Personal Best

Improving Your Personal Best (Pb) - For Triathletes And Triathlons

Focusing on a specific distance and not getting pulled into longer ones is a better mind set for some people. They like the sprint or Olympic distance, even the Super-Sprint distance, and want to get faster at their chosen distance and improve their Personal Best (PB).

Critical analysis

This is a stark look at how fast you did your triathlon and how much better you can realistically improve. It's not patting yourself on the back or being a day dreamer; this is logically breaking down how you performed and where it can get better. Extend this analysis to your training diary as well. Did you really do as much as you could have done or could you be more dedicated or better at time management? You cannot just try harder; you also will have to prepare even better if you want to improve your PB.

Seeking out one per cent On a one-hour event, just improving by one per cent means you are 36 seconds faster. It may not seem like a lot but, with three sports, transitions and a lot of equipment to factor in, one per cent in five areas makes a significant difference. The hard work is making these theoretical one per cent changes happen. Never assume you are faster than what you have done. Being a hypothetical athlete who 'could have gone faster' will not do you any favors.

SWOT By looking honestly at your strengths, weaknesses, opportunities and threats (SWOT) to performing better, you can find ways to help make you the faster triathlete you want to be. This does not mean you can always buy performance; the biggest gains come from the training, not the equipment. Perhaps you could ask another triathlete to also rate your SWOT, and between you, can identify some clear areas where you can improve.

Time trial testing Once you have moved from completing to competing, you can use your training sessions to improve your fitness and test if you are getting faster. By setting up time trials in each sport once a month, you can assess if your training and equipment are leading to improved speed. Examples are swim 400-750m, bike 8-10 miles and run 3-5k. Expect to see your speed improving through February until the peak season.

Did you know Those athletes who spend a year training, using good nutrition practices and investing in equipment typically see a three to eight per cent payback in improved speed. There are no guarantees, but logical planning and focused commitment should give you similar improvements.

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