Transcript

Welcome to the Beyond FEAR podcast where we help you push past your limits, tackle new challenges, and discover what you’re truly capable of in endurance sports. I’m your host, Jen Coppock, and today we’re diving into one of my favourite topics—picking your next big challenge for the upcoming season.

So, it’s that time of year again—the schools have gone back, the season’s winding down, and for many of us, thoughts are turning towards next year’s base training. Whether you’re a triathlete, runner, cyclist, or just getting into endurance sports, setting a new goal is essential to keep the momentum going.

Now, I’m someone who loves to have a new goal lined up before I’ve even finished my current season. Why? Well, I’ve found that without a goal, those post-race recovery weeks can quickly turn into months. One week off turns into two, and before you know it, you’ve completely lost your focus. But here’s the thing: we’re all different. Some people need a complete mental and physical reset. If you thrive on taking a break, that’s great! But if you’re like me, having a new target in sight keeps the motivation alive.

So, today we’re going to talk about how you can set the perfect goal for next season. Whether it’s a race, a personal best, or even an epic challenge that pushes your limits. Let’s start with why having a good goal is so important. As athletes, we need something to aim for—something that gives purpose to every session. Without that North Star, training can feel quite aimless, and motivation can fade. But when you’ve got a clear goal—whether it’s a race, distance, or performance target—it keeps you pushing through those tough sessions, even on days when, let’s face it, you just don’t feel like it.

For many athletes, the obvious challenge is stepping it up and going for a longer distance. Moving from 5k up to a 10k, or a standard-distance triathlon to a 70.3, or even a full distance. But that’s not the only way to challenge yourself. Working on speed at your current distance can be equally as satisfying, especially if you’re someone who tends to finish in the middle or towards the back of the pack, like me. By focusing on pace over a shorter distance, you can make those longer races easier in the future when you’re ready to smash them, because you’ll be spending less time out there on the course.

And remember, the goal doesn’t have to be about increasing speed or distance. If you’ve been injured or struggling to get into a consistent routine, maybe your challenge for next year is simply to get started or get back to it. It’s about finding what excites you and thinking about why you picked this sport in the first place—and if that still holds true for you.

Now, let’s talk about choosing the right challenge or event. Which one you pick matters—a lot. Especially if it’s going to take up huge chunks of your energy and focus. If it’s a big race, like a marathon, 70.3, or even a full Ironman, you’re going to be dedicating months to training. So, it needs to be something that excites you, something that pulls you through those tough long sessions. I’ve always found that having a personal connection to the event makes a massive difference. If a friend talks you into doing a race, you might not have the same motivation as when you chose a race that excites you. That’s not to say racing with friends doesn’t help. Sometimes, having someone to train with or a friend that you don’t want to let down can be the perfect motivator. But ultimately, it has to resonate with you—the reason you’re doing it has to be yours.

For me, the most exciting triathlon I’ve done was the first one I booked: The ROC. It’s a bit of an unusual format—you swim, you bike, you run up Snowdon, down Snowdon, then you get back on the bike for a final 1km run along the beach. The moment I saw the race, I just thought, “Wow, I’ve got to do that!” That feeling of excitement is what drove me through the training—and that was through COVID, so the training lasted years! When you’re picking your event, look for that spark. You’ll know it when you feel it.

You also want to think about where your fitness levels are and where you are psychologically. Before you jump into signing up for any crazy challenges, just take a step back and think practically: is the goal achievable? Of course, anything that’s open to the public should be achievable with the right preparation, but sometimes life throws obstacles in our way—whether it’s fitness, injuries, or simply not having enough time to train.

Personally, I’ve just completed my first Ironman, and I told myself I am not doing another one for three years. I’m not a fan of “never say never.” Why? Life just got in the way so much this time around. I wanted to do a really good job with it, but I didn’t achieve the times I wanted, and in truth, I knew during training that I wasn’t going to achieve the times I wanted. Four kids, a business… life just got in the way. If I want to do it again, I need to get my training more consistent. In three years’ time, my youngest will be more independent and going back to school on his own, my two eldest will be driving, possibly even gone off to uni, and I’m going to have a lot more freedom to focus on the long training hours without feeling guilty about family duties. My degree will be finished—yay!

So, when you’re picking a goal, take a look at your current fitness level. Can you realistically dedicate the time needed to train? Doing a threshold test on the bike or run can give you an idea of where your fitness is right now and what pace you can handle. If you don’t have much time to prepare for the event, just adjust your expectations. It’s better to lower the bar slightly and feel confident going into the race, rather than rushing through your training and risking injury.

Now, let’s say you’re ready to step up the distance. Maybe you’re eyeing that half Ironman, full Ironman, marathon, or even an ultra. The sky’s the limit! But it’s important to manage your expectations. Moving up to a bigger distance in itself is an amazing challenge, but don’t stress yourself out by trying to hit a target time straight away. I always tell athletes: treat your first attempt at a longer distance as an opportunity to finish and enjoy the experience. Sure, having a target time is useful for structuring your training, but on race day, anything can happen. Be kind to yourself. Focus on completing the distance, and once you’ve done that, you can go back and aim for faster times in the future.

Racing abroad is a fantastic way to guarantee some sunshine and race in beautiful locations, but bear in mind it does have logistical challenges—travel costs, hotels, Airbnbs, getting your bike there without damage, wetsuits… there’s a lot to consider. Some countries even require a doctor’s note confirming you’re fit and ready to race. And let’s face it, getting a GP appointment these days is harder than getting Hyrox tickets!

