Some time ago I was asked what I do to keep myself motivated. Though I answered the question, I have thought more about the question because it is just a fundamental part of what I do. When everything is going well and race results are falling the way I want them to, it is easy to stay motivated. When it has been raining for weeks, my back feels stiff, I am stressed by work, and am getting dropped by my teammates in training rides, it is a completely different story. I realize that there are a number of things I do to try and be consistent about my training.

Racing at the Willamette Classic

• Training Plan: When I first answered the question I talked about my training plan. This macro-level plan still remains one of the fundamental ways that I motivate myself. I take a look at the entire season, pick out my key races, then determine the volume of training I plan to do each week, and at what intensity (e.g., base, build, recovery, peak). This plan is merely a guide that I have to change during the year, but the macro view is important. Every week, usually on Sunday night, I sit down and total up my training from the previous week, assess what I did well and what needs improvement, and then look at my schedule for the next week and set out a realistic training plan for the week and identify a couple key workouts where I need to bring my A-game.
  
  
• Erica: I find my relationship with Erica particularly important. It is important for a number of reasons, but in terms of my training it is very enjoyable to be able to talk about our workouts for the day, our training for the week, our goals for the season, or plan fun, active weekends. It is an added bonus for me that she has a medical background and is particularly knowledgeable about training and nutrition, but the aspect of having a partner who understands training and enjoys the same sport is invaluable.
  
  

Rob & Erica

• Teammates: Triathlon is an individual sport and it is important to spend some time alone in the saddle since motivation on race day needs to come from within. At the same time, training has basically become my social activity as I much less frequently join friends for a drink or music. I am a member of the Ironheads Triathlon team and the Veloce / Felt Cycling Team, both in Portland, Oregon. This is a key part of my motivation as I have a cadre of people to call on for long rides, runs, or key workouts. The camaraderie helps, and it is also a motivational factor since none of us want to see the other get too much stronger.
  
  
• Lifestyle: There also seems to be an intangible aspect to what I do. I consider myself a triathlete and cyclist and because of that I strive to exhibit and promote a healthy lifestyle that is symbiotic with these sports.
  
  
• Races: I set up a number of races through the season to test my fitness, give myself "race pace" efforts, and get a sense of where I am in the field. There is nothing like thinking that I have the Pacific Crest Half Ironman in 7 weeks to get me up the hill just a bit faster.