Author Topic: End of Season Lessons and Musings  (Read 3073 times)

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Quel

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End of Season Lessons and Musings
« on: October 01, 2011, 04:37:55 PM »
So the end of the tri season is upon us.  Thought it would be a good thread idea to reflect on the year and make an attempt to focus on successes, but also on weaknesses and paths for improvement.  Please add your own, and/or provide suggestions for my or anyone elses benefit.

Synopsis:
My last tri of the year was this morning.  I'll post a race report when I get the splits.  Overall it was +/- 10 seconds from my PR, which was set at my last race last year on a much easier course.  Not as much improvement as I would have liked, but on the more difficult course it is a decent improvement.  Looking back at it, I was sidelined with an IT band issue for a lot of the winter and didn't get out training much.  My paces today for the olympic distance were faster than my sprint distance race in April on the same course.  So I made some good improvement during the year, but started from a low enough spot in the spring that my year over year improvement wasn't as much as I wanted to make.

Lessons:
1) I need to lose 5-8 pounds.  I'm pretty lean compared to the average triathlete, but not compared to the guys that are sitting on the podiums. 
2) I need to write down a schedule and check things off.  I did that last year, but I got so used to the schedule that I didn't need to write it down.  It was easier for me to let myself off the hook and skip workouts when I didn't have a sheet to look back on and let me know how much of a slacker I was.  Last year with a written schedule I kept a good string of weeks at 8 workouts a week when training for my A race...more like 6 this year if I had to guess (which I do since I don't have it written down!).
3) I need to spend some more time in the pool.  Already got that lined up for the winter.  My pool closed about July, and I haven't made enough effort to go elsewhere often.  It shows. 
4) I need to figure out transitions.  A lot of this is just racing more.  Seems like every race I get a little closer but still manage to do something that slows me up a bit.  Today it was leaving the straps of my shoes closed when I put them on the bike in transition.  So I had to unstrap them, put my foot in, then restrap instead of just putting them in and going.
5) Need to figure out this power thing.  Course today wasn't very hilly in terms of overall elevation, but it was rolling up/down enough that it was tough to find a rhythm.  I ignored the powertap after the first few miles.  I've gotten to where I'm okay at using it for flat stuff and longer rolling courses, but I quickly found out I didn't know what to do on the short up/down stuff.

ijen

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Re: End of Season Lessons and Musings
« Reply #1 on: October 01, 2011, 04:50:18 PM »
I'm pleased with how my season went. Wish I was faster, but that will probably always be the case. For now, it's running season until March... think next year's first tri will be May.

1) I need to run more often.
2) Plan to work on base building for the off season.
3) Need to do more open water swimming
4) Need to make sure to keep doing my stretches and leg exercises to keep IT pain away
5) Stop making excuses and stick to training. Can't let long periods of time go without working.

Plan as of now:
now-mid Oct: running base building (half-marathons in November and December)
Oct-Feb 2012: marathon training (will use cross training days for swim and bike)
March: possible half-Mary?
Feb-May 2012: HIM training
May 2012: Ironman 70.3 Florida
May-November: IM training (probably schedule some OLYs in there)
November 2012: Ironman Florida

Quel

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Re: End of Season Lessons and Musings
« Reply #2 on: October 01, 2011, 07:12:20 PM »
3) I need to spend some more time in the pool.  Already got that lined up for the winter.  My pool closed about July, and I haven't made enough effort to go elsewhere often.  It shows. 

Proof.  4/52 in AG (though the 30-34 AG destroyed us, I was 65/454 overall, not as cool sounding).
Bike: 2/52
Run: 3/52
Swim: 8/52.  Person with the 6th best time was 4 minutes in front of me on that leg.  4 minutes. 

