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1st Yr in Tri - Help me improve!

jpmarchewkajpmarchewka
in Races & Places 🏁⛺

This is my first year competing in triathlons.  I completed my first triathlon a week and a half ago (Olympic distance) and absolutely loved it.  I joined EN in February and have noticed tremendous improvement in my swim, bike, and run.  However, I am looking for additional advice on how I can improve and in due time be competitive.  I have a tri bike, power meter (Thanks Jeremy Behler), and took swimming lessons to help with my form.  Any other tips or advice to continue to help me improve?  Below are my current zones as  a background of where I am at fitness wise.

Bike Zones Run Zones
Z1:0 - 172 Z1/LRP:7:48
Z2:172 - 184 Z2/MP:6:37
Z3:196 - 208 Z3/HMP:6:20
Z4:233 - 245 Z4/TP:6:15
Z5:270 - 294 Z5/IP:5:50

Swim Pace is about 1:50-1:55 per 100 yards.   

Comments

  • rlh2000rlh2000
    Your swim jumps out at me as the big limiter. Especially if you are doing short course, swim matters a lot more. I'd say more lessons and maybe a masters team where others will be pushing you? Of course, this is coming from a non-competitive gal who doesn't see the pool nearly enough. Glad you are loving the sport- that is the most important thing!
  • jpmarchewkajpmarchewka

    Thanks Rachel.  The swim has been tough for me as I only could do about  50 yards at the start .  Just learned to swim freestyle last November.  Unfortunately, I live in a fairly small town that does not have any masters swimming.  Will definitely look into getting more lessons though.  Planning on doing IM Lou in October.  I know I can swim the distance now, just might be a little slower than most.  

  • Ed EovinoEd Eovino
    Congrats on your first race! You're definitely ahead of most by being here so soon. Do the work...work hard and read everything. Make sure you devour all the race plans and race reports... Those are golden for finding out what works and what doesn't.
  • ezellrhezellrh
    Jordan, there's no secret 'get fast sauce'. Best advice is the stay healthy, focus on making the workouts day after day, week after week, season after season, and learn how to execute well. Smart execution (mainly pacing well and nutrition) will put you ahead of half the field at most races. You are in the right place for all of the above. Keep at it.

    One top secret sauce tip image is to be vocal, active, and engaged with the IM Louisville crew and threads once that race leader starts posting (when Lou peeps load up their IM plans and get serious). I've heard the IM Lou race captain has done Lou a few times and may have some pointers about racing that course well.
  • jalesliejaleslie

    Just looking at your zones/paces, copied from your training plan, the first thing that sticks out to me is that you are already pretty dang fast for only doing this a year or less!  Your FTP is higher than mine and your run paces are wayyyy faster than mine.  I swim a few secs/100 faster than you, but you would catch me on the bike and leave me a lap down on the run.  The key in my opinion is to maximize what you have already by learning how to train and how to train to race (race rehearsal execution) and how to race the EN way.  I can and have beat many who are faster than me because they make tactical mistakes in training and racing.  

    If you follow the plan for your IM as written, do the rides at the prescribed paces (and DON'T overachieve) and long runs as prescribed, and then the RRs as written (no adjustments because you feel "good"...especially early in the race build), and then most importantly, race the EN way (4 keys, bike strategy of flattening out hills, staying steady and aero at YOUR goal race watts, start the run slower than you can possibly imagine), you will beat everyone you "should" beat and many more who are faster than you but don't know what they are doing.  So many mess up their nutrition because they don't have a plan or haven't practiced their plan to the letter in RR and therefore are sort of "winging it" on race day.  That will usually backfire.  

    If you were to look at my FTP, w/kg, run paces, etc., and compare to where I have finished in my last few HIM and only IM, the only conclusion you could draw is that I "outsmarted" many who are faster than me "on paper".  None of that is ME, but rather listening, reading, absorbing and practicing what is preached here in EN.  Work really does work.  Work really is speed entering the body.  And....race day is about execution...not fitness (within reason!).  

    As was mentioned, you just need to do the work now, trust the plan....it absolutely works.  

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