 
• Getting beginners to develop the ability to visualise what they're going to do, focus on themselves rather than others and develop mantras they can use.
  
  This can be done throughout the year - you don't need to wait until race day! 

Using process goals for an advanced triathlete 

21:45 - 

• Just like I do with a novice, I'd ask them to write down everything they're going to do from the moment they turn up at the race to the point in which it's finished. 
  
  E.g. where are they going to position themselves in the swim.
• All athletes are different but there is usually an element of technique or breathing that they can focus on throughout their swim. 
  
  I'll get them thinking about breathing/positioning/drafting on someones feet so they are focused on that element and process throughout the swim. 
• Once they're out the swim, I'll get them to think about what they're going to do in transition/where their bike is/how they're taking their wetsuit off and whether they will fuel. 
  
  I get them to write all these things down before the race starts so they're on automatic once they are in the race. 
• Once they're out on the bike I get them to think about their nutrition - e.g. set an alarm every 10-15 minutes, what are you going to eat/drink, how are you going to break that down, how are you going to cope with the terrain, have you practiced your corners. 
  
  If there's a weakness in their biking skills I'd get them to focus on that throughout the bike. 
• Exactly the same with the run, and it's quite often the hardest and the leg where the demons come out. 
  
  The negative talk can sit into the athlete, so this is where mantras and small targets are really important. 
  
  E.g. I'm going to get to the next aid station. 
• Putting all these little processes together, the time will take care of itself. 
• Sometimes athletes think about the big picture and the final outcome but they then get lost along the way and the demons and negative talk can hit them and slow them down. 
• It goes back to the training sessions when you focused on the tired athletes who still completed the session - this gives you the mental strength when you're racing and you know you can do it. 

Training process goals for the advanced athlete

Building confidence and mental strength

27:16 - 

• Get your training as specific as you can and practice as much as you can. The more you practice the better you get, and the better you get the more confidence you have. 
• Build your A, B, C races into your macro cycle, and try and make the practice races as specific to your A race as possible. 
  
  If you're doing a hilly race, practice on hill terrain. 
• Developing self-talk and mantras, doing mindfulness is brilliant. The mental side of it is often forgotten about. 
  
  If you're mentally strong going into a race, you're going to have a much better race than if there are doubts and you let them control you. 
• I let people make their own mantras because I think they're quite personal. 
  
  I'm a fan of Yoda - 'do or do not, there is no try'.
  
  People find their own, and I think that process itself is very important. 
• Some people find listening to music before races can help, and sometimes having the same tracks you listen to in training. 
• Writing quotes on their bike can also help. 
• Using the same race kit is another one I've seen - it's very personal but whatever works for you. 

Visualisation 

29:38 - 

• Visualisation is hard. People are busy and if you tell them they need to sit down and spend 20 minutes thinking about their race, it can be hard to get them to understand why this is helpful. 
• There's an advantage if you see your athlete face to face because you can do this with them and help talk them through it. 
• If you haven't got the opportunity to do it with them, you give the athlete it through their training plan. 
  
  E.g. Every Sunday, sit down and visualise your race from start to finish, and have them give you bullet points on how that went. 
  
  You're actually writing it into the programme, rather than trying to find extra time to do it. 
• I think it's important to visualise lots of different things happening (good and bad) and how they may react to these, particularly for the novice athletes. 
• Talking athletes through situations such as your goggles getting knocked off in the swim, or being swum over. How are they going to deal with these situations? 
• There's no limit on how many times you can visualise your race, so visualise your perfect race and then visualise different things that might go wrong and have a plan for them. 
• When it comes to races, sometimes your sensible head can disappear so if you've practiced these situations you'll know exactly what to do, rather than panicking in the situation. 
• Similarly for training sessions, visualisation can help particularly if there's an element in your training that you really struggle with. 
  
  Some people get quite stressed about swimming, so spending time thinking about the process of getting to the pool, relaxing and swimming can be helpful. 
  
  Break it down into little chunks, and the time can seem much less daunting. 
• Similarly for running, visualising a good training session can help you not go into it with a negative mindset. 
• Sometimes if you're focusing too much on 'oh god I've got 10 x 2 minutes maximum effort I can't do that', you won't do it. 
  
  If you think 'okay I'm going to do 2 minutes, and I'm going to focus on breathing, or pedal stroke etc' before you know it you're half way through the set and you're pleased because you've hit the watts you wanted to at the start. 
• We're back at the process goals again! 

Process goals for athletes coming back from injury

34:29 - 

• This type of athlete may well have been quite a good athlete but they can no longer reach their goals because they broke their leg or arm or had some kind of illness/injury. 
• Moving away from the outcome time goal is really important for them to get back to where they were, because otherwise they may become quite downhearted. 
• This is where developing a good coaching relationship with good communication is important. 

Rapid fire questions

35:06 - 

• What is your favourite book, blog or resource related to triathlon or endurance sports?
  • Other coaches!
• What is your favourite piece of gear or equipment?
  • Definitely my TT bike. I'm fortunate enough to be sponsored by Planet X and I love my bike. 
• What do you wish you had known or done differently at some point during your career? 
  • Personally, listening to my body. Triathletes often think they're invincible! 

Links, resources and contact

Links and resources mentioned

• Goalspecific, Fran's website
• On instagram - @goalspecificspirit
• Tripurbeck triathlon club website