4 minutes would have had me in 1st place for the AG.  Though I still would have been off the podium in the two 30s age groups.  I could have also gained 4 minutes either on run or bike compared to the #1 split in the age group.  But those are two and three times as long as the swim section.
« Last Edit: October 01, 2011, 07:16:08 PM by Quel »

ijen

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Re: End of Season Lessons and Musings
« Reply #3 on: October 01, 2011, 07:18:36 PM »
I am looking back over my logs and realized something cray cray.

My longest run pre-HIM was 6.4 miles (post half-marathon in March), and my longest ride 40 miles. The only brick I did was 12 miles/1.5 miles.

Yep, I can definitely see improvements if I ramp up... jeebus.

shovelhd

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Re: End of Season Lessons and Musings
« Reply #4 on: October 01, 2011, 07:46:16 PM »
Someone told you that long ago. I wonder who that was.

RUOkie

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Re: End of Season Lessons and Musings
« Reply #5 on: October 01, 2011, 08:11:15 PM »
Proof.  4/52 in AG (though the 30-34 AG destroyed us, I was 65/454 overall, not as cool sounding).
Bike: 2/52
Run: 3/52
Swim: 8/52.  Person with the 6th best time was 4 minutes in front of me on that leg.  4 minutes. 

4 minutes would have had me in 1st place for the AG.  Though I still would have been off the podium in the two 30s age groups.  I could have also gained 4 minutes either on run or bike compared to the #1 split in the age group.  But those are two and three times as long as the swim section.


I was reading the tri thread in the 33 and one of the pretty good triathletes was saying that the swim is still the least important.  The key is holding on to the lead group long enough to draft off of them.  I'm too slow to do that, but that might be a good goal. 

ijen

  • Guest
Re: End of Season Lessons and Musings
« Reply #6 on: October 01, 2011, 08:13:52 PM »
Someone told you that long ago. I wonder who that was.

I know, I know. Knee problems and best friend having leukemia weren't in the training plan though.

shovelhd

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Re: End of Season Lessons and Musings
« Reply #7 on: October 01, 2011, 10:15:55 PM »
Next year will be your year.

Quel

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Re: End of Season Lessons and Musings
« Reply #8 on: October 02, 2011, 10:04:08 AM »
Sounds right RU.  That is a goal for me. Front group is at 21 minutes though, so that's even further up than id realistically set a goal as:). My drafting and sighting needs some work too, it sucked.

 Swim is the shortest leg, but its also the one where you keep your gains forever since its mostly technique, not fitness.  So hopefully putting a focus on it for just one winter can pay off for many years to come.

I wish I had logs to check my workouts like that jen. Cool to look back and be honest with what you did vs what you think you did. I need to work on that. I always think the people with swim watches and running gps watches are nerdy, but maybe I need to go that way so stuff is logged like it is for the bike on strava.

Offline Herbie53

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Re: End of Season Lessons and Musings
« Reply #9 on: October 02, 2011, 10:15:42 AM »
I have gone from getting blown of the back of the back to getting blown off the back of the front.


It's been a good year.
Sadly this is bike racing and not everyone gets a pony.

ijen

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Re: End of Season Lessons and Musings
« Reply #10 on: October 02, 2011, 10:56:06 AM »
 :thumbsup: Herbie

shovelhd

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Re: End of Season Lessons and Musings
« Reply #11 on: October 02, 2011, 11:45:45 AM »
Herbie does tri's?

Quel

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Re: End of Season Lessons and Musings
« Reply #12 on: October 02, 2011, 12:14:09 PM »
No, he is just infiltrating this thread with his geeky road racing   :D

I rode with herbie once last year. It sounds like he`d drop my ass now.

Offline Herbie53

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Re: End of Season Lessons and Musings
« Reply #13 on: October 02, 2011, 12:30:13 PM »
wait,...... what, this is about tri's?


derp.
Sadly this is bike racing and not everyone gets a pony.

RUOkie

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Re: End of Season Lessons and Musings
« Reply #14 on: October 02, 2011, 04:12:19 PM »
wait,...... what, this is about tri's?


derp.
:facepalm:
I always miss what subforum I'm in too. Just ask datlas