I don’t remember what video I watched of yours before, but I recognize your voice from it. Glad to be back because I just signed up for an Olympic distance to get practice racing a bit before my 70.3. Thank you for the tips!
Im hoping to do the olympic distance this September. Did first sprint 4weeks ago in 1hr26. Started triathlon beacyse I have a spinal injury and got to over 24stone and just decided to not let the pain control my life. Started walking when covid19 started and now I'm 16stone. Ultimate goal is to do a 70.3 next year and earn the ½m dot tattoo.
That was really insightful, thanks for sharing! I imagine you had a really good base, because 44Km at 30Km/h average and 9Km at 5:15/Km pace doesn't seem like "beginner" territory. :)
Hey MG! I think I ran a 5:30 pace? Yes the bike speed is ok I guess but remember it was draft legal, so there where some pretty big packs of guys and you could use drafting to go faster, working together and taking turns. For the running I kind of have a “go all day pace” of 5:30 so in any situation even if I am smashed I usually kind of manage to maintain it
Planning to do oly distances next year supporting locally organized triathlon events by local government. it is cheap and patriotic at the same time having a vacation. How about strength training?
Hey Elvys, I now do 2x per week core work (planks, single legged planks, v crunches), pushups, and kettlebell rows, shoulder press, and squats with alight weight (25% bodyweight) : )) Have fun!
@@PatrickDelorenzi actually i recently done my 70.3 and the rest of the year is my off season. Got GI distress on the run and it really affected my performance.
Seriously a 5:30 per KM is not a beginner pace far from it. I stopped watching at that point as it is clear your idea of a beginner and everyone else's is very different.
I was a beginner at that point, it’s not like I’m making stuff up - running pace is super relative and unique to every single person, I know people who’s regular slow running pace is 4:50 x k, and also for swimming it’s the same thing; someone’s baseline is 2:00 x km, others is 1:40 depending on the person. My 5:30 pace to you might be 6:30, the number is not important and relative to each unique individual
@Razor Talon, I TOTALLY agree with you! Glad someone said it before I did. NOT a beginner at all! So, it’s really difficult for me to even take him seriously
Guys it is a standard time for many beginners; running baseline pace and times are personal and vary widely across the board. I have a friend who literally has never run a km in his life, went out for a 5k and ended up with 18:55 the other day 😂 Here are some standard times runninglevel.com/running-times/10k-times
Hi, for my age group it is the exact average finish time - you can check here (25-29 age group). It’s like exactly the same time www.mymottiv.com/blog/average-triathlon-finish-times
I’m so glad I found your channel, so much great information and incredibly inspiring! I can relate to many of your initial struggles. I will be attempting my first triathlon soon, which will be Olympic distance. Thank you for posting and keep up the great work!!
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I've taken part on 3 sprint distance tri. Now I am training for speed and to compete as 'taking part' and second place is the first loser. So, I've worked out what speed I need to achieve and sustain first (looked up past races results)...... then grow the distance gradually at that pace. But you have to shoot for a bit faster as on the day many things will come up that will prevent you from doing the speeds you need to keep. I don't train km after km, after km. Only the distance I need to complete. I 100% recommend the 20/80 approach. During a training week only 20% of the time are at flat out until your eyes bleed and bits of lungs and heart come out of your mouth, the other 80% lower zone 2 and lots of strength training to rebuild the muscle you have just burnt during the 20% sessions. Keep HR low during strength training as pumping iron is NOT cardio. Still do lots of reps, just take rests in-between.
"flat out until your eyes bleed and bits of lungs and heart come out of your mouth" is the best definition of high intensity i've heard to date 😄 Have a great day and thank you for the comment!
@@PatrickDelorenzi My pleasure. One thing I should mention if you decide to do HIITs, not so serious on the bike, but very for the runs/sprints. DO look after those b@:#ard hamstrings. Back hypertextensions and Norwegian hamstring curls. From the vertical all the way down through 90 degrees then back up or as far as you can go initially. Hamstrings are a right pain when they don't keep up with you
Fucking rad man🙏🤘 Lotta money to throw down which unfortunately I won’t have before my first Olympic Tri… so I’ll be making some of the same mistakes you did😬🤣😂
Really enjoying watching your journey through endurance. I've watched a few of your presentations and they are well put together. Thank you for taking the time to share your experience which I will take much from as I start my late in life endurance journey!
Hi patrick. I've a question please. So, I've a olympic distance triathlon June 1st. So, 3 weeks. The issue is, my 1500m in the pool is constantly around 48- 50 mins. The cutoff is 55 mins on the day. I'm doing the distance constantly under the time limit, while taking loads of breaks (to catch my breath) I'm not swim fit. I'm still worried about the open water swim (it's a river) even tho I'm getting under the cutoff time by 5 mins in thr pool and taking an many breaks. A part of me is confident, the other is telling me I won't make the cutoff. The first side of me is I'm telling myself I'll go a bit faster on the day of fear of not making the cutoff time, due to adrenaline Any advice?? Getting nervous for it now! Thanks for any help/advice you could give
@na-dk9vm you will have no problem then, the wetsuits added buoyancy will allow you to swim faster 100%. If you need a break from freestyle, just swim a bit of backstroke or (being careful to not kick anyone behind you) some breastroke and you will be fine!
@@PatrickDelorenzi that's what I was thinking- since I can already to the 1500m under the time WHILE taking breaks... i think its just nerves because this is an actual race and I dont want a DNF. I'm hoping adrenaline will push me on the day also
Haha, you seem to have chosen the right path: olympic, half, then full.... Going gradual surely is the best way to go! I did everything in one go : my first full IM was also my ever triathlon (and marathon). Crazy, now that I think about it.
@@PatrickDelorenzi ottimo 🤣 da allora solo Long distance🤣 non sei portato per le Sparate..come Me ..però purtroppo sono le gare che vanno per la maggiore..in quanto fai di media a nuoto un 1500?2’ /1’50”?
