the swim took me 38 minutes. ive never really swam outside of a pool growing up. i would swap from sloppy freestyle to breast stroke. i feel like i could save 5-6 minutes back there if learned how to swim properly.

3:25 bike for the bike. im going to get some aero bars and ride A LOT more w/ some brick training. im a bigger guy and very quad dominant and they just are not conditioned to be used like that. i averaged 16.5 mph over the 56 miles and feel like i could gain 25 minutes there and get right at 3 hrs.

2:11 on the run. i just hit a wall at mile 8 plain and simple. was fighting cramps when i got off the bike and just tried to push through it. finished the last 3 miles around 5 mph and it was miserable. i think brick training would help a lot here as well. id like to finish that around 2:00.

so i def want to be under 6 hrs. my transitions times were shite after the swim. 8 minutes i think. but it was a pretty good hike back up and being my first one i def learned where i can be quicker and simplify my transition set up.

im going to start running a lot more. trail and road races. i feel like if i have a race i will be more diligent in working towards that. i used to hate running w/ a passion up until a couple of months ago. now i find some peace and relief in it. did a lot of soul searching in the last 5 miles of this race. haha. as bad as it sucked it make me love it that much more.

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Posted by kritra

Lafayette

Member since May 2008

231 posts

Posted on 9/26/18 at 8:27 am to PerceivedReality

Well, that is a relief. Someone that actually wants to train to get faster instead of buying all the latest gadgets thinking it will get them faster. A few things if it's ok:

quote:
i feel like i could save 5-6 minutes back there if learned how to swim properly

If you don't have the time, money, nor inclination to hire a coach check out "Total Immersion" by Terry Laughlin. It is a series of drills designed to get you into a proper body position in the water. Get that down then you can start to work on speed.

quote:
im going to get some aero bars and ride A LOT more w/ some brick training

If you are on a road bike be careful with clipping on some aerobars without a forward seat post. It may hinder your position more than it helps. A nice easy :20 run after a long bike is ok every once in a while. Too much of that will likely lead to injury. At your size you need to run easy, more often. Like six days a week of running. When you have time go on over to slowtwitch.com and search "BarryP running program".

Just my two cents. I've been at this a long time and I hate to see people jump in to the long distance game too soon and get injured/burned out.

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