Setting some personal goals for 2019 - share yours!


2018 was my first year with the Endurance Lab and I absolutely loved it! Having some structure for my training has really helped my fitness.
And now as we step into 2019 I wanted to share my initial goals so that you can all help to keep me on track :grin:
In 2018 I managed over 4,000 miles so for 2019 I’m upping the goal to 6,000
Due to a couple of health issues the majority of my 4,000 miles were indoors so I want to change that in 2019 - I’ve found a nice cycling group in my local area and am going to push myself to get out and cycle much more… this will be the biggest challenge for me as someone who struggles with their mental health I find it much easier to lock myself away in my pain cave BUT I know there are so many benefits I will gain from cycling with a group so that’s what I will strive to do.
Goal no 3 is to stop being intimidated by hills! As my fitness has improved I’m slowly developing a technique for tackling those inclines - I know I’m not going to be a mountain goat but I will no longer be the person who will detour 10 miles to avoid the big climbs :rofl:
So that’s my initial set of goals - there will be some 100mile sportives scattered throughout the year to spice things up a little.
How about others? What do you aim to achieve this year?


You had a fantastic year, Michelle! These are excellent goals. Finding a good group can make a big difference on how you experience cycling outdoors. As for those mountains, look how far you’ve come already! 2019 will only get better!


This is fabulous @Michelle! It’s going to be a great year!

I am going to make an effort to get out and do more group rides too. There are a couple shops nearby that offer women-only rides, social and faster paced, that I always think would be fun to try. I find excuses to not go though because I don’t know anyone. I’m not going to let myself make any excuses this year.

I will be trying out randonneuring this year. I was going to last year but crit racing and all the other events I wanted to do got in the way. Even though I had fun doing crits, they really aren’t my thing. I like being able to look at the scenery when I ride. There will be a number of gravel rides and I am doing the Powderhorn 24 race again.

Plus, I am hoping there will be more fun rides with my husband. He is going to get an e-bike in the spring and the electric assist will go a long way to make up for MS-related difficulties he has when cycling. It’s the first time I have seen him truly excited about cycling in a long time. He is a destination motivated kind of guy so I expect we will be hitting up lots of vegan ice cream shops and bakeries. I’m going to have to find other acceptable destinations or my waistline is going to suffer :grin:


very cool to see these goals. I have 2 big goals this year:

  1. Develop a more efficient pedal stroke. This involves pulling more around the pedal stroke. I’m starting to develop this while standing. But it takes a lot of practice and focus to do it all the time. I’m pretty sure that with better pedaling efficiency I can get 15 watt for free.
  2. GET AERO and more flexible. Being so tall, I have a huge aerodynamic disadvantage. I’m sure that I can pick up 1 - 2 MPH for FREE if I just stayed more aero all the time. I’ve asked @Coach_Theia to give me a yoga routine that I can do daily.

Plus, I want to have fun, no crashes, and put lots of people in the hurt locker by dropping bombs that people don’t expect.


I’m still working on my goals. I don’t know yet when I am moving from DC, so that may shape some of my goals. My one big goal is to help my wife through her first triathlon this spring. She’s a little afraid of the swim, so I will be doing the whole race with her. Don’t worry, I won’t let her draft off of me.


My goal is just to get healthy, fit and be able to enjoy riding again. 2018 was rough. I’ve struggled with a back injury plus crazy work stress for most of the last year. When I can’t ride as much as I like my eating, drinking and sleeping habits go to crap. So my goal is get to a level of fitness and good habits that I can maintain. The back is starting to feel better thanks to PRP, a lot of PT and yoga. So now it’s just about trying to find how much I can do without pushing the injury. If I can get to a place where I can do a century or maybe an MTB race or two I’ll call that gravy. The last few weeks of Endurance Lab have been a great start.


Need accountability as i’m weak minded,so here goes the dream year. I’ve got a 100mile TT with a run up Pen Y Fan in the middle for charity.For the none Uk folk Pen Y Fan is a “Mountain” in Wales.
Then in September Compete in Powerman Zofingen duathlon,might need @Coach_Ian for that.
Loving my first Endurance Lab and looking forward to 2019.


Gary, no problem. We’ll be here for you. Powerman is supposed to be awesome.


Welcome to the Endurance Lab @NoviceGary! I started with the Endurance Lab last January and have enjoyed it so much I have renewed with each 8 week session. With each session, I added in more of what they have to offer…cycling workouts, stretching, core work, weights, coaching. I listen to their podcasts and try to stay active on the forums. I have found this has kept it enjoyable and engaged.
What I like is that it is a plan that realizes we are real life people with outside lives and stresses. It’s okay if you don’t complete all the workouts, just do them to the best of your ability and you will improve.
I look forward to hearing about your progress and events!



