How to you measure your progess ?

I have been doing tri's for one year.  Lake Logan International on August 1st was my first race ever and I competed in it again this year.  I also am doing beach2battleship HIM this year again (did it last year as well).  I believe that it's a good way to gauge your gains from year to year.  In terms of seeing how well you are progressing over a few months, I would probably say you may find that easier by analyzing training and not comparing race A to race B.

Edited by tkelsay 2009-08-09 7:05 PM

I look at min/100 on the swim, mph on the bike and min/mi on the run.  I have to mentally account for course differences but that givew me a rough gauge of hopefully improvement.

Next I look at my overall and age group rank in each of the areas and hopefully show improvement in that area as well.

Last would be same race year over year, but I won't have a chance for that one until next year since this was my first year back after a 22 year absence.

"How do you measure yourself against other golfer?"
"By height."
Sorry, had to get some caddyshack in there!
Seriously, I am lucky that there are a few triathlon series here in the Miami, Ft. Lauderdale area.
I can compare same race.
However, I usually use the average speeds from my races, figuring that at least here, the relative elevation is about the same.

Funny, I was thinking the same thing today as I competed in my 3rd tri.  I decided rank was a good tool as everyone is doing the same course but even that can be skewed if there are a lot of 1st timers vs a lot of elites. Pace is sometimes off as I don't know if things are always measured correctly.  Year to year as someone mentioned is ideal but takes some waiting

I think that measuring progress based upon a race is not the best tool... you tend to push differently in a race, inspired by competition (so it depends on who's showing up that day to that race), weather (some people just function much better under certain conditions, or much worse for that matter), etc.

I would use a training ride as a gauge instead. Pace for the run and power for the bike. No clue for the swim (I float like granite, hence I stick to duathlons)

1.  I try to use general trends to compare, not specific events.
        I find it is more effective to find general trends more than specific "course records" because so much influences the specific event like nutrition, weather, stress, etc.

2.  Same event, repeatedly (both in training and for races).
        I try to repeat the same course for training runs and check compare my HR/speed over time.  I do TT's on the same course throughout the year to find trends.  I do some of the same Tri's year after year to see how my performance compares on the same course.

3.  Look in the mirror, measure my weight/fat/BMI.
        I find that looking at my self in the mirror and measureing my body weight, %body fat, BMI all help to make sure I am on track for where I want to be and to help me stabalize where I want to be for specific events or seasons.
4.  See how long it has been since I was not feeling well. 
        Monitoring how my body feels, when I was last "sick", what my flexibility is like all help me to understand how my training is affecting me and if anything is untoward I can usually find some issues with my training or nutrition that need to be addressed.

Michael

Time Trials in work outs.  Same swim/ride/run.  Compare it to the last time you did it...

I measure my progress by how I perform in races and that has been very frustrating as stuff just keeps happening. I train to race with the race being my final exam. I study a lot and enjoy my homework but it is the test where I see my grade relative to other athletes. Some would disagree with this viewpoint but it is how I look at it.

It has been frustrating this year because I just cannot put it all together. I have had great races up to the run and than paced the run poorly. I had one race where I had an awful swim because my new wetsuit was too tight and the water was very rough. I had another race where I had a leg cramp in T2 and than had to stop a quarter mile from the finish line to puke my guts out. I've done a lot of things right in each race but have had a thing or two that have kept me from achieving the grade I thought I'd earned.

I feel if I start qualifying (making up excuses) each race than I am not being fair to myself. All this stuff that happens IS part of racing and should be considered. I do learn from each race and go into the next with a plan or stategy that addresses my earlier mistakes.

IMO, that is a very good question as "progress" is not as easy to montior as one would think.

IMO, comparing the same race from one year to the next is good as long as both are of the same importance (Eg. A vs. A prep), you take weather (and many other variables) into consideration, and your progress is large enough to be obviously signficant. But the problem with that is there is a year of training in between. I think USAT rating is a good measure of progress but again, a whole year between ratings. IMO, training is a big investment and basing a results comparision on few data points can skew reality.

I want to monitor my progress as often as what provides reasonable information so that I know if my training investment is effective. Since races are measured by how long it takes to go from point A to B (and because I prefer simplicity), I measure in times instead of HR/power (not that there's anything wrong with those). I keep a detailed set of personal time trials for all three sports.

For example, in cycling (which has the most variables involved),

I'm currently working on five regular routes: a 20 miler w/1200' climbing, 30m/2000'c, 45m/3600'c, 56m/2700'c, 60m/4800'c. I do not limit myself to just getting faster on say one 40k test course. I want to set regular PRs at all distances that I'm capable of riding strongly. Maintaing pace for 20m is a very different ability than doing it for 60m.

Next summer with improved fitness from my winter training plan, I'll add a 75-80 miler and I'll start working 3-4 day sequences (Eg. PR on the total of 80m,60m,45m,20m).

I have a mechanical method for selecting my effort on most rides based on how the ride is going up to split points. Before each ride I rate my perceived fatigue in the cycle. I keep very detailed results records and I use very specific rules (EG. I only stop my watch after I unclip and my foot touches the ground and I restart my watch immediately upon my clip-in). Because cycling is most important to me, I always do it before other workouts to eliminate any effect from exercise that preceeded my cycling effort. Lastly, I know exactly what types of winds are optimal/detremental to each route.

By using all these inputs: course, effort, fatigue, wind, and timing results, I can rate my cycling session accurately and therefore I have a good idea if I'm making progress or not in my development as a bike rider.

I used this type of tracking method when I was younger and got very fast on a bike. And, it's working well so far now that I'm older too. On Sunday my HIM 56.1 split was 2:20:12 (24.0 mph) even though my computer wasn't working so I had zero speed feedback and rode a comfortable effort on pure RPE. The course was perfectly accurate, had 2,700' climbing, and I was 33/1134 against tough competition in Boulder, CO including 10 pros and one crazy fast BTer (DickDime) who all beat my bike split. (I made up for it with a terrible swim though...)

I measure my progress during training more than races.  So many things can effect my progress in races I find it harder to measure.

However, during training I find it easier to measure progress by doing repeats based on time and based on distance. 

For instance, I like to swim for about 20 to 25 minutes.  I measure my progress based on how far I swam and at what average speed per hundred yards, as compared to last month.

My bike training route is a short but hilly 16 mile loop.  I try to ride this loop as fast as possible while keeping my breathing under control.  I measure my progress by comparing last months total time vs my current time in addition to monitoring my average miles per hour.

Running, (which I do almost zero training) is the same as biking.  I run a regular route and base my progress on total time.  I do mix up my running speed somewhat though.  If I have some knee soreness from the previous day, I try to run around the 9 to 9:30 minute per mile pace.  If my knees feel good, I try to run 7:55 or just under 8 minute miles.

It is not very scientific but is works OK for me.

By my body fat %.

I'm a clyde searching for my six pack....belly, not beer!

And I'll probably continue to do the sprint that is 2 miles from my house.  (the bike route actually goes around my house).

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