General Discussion Triathlon Talk » need to speed up. ? Rss Feed  
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2009-08-25 9:33 AM

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Subject: need to speed up. ?
I raced in my first tri on Sunday. I did okay for my first time. I raced the sprint and I finished 156th out of 414. My time was 1:21. My transitions were really good I felt for my first race. I came in 9th in T1 and 20th in T2. So I had a great time and Im really hooked now!

Training-
Since I started from scratch at the beginning of the year on the swim and the bike, I was suprised that I did pretty well in both those events and a little suprised that the run really slowed me down. Cramps got me! My training pryor to the race mainly consisted of overall distance and endurance training with no emphasis on speed. So for next year I want to be faster! I plan on some interval training. I did pretty good on the bike on the hills but I want to do some hill intervals to along with some sprints.  I would love to hear what anyone has that would help steer my in the right direction to improve my speed.    Thanks!  


2009-08-25 9:37 AM
in reply to: #2368904

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Subject: RE: need to speed up. ?
highfyre - 2009-08-25 8:33 AM
I would love to hear what anyone has that would help steer my in the right direction to improve my speed.    Thanks!  


Log your workouts. IMO, it's impossible to have a well designed training strategy unless you know exactly what you're actually doing in training. If you log them privately, that's perfectly fine but then you shouldn't expect much in terms of good advice from others.
2009-08-25 9:58 AM
in reply to: #2368904

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Subject: RE: need to speed up. ?
Yeah, logging your workouts is important- if you want feedback. It's hard to give advice not knowing how you trained before and what you need to change up.

What I have learned over the years... is that the more distance I do... the better I do at sprints.

My bike rides are in the 30-75 mile range. If I can do a fast pace for a 30 mile ride, a 12-15 mile bike is easy... at a fast pace.

My runs are in the 3-8 (eventually 13) mile range. If I can run a quick 6 miles, 3 miles is nothing.

Given, I am training for a Half Ironman in October... but this year is the year where I have seen the most improvement, and I think it's because of 1) I have been training for 5 years... 2) I have a lot of endurance due to training for 5 years and training for everything from sprints to an Ironman.

Anyways... the key is logging your workouts and wrapping your mind around the idea that training for a sprint to get faster doesn't mean that you only do 5K runs... or that you only need to do 20 mile bike rides... or that you only need to swim 1,000 yards in workouts. I think a lot of people think to get faster at sprints, they only need to do short workouts... when I think really isn't the case.

Then again, I'm not a coach!


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General Discussion Triathlon Talk » need to speed up. ? Rss Feed