But there are incredible races overseas worth the effort. The Norseman, for example—it’s on a lot of triathletes’ bucket lists. There are also races like Alpe d’Huez, which I’d love to do. That’s definitely on my calendar in the next few years. I just need to start working on my hill climbing again!

And let’s not overlook local races. Sometimes, a local event can be a confidence booster. It can be just what you need. Smaller events are often more relaxed, friendly, and you might even surprise yourself by finishing in the top 10 or getting a podium spot.

The key thing really is that the challenge has got to excite you—it’s got to make your heart sing. Whatever that challenge is, you want something you can visualise. Something that, when you close your eyes, gives you butterflies. If you’ve already got a race in mind, you probably know which one it is, and you just need that little bit of reassurance to go for it.

So, if the challenge feels too big, so what? What’s the worst that could happen? Maybe you get injured, maybe you panic and don’t start, or maybe you DNF on the day. These things happen, but it’s far worse to not try at all. Sometimes, if the challenge feels too big, it’s worth breaking it down. For example, if you’re eyeing up Ironman Nice for your first full distance, it’s a tough course—it’s hot, it’s hilly, and it’s logistically challenging. Maybe try the 70.3 version first. Or, if you want to do a full distance, maybe go closer to home, like Ironman Wales. Tenby hotels aren’t the cheapest, but it eliminates a lot of the logistical issues with trying to get that full distance done.

One of the most valuable lessons I learned during Ironman training was the importance of respecting the distance. A coach once warned me about this, and it stuck with me. But here’s where my mindset shifted. Yes, respect the distance—but don’t let it intimidate you. I believe in growing bigger than the challenge. If you see every problem as something bigger than yourself, you’re always going to be living in fear. Going beyond FEAR is about realising that you can grow bigger than the race or challenge in front of you. It’s a mental game. You need to believe that you can finish that marathon or Ironman before you even get to the start line.

But remember, that’s not an invitation to be overconfident. Prepare yourself for the day, be realistic about how long it’s going to take, and mentally prepare for things to go wrong. What are you going to tell yourself if you’re an hour behind where you thought you’d be? Have that conversation with yourself now, so you’re ready on race day.

At the end of the day, the challenge you choose should be exciting, personal, and something that makes you feel alive. Whether you’re stepping up the distance, aiming for a faster time, or taking on a brand-new race, go for it. Believe in yourself, plan well, and enjoy the journey.

So, that’s the main bit done. Look at your goal for next year—get something that really makes your heart sing. Think about what it is you want to do and why you want to do it. Understanding your ‘why’ will really help. Quite often, we start these things with a reason why, but that reason can change or get lost. Someone I know, for instance, wants to do triathlon but hates swimming. I said to them, “Why don’t you think about duathlon?” They’d been focused so long on triathlon and stressing about the swim that they never actually considered another option. Because they’d always had it set in their mind, “I’m a triathlete. I must do triathlon. I must make my life a misery with all this swim training.”

Personally, I’m probably going to be looking at duathlons next year. I love swimming, but I’ve just really struggled to get back into the pool. I’m waiting on my new uni calendar, and I don’t know how easy it will be to fit pool sessions in. To be honest, I’m going to get more benefit as an athlete from focusing on the bike or run rather than swimming, as much as I enjoy it. So, I’m thinking of just taking a step back for a season and doing duathlons. Maybe. I’ve got a few things in the pipeline, but no spoilers today!

Ultimately, your ‘why’ for getting started or choosing certain events can change over weeks, months, or even years. So, if you’re doing the same sort of thing all the time, maybe have a think about why you’re doing it. Is that reason still valid? And if you’ve got a challenge in mind, I’m currently redoing a lot of my Training Peaks plans, and I’m making a lot of new ones. If you want a plan, let me know what you’re targeting, how long you have, and what your goal is. Do you want to enjoy the day and complete it, or are you after a certain time?

I’d recommend only changing one thing—either go further or go faster, but don’t try to do both. It’s a lot of pressure. Some of you might be listening and thinking, “Jen, I can handle this.” Great! If you can handle it, go ahead! But for a lot of people, it’s just added stress and not worth it. For others, it might work. Feel free to agree or disagree! If you’re the athlete who needs to focus on just one thing, or you’re the athlete who’s going to do both, and you smash it, let me know. Put me wrong—comment below and say, “Jen, I ignored everything you said, and I smashed it.” I’ll be proud of you either way.

I’m redoing my training plans, so if you want one tailored to you, just let me know. I can’t promise, but I’ll do my best to get it done. I’ll send you a link—it’ll be on my Training Peaks profile and on my website. I’m going to have a big section for Training Peaks plans that will link directly to them, so it’s easier for you to find what you’re after. I love Training Peaks, but it’s not the easiest system to navigate for locating the right plan. It doesn’t give us coaches much to help direct you to the perfect plan for you.

So, yeah, if you want a plan, let me know. The plans will be the super-duper expensive $4.95 that Training Peaks allows me to sell them for. No extra charge. Obviously, if you want one-to-one coaching with ongoing feedback, motivation, and encouragement, that takes more time and effort. And I’d want to give you the very best experience, so if you want me as your coach, it will cost a little more. But if you just want a plan to crack on with, give me a shout, and I’ll be happy to help you with that.

Thank you so much for tuning in to this episode of Beyond FEAR. If you’ve got any races or challenges lined up for next season, I’d love to hear about them! Drop me a message on social media, and let’s keep the conversation going. Until next time, keep pushing beyond your limits. Enjoy your day. Crack on!

Enjoy the episode and crack on!

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