Gullskjemaet

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13.30,55
 
For entusiaster er dette et tall som frembringer minner og begeistring. For oss andre, kan jeg røpe at vi snakker om de 17. olympiske vinterleker som ble arrangert på Lillehammer i 1994, og om skøyteløperen Johann Olav Koss som vant OL-gull med ny verdensrekord på 10000 meter i Vikingskipet.
 
“The Flash”, som han ble omtalt på forsiden av det amerikanske ukemagasinet Time, stormet gjennom de 25 rundene på 13 minutter, 30 sekunder og 55 hundredeler, og forbedret dermed sin egen verdensrekord med temmelig nøyaktig 13 sekunder.
 
Gullet denne dagen, 20. februar 1994, var for Koss hans tredje gullmedalje i mesterskapet. 4 dager tidligere ble det gull på 1500 meter, og 3 dager før det igjen ble det gull på 5000 meter. Begge gangene med verdensrekord på distansen, henholdsvis med tidene 1.59,29 og 6.34,96. “The Flash” bar navnet med rette.
 
For Johann Olav Koss var nok OL-gullene en drøm som gikk i oppfyllelse. Det vil si, man blir jo ikke mester av å dagdrømme. Det må trenes mye og riktig, både fysisk og mentalt. I tillegg må det spises riktig, konkurreres riktig og ikke minst gjelder det å prikke inn toppformen. Det hjelper ikke å være best før jul, når OL går i februar. Johann Olav Koss gjorde alt riktig og traff toppen av formkurven når han skulle.
 
Det er selvfølgelig få forunt å oppnå lignende prestasjoner som det Koss oppnådde under Vinter-OL i 1994. Slike prestasjoner er ekstreme og har høy historisk interesse. Men vi kan ha drømmer som er tilpasset vårt eget nivå. Drømmer som kan oppfylles hvis vi jobber hardt og holder motivasjonen oppe tilstrekkelig lenge.
 
Kanskje drømmer du om å løpe halvmaraton eller sykle Birken? Kanskje er du student og håper å bestå eksamen? De fleste har noe å strekke seg etter, og de fleste har noe å lære av 10000 meteren til Johann Olav Koss. La meg forklare nærmere.
 
En mil på skøyter består altså av 25 runder, hver på 400 meter. Med stor iver og glødende pågangsmot, er det fort gjort å brenne alt kruttet de første rundene, og gå seg stiv på slutten av løpet. For å unngå dette, er det lurt å ha en god plan på hvordan løpet skal gjennomføres. Et skjema, som en slik plan kalles på skøytespråket, forteller enkelt og greit hvilke rundetider man må gå på for å komme i mål på en gitt sluttid. Målet, best mulig sluttid, er brutt ned i mindre delmål, rundetider. Klarer man å holde rundetidene i henhold til skjemaet, kommer ønsket sluttid av seg selv.
 
La oss ta et allment eksempel. Forestill deg at du ønsker å gå ned 10 kg i vekt.
 
Du starter med begeistring og innsatsvilje, og de gode resultatene kommer raskt. Du er så motivert at du kutter elegant ut søtsaker, alkohol og karbohydrater. Du begynner å trene, nesten hver dag, og salat blir plutselig helt greit. De første 2 ukene går slankekuren fantastisk. Kanskje går du ned 4-5 kg!
 
Men så begynner du å kjenne det. Du er trøtt, sliten og lei. Lei av å alltid være sulten. Du har lyst til å droppe hele slankekuren. Du begynner å kjenne at 4-5 kg egentlig er godt nok. Du avlyser resten av slankekuren og feirer med sjokolade og rødvin. Snart er alt som før, også vekten.
 
Målet om 10 kg vektreduksjon gikk ikke denne gangen, men det hadde det kanskje gjort om du hadde hatt et skjema med “rundetider” og sluttid. La oss ta eksempelet på nytt.
 
Du forestiller deg altså at du ønsker å gå ned 10 kg i vekt. Først definerer du når du skal være i mål. Det er lenge til bikinisesongen, så du tenker at et halvt år er greit. For å gjøre det enklere å regne, sier vi 20 uker. For å gå ned 10 kg på 20 uker, må du i gjennomsnitt gå ned 0,5 kg hver uke. Et halvt kilo, nesten ingenting. I hvert fall lite i forhold til å gå ned 4-5 kg på de 2 første ukene, slik det var uten skjema. Når du bare skal gå ned 0,5 kg i uken, trenger du ikke innføre de store endringene i hverdagen. Du trenger ikke kutte ut alt som er godt eller trene hver dag. Små justeringer er nok. Har du “bare” gått ned 400 g en uke, kan du enkelt justere dette med å gå ned 600 g den påfølgende uken. Og visa versa.
 
Denne metoden, å tenke som en skøyteløper som går 10000 meter, som har et skjema med rundetider og sluttid, er en enkel og veldig effektiv måte å nå sine mål. Del opp utfordringen og gjør litt hver dag, da får du det til.
 
Da Johann Olav Koss konkurrerte i 10000 meter hurtigløp på skøyter under Vinter-OL, lå alle rundetidene mellom 32 og 33 sekunder, bortsett fra den første runden hvor det var stående start. Det gjorde at han fikk den beste sluttiden av dem alle. 13.30,55
 
 
Et godt valg i hverdagen er å ha mål som er målbare.
“What gets measured gets done”
 
 

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