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08-14-06, 02:20 PM
The following post is some rambling on my training and year to year improvements...
I did a tri 2 weekends back, which is my first time doing the same tri on back to back years and it is giving me a good perspective. The swim course was changed and most people were ~30 seconds slower. I however, managed to be 2.5 minutes faster. The bike course was the same as the year previous but I went about 15 seconds slower, which I imagine could have been any number of things including training, effort, wind but it doesn't worry me. My run was 1 minute faster, with a good margin for top run split.
My swim improvement has to slow down does it not? What are some realistic improvement goals for next year, 30-60 seconds? I have started swimming 4-5 times a week, as opposed to 2-3 in the past. I'm thinking I'll stay in the 4-6 range. If I would have swam straiter/cited better in the race I probably could have cut another 15-20 seconds.
My bike split was the same but I know why. I spent the early part of the year doing long miles at about 20 miles per hour. It built strength but really did little for me in these 20 mile bike legs at a higher speed. This winter to next year I think I will cut back the long ride from 80-90ish down to 60ish and add speedwork into the long ride at 22-24 mph. Hopefuly, with the strength I gained this year, plus speedwork my bike will get the big improvement next season.
Finally, I have no idea why my run is improving. Except that the increased strength/endurance on the bike, although not improving bike times, is helping me feel fresher going into the run. This is the area where I think one more day of speed will make a difference.
What I'm trying to find the balance of is energy and consistency. It's hard to do a speed workout everyday. Also, I think I was smart this year in giving up some speed work during weeks in which I did long rides. However, now that IM has been put on the back burner I think one more speed work day for running and biking at the cost of 30-40 miles off of my long ride should keep me fresh in my training.
For those of you who remember I was looking for 3 minutes a while back, well I think it's more like 1.5 minutes after the big breakthrough I had in the swim and run in my last race. It appears as though a little tapering is making me race fairly well. 1.5 minutes is easy to come up with, it's called the bike.
I did a tri 2 weekends back, which is my first time doing the same tri on back to back years and it is giving me a good perspective. The swim course was changed and most people were ~30 seconds slower. I however, managed to be 2.5 minutes faster. The bike course was the same as the year previous but I went about 15 seconds slower, which I imagine could have been any number of things including training, effort, wind but it doesn't worry me. My run was 1 minute faster, with a good margin for top run split.
My swim improvement has to slow down does it not? What are some realistic improvement goals for next year, 30-60 seconds? I have started swimming 4-5 times a week, as opposed to 2-3 in the past. I'm thinking I'll stay in the 4-6 range. If I would have swam straiter/cited better in the race I probably could have cut another 15-20 seconds.
My bike split was the same but I know why. I spent the early part of the year doing long miles at about 20 miles per hour. It built strength but really did little for me in these 20 mile bike legs at a higher speed. This winter to next year I think I will cut back the long ride from 80-90ish down to 60ish and add speedwork into the long ride at 22-24 mph. Hopefuly, with the strength I gained this year, plus speedwork my bike will get the big improvement next season.
Finally, I have no idea why my run is improving. Except that the increased strength/endurance on the bike, although not improving bike times, is helping me feel fresher going into the run. This is the area where I think one more day of speed will make a difference.
What I'm trying to find the balance of is energy and consistency. It's hard to do a speed workout everyday. Also, I think I was smart this year in giving up some speed work during weeks in which I did long rides. However, now that IM has been put on the back burner I think one more speed work day for running and biking at the cost of 30-40 miles off of my long ride should keep me fresh in my training.
For those of you who remember I was looking for 3 minutes a while back, well I think it's more like 1.5 minutes after the big breakthrough I had in the swim and run in my last race. It appears as though a little tapering is making me race fairly well. 1.5 minutes is easy to come up with, it's called the bike.