Thank you for the topic @Michelle. Like you, last year was my first year of the Endurance Lab and structured training. I almost doubled the amount of miles from the year before and my fitness is only getting better and better.
I almost hit 5000 miles and am upping my goal to over 6000 miles. I do a fair amount of mountain biking, so I don’t want to get too mile oriented or not ride outside because I know I can do more miles on the trainer.
For 2019-

  1. I am joining an outdoor women’s racing team. It will be my first year racing road so it will be outside of my comfort zone. I’m not getting younger so I figure no use pushing it off another year.
  2. I am repeating Rasputista (Vermont gravel race in April) and hoping to skim some time off my results.
  3. I am doing a 7 day Bike Maine riding event (350+ miles in 7 days) with some of the women I have met over the past year. This will be my first bikepacking event.
  4. My overall cycling goal is to ride events in as many places as possible- gravel, road, or mountain. I am trying to get to Minnesota in May to ride with Stefanie and others I have met from Zwift.
  5. Finally- to have a five ice cream stop bike ride in one day


2018 was a good year for me. I rode nearly 2000 miles which was the most I had ever ridden in one year. I also rode in a 3 day 250 mile ride and many other supported 50+ mile rides.

In 2019 I would like to ride 4000 miles. If I can stay more consistent it shouldn’t be too hard to do. One thing that threw me off this year was my extended work trips. I would go on a work trip and take a few weeks off. I would also like to join a cycling club close by so I don’t have to ride alone all the time. The most important thing for me this next year is to have more fun while riding bike.


Hi @Petals, thanks for your welcome note, The things i’m Finding with The Endurance Lab & Team ODZ, are people aren’t spiteful or derogatory when you ask a question or talk about your challenges. It’s a great place to train and socialise. Looking forward to the future.


Hi @greg.gould . Coming back from injuries is always tough. Don’t be afraid to ask the coaches for help if your injury starts acting up. The coaches are helpful moving workouts or helping you decide which workouts to drop when work gets in the way. I’ve been doing the Endurance Lab for a year and have seen great results. Welcome!


My goals include my first race with swimming in the ocean and also a first to not be wetsuit legal. Not wearing a wetsuit is a little scary. I want to do a trail run race with dust, the forest smells, and taking in all the excitement and ambience that goes with a trail run race. Cycling is shorter events in 2019 and building a base for longer events in 2020. A goal every year is to improve my climbing on the bike and improve my nutrition off and on the bike.

In the back of my mind are several 1st to eventually experience. I would like to try out a supported gravel race/event. And some day, I would like to experience a 5-7 day supported ride.

A goal is to lead 6 rides for Cascade Bicycle Club. I usually help with the Wed night ride. i would like to find opportunities to lead mid-week and mid-day when there is less traffic and less people on the ride.


Gravel is so much fun @goldendogy! I hope you do give it try sometime :smiley: Good luck with the ocean swim!


@goldendogy. I like your goals for this year. Like Stefanie- I love gravel events. They have quickly become my favorite type of event.
This year will have my first 7 day bike packing experience.
I look forward to hearing about your adventures.
Happy 2019!


So, I finally have some goals for this year.

  1. Break 10:50 for 2 miles in April
  2. Break 35 minutes for 10K
  3. Break 25 minutes for 1500m open water
  4. Break 37 minutes for 10K off of the bike
  5. Be much more handsome than @Coach_Flo (already accomplished. boom!)

The toughest one to meet will be the 1500m open water swim. I seriously suck at swimming right now after three months out of the water due to injuries and laziness.



nice goals!!


2018 frightened me a little if i am honest regarding how focused i was on goals and plans, training away nicely for my races, eating well, doing the pieces and everything going well in life, training and balance and then I had some wallops (May, August, December). 2 miscarriages that were surprise pregnancies and emotional losses, the most recent over christmas (I am being very honest here, i have noticed that this is a major taboo subject and as a health care professional I feel me being honest, helps give other a voice so there i have said it. I have seen so much pain for women i work with in my clinic and now i have even more insight that i will make count), a bulging disc into my throat (ongoing) and a nasty helicobacter infection that took 2 months to recover from despite all i know about how to heal it.

I have been swiped so many times in 2018 i am almost afraid to make a goal now as each time i get back something else happened. this is not normal, and would be considered a bad luck year; but i suspect that it happens to the best of us and maybe we can get Nate on call some day to give us tips about how to pull through and set the big goals again when confidence gets a beating. because we should never stop dreaming big and sometimes we get afraid to ask for the big dreams.i feel a bit this way right now… we cannot stay a victim when life gets tough, we all know this… but daring to dream big again i think can be a challenge that we should not avoid.

so I am not setting any race goals or wasting any entries… but i am going to get back strong and fit and run trails better than ever and enjoy my mountain bike and indoor bike more than ever and perfect my swim stroke. and fingers crossed be fit for the marathon that i did enter in sept!! so as a result of my process i hope to become better than last year :slight_smile:

And i will smile more than ever, and give to those that value and need the support more than ever, and speak the truth more to help people and not hold back, and make as much as a positive difference as i can in 2019 for my athletes and health clients and in the middle of that i will find my fire and my health and my belief once more and smash some spur of the moment races, and understand that sometimes rough stuff is just to ruffle our feather and make us fly again.

love you all Endurance friends and coaches @Coach_Ian @Coach_Theia @Coach_Flo @MitchD


@cullenac I knew 2018 had been hitting you with a number of health challenges but didn’t know the full extent - thank you for sharing something so personal with us all; I can’t begin to imagine how difficult this has all been for you but I know you have the strength and determination to pick yourself up and make 2019 a year filled with fun, love and enjoyment.