Training Pace vs Tri Pace

For me a big part of it while have to do with what distance race you're doing. When I was training for my HIM last year I raced at the same pace I trained at. The longer the race the closer to race pace. For a sprint distance my swims training times are ~1:40 per 100yd, race pace is 1:30ish. Ride training pace is anywhere from 19-21mph but race pace is 22. Run paces range from 8:30-7:30 min/mile but race pace run would be ~6:50 min/mile (ideally faster).

You need to find your lactate threshold paces for s/b/r and threshold heart rate for b/r and then go off that. For an hour race, you will want to s/b/r approximately at that threshold. All of your training should then be done at certain percentages of that determined threshold depending on goals, experience, fitness, and how your body responds to that training.

I would stick with your effort for the 5 min 325 since you'll be needing to do a bike right after. sure you could be 30 seconds faster, but I bet you can pick up 30 seconds much easier on your bike and still enjoy the swim.

As for how much extra, you'd need to simply do some test bricks or race simulations and see how an all out 325 (which really isn't that far) affects your transition & bike, and if your HR settles down during the bike.

If this is a sprint as I'm guessing b/c the swim is so short, you'll probabaly be at or over threshold the entire time anyway. So...go for it!

Longer races are a much different story

If it's a sprint race just go as hard as you can until your eyes fill up with lactate and you feel like you are going to keel over. Once you are at that spot.....hold until the finish line, then you can collapse.

Yeah it's a sprint, 400yard swim, 10 mile bike, 3 mile run, and aiming for under 1 hour (but that ma be ambitious). It's just a local club tri.

So basically go off set off hard, stay at 100%, wait till after the line to die. I actually chuckled to myself with that advice!

Thanks guys!