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First tri(4 posts)

First trimlester
Aug 13, 2002 4:34 AM
I did my first tri on Sunday. It was a sprint...1/2mi/11.5/3.5....and completed in 1:30:36. That is the goal that I had set for my time so I am happy with that. I do have a quick question though. I swim about 3-4 times a week, ride 3-4 times a week and run oh...not so much. My question is what is the best way to train so that when I tie them all together on race day, I don't feel like death is one stroke/pedal/step behind me?
re: First triSteve_0
Aug 13, 2002 5:21 AM
Since your bike was so poor (relative to your normal training), perhaps you should incorporate some swim/bike bricks (loose sense of the word).

Get your biking-system used to starting out tired and see what happens.
Get on that bike. . .js5280
Aug 13, 2002 11:32 AM
16.6 is traditionally not a fast pace unless there is some mitigating factor like wind, rain, or hills. 18-20 mph I think is a good performance on a fairly flat, calm course by an above average cyclist. Pro's can hit 25 mph, amazing! What I like to do is take a look at the standings and see what the rider's average speed/time where I'd like to rank (e .g. 50% percentile for my age group) to judge my performance and potential for improvement. If you're a middle of the pack age grouper (I am) sometimes it doesn't take much to jump up a lot in the standings. So look at the bike, run, and swim to see where you'd get the most bang for your buck.

Here's another thing I do, look at your placing for each leg. Say you were in a field of 100, you came in 33rd in the swim, 57th in the bike, and 29th in the run. Well then definately work on the bike since you placed much lower in that segment. Next thing to work on is the run. Why? Because the run is the 2nd longest leg in terms of time. The exception might be if you put 100% into the run and know that improving that time will be difficult. Swimming takes the least total time so significant improvement there is harder to come by unless you're very poor swimmer in comparison to the bike and run. If you want to quantify this into time, look at the spread tween your time and the top times for your age group. That should give you an indication on where to put your efforts.

One last word of encouragement, each one gets easier! This was your first tri. I've only done 3 (sprint, Xterra, and an Olympic this Sun) At the Xterra I blew up on the swim, was one of the last people in. Couldn't catch my breath and side stroked most of the first lap. This Sunday, I was in the middle of the pack w/ my swim time. I was relaxed, confident, met my goal, and know that I could be better w/ some very simple changes. I'm sure you'll find the next one much easier and your times with drop significantly. Good luck! Look forward to your future posts. . .
Doing an Olympic on 25Aug...mlester
Aug 14, 2002 5:27 AM
Will post results.