Ok folks, here's the deal. I've talked my wife into doing a indoor sprint triathlon in the next 3 weeks (500yd swim, 10 mile bike, 3 mile run). Problem is, if she does it, so do I. So we're both signed up.
So…how should I attack the 500? I swim them in practice, but I sincerely feel that I'm a sprinter and not a middle distance person. I can go between :51-53 on 100yds free, but the best I've managed for a 500 is 6:35 (please stop laughing). How do you distance folks prepare mentally for this? Any advice on training? Also, keep in mind I should be able to finish the swim and still be able to ride a bike and run afterwards. Thanks.
:bouncing:
:lmao:
OK, now I am done.
Do not attack it. Go out s.l.o.w. If you can sprint a :53 then 1:08 has got to feel like you are totally loafing. Yet 1:08, 1:12, 1:12, 1:12, 1:10 puts you under 5:55, a PB by forty seconds.
PACE !! Do you remember the srory of the turttle & the hare?
If you swim that fast, then try a pace of 1:00 to 1:05 to have a good overall swim. Good luck:groovy:
oh my that's sad
you need to tighten up the difference between your
100 time and your 100 pace for the 500
right now you go :52 / 1:19
so there's a 27 second difference per 100
you are a drop dead sprinter
even I'm not that bad
shoot for 20 then 15
quit lifting weights
do more distance training
learn how to swim at your aerobic threshold
How do you distance folks prepare mentally for this?
it's what they are, they just get in and do it
a 500 is short, it's easy,
it's like jogging a mile
Any advice on training?
train more times a week, further each practice, with a coach, with a team
learn how to properly pace a 500
take it easy on the swim, so you can get out fairly fresh to ride and run
Also, keep in mind I should be able to finish the swim and still be able to ride a bike and run afterwards.
Ok folks, here's the deal. I've talked my wife into doing a indoor sprint triathlon in the next 3 weeks (500yd swim, 10 mile bike, 3 mile run). Problem is, if she does it, so do I. So we're both signed up.
So…how should I attack the 500? I swim them in practice, but I sincerely feel that I'm a sprinter and not a middle distance person. I can go between :51-53 on 100yds free, but the best I've managed for a 500 is 6:35 (please stop laughing). How do you distance folks prepare mentally for this? Any advice on training? Also, keep in mind I should be able to finish the swim and still be able to ride a bike and run afterwards. Thanks.
:bouncing:
6:30 is not that bad and with 10 miles bike and 3 mile run you will probably need to go a little slower (unless you can better pace yourself to not blow up). A sprint triathlon is a misnomer as it usually takes about an hour which is nowhere near a sprint.
You need to take it out controlled (first 100 should feel too easy). If it's a serpentine swim (up one side and back the other, then switch lanes and repeat 10 times) then you need to seed yourself up kind of high as triathletes are notorious for being lying sacks of crap about their swim times so they can seed themselves up higher and make everybody else try to pass. I assume it is done in heats as a 500 would require 10 lanes if it was serpentine. This would be better as you don't have to fight for position and go out harder than you want. If you can maintain body position, consider less kick--like 2 beat to conserve your legs. That is all I have. Good Luck.
6:30 is not that bad and with 10 miles bike and 3 mile run you will probably need to go a little slower (unless you can better pace yourself to not blow up). A sprint triathlon is a misnomer as it usually takes about an hour which is nowhere near a sprint.
You need to take it out controlled (first 100 should feel too easy). If it's a serpentine swim (up one side and back the other, then switch lanes and repeat 10 times) then you need to seed yourself up kind of high as triathletes are notorious for being lying sacks of crap about their swim times so they can seed themselves up higher and make everybody else try to pass. I assume it is done in heats as a 500 would require 10 lanes if it was serpentine. This would be better as you don't have to fight for position and go out harder than you want. If you can maintain body position, consider less kick--like 2 beat to conserve your legs. That is all I have. Good Luck.
Thanks for the input. The swim portion will be 2 people per lane, and they'll start people in waves, so I don't think I'll have to mess with "combat swimming". I'll be sure and do the 2 beat kick. When I've tried a "brick" I've noticed that my legs are pretty wobbly for the 1st part of the run. Thanks.
:groovy:
oh my that's sad
you need to tighten up the difference between your
100 time and your 100 pace for the 500
right now you go :52 / 1:19
so there's a 27 second difference per 100
you are a drop dead sprinter
even I'm not that bad
Ouch! Hold on while I get some ice for the burn. I thought the trash talk was on another thread :D
Alas, you're right, I've just never had the patience for anything longer than a 100. But, I'm also inclined to try new things so we're giving this a go. We've got a local USS coach so I'll see if I can get some pointers from him. Thanks for the response.
PACE !! Do you remember the srory of the turttle & the hare?
If you swim that fast, then try a pace of 1:00 to 1:05 to have a good overall swim. Good luck:groovy:
The only problem it is the first 500 of a 13 mile 500 yard race.
Andes right. You're a sprinter through and through.
The only way to get through the tightness (physically and mentally) is to break that swim up into 50's or 100's.
:51 for a 100...you should be able to go under 6 minutes without too much difficulty.
Staying relaxed is important.
Is it an open water 500 or a pool 500? It sounds like you are fast enough to swim in first place for the 500 without tiring. I have seen a lot of tri swimmers and very few can swim as fast as you do. If it is an open swim just get in and come in first with an easy swim. make your transitions to the bike and run sensibly.
If it is a pool swim don't kill your self and win your heat. 1:12 all the way makes it 6 min
