In the experience of competing in triathlons, you never know how you’re going to do until race day. However, you may be able to get a better idea of ​​pacing by doing certain fitness tests throughout the training year. You should be able to pinpoint a series of tests so you can see the progression throughout the season. I’ve found that these test sessions also help me stay motivated between races.

The first thing you want to do is get a baseline for your in-season tests. At the start of each season, you will need to collect a number of data points for each discipline.

In swimming, you’ll want to go to a local pool that has a 25- or 50-yard pool or more. These exact measurements will allow you to set the same conditions for testing later. It will then run a series of tests. Typically, you want to test your short burst speed, your long distance speed, and your stamina level. You will need to record the distance, speed and general feel of each of the distances. For example, after a 5-minute warm-up in the pool that might consist of 50 yards of moderate swimming, 75 yards of individual combination (25 yards for each breaststroke, backstroke, and butterfly), and then ending with a 50-yard run. yards. Settle in after your warmup but within a minute of finishing. Then proceed with a 100-yard swim as fast as you can. This will need to be registered for later use. After a 2-minute cool-down, swim a 400-yard distance at a moderate pace that matches your pace for a long-distance run. Record the time for this particular distance. Rest for 2 minutes. After the 2-minute rest, he proceeds to swim 800 yards to measure endurance. Record the time of this swim. Once you have finished these swims, calculate the time for each distance and record it in your training log. Also, include a rate of perceived exertion (RPE) for each distance based on how you felt during the particular distance. You will return to this same event every quarter of the racing season.

At runtime, you’ll want to do similar tests that can be reproduced. The difficulty of running is trying to reproduce the weather for a particular event. Whether it is hotter or colder, more humid or less, whether it rains or not, all affect the performance of a particular test. Try to pick a day that is comfortable for the time of year, and be sure to record the weather in your training log. Another way to test is on an indoor treadmill to replicate the same conditions, but if you’re like me this seems pretty boring. You will need to select a course that you can replay later. Travel between 4 and 7 miles. This will test your stamina and speed. After a 15-minute jog warm-up combined with a few short sprints, start your test at a pace that you can maintain for the entire duration but is higher than your training pace. You will want to be tired at the end. You’ll want to use a heart rate monitor to record this crucial data for later comparison. Come back to this quiz quarterly to see your progress. Don’t forget to write down your RPE for the test so you can note any variances in this later.

The bicycle test is also similar to the others. You can do this test outside or inside, but try to coordinate the test conditions so that they are similar each time. This particular example comes from the book Time Crunched Triathlete. You’ll do a 10-minute warm-up on the bike to loosen up your legs and make sure you’re prepared for the effort. You will then go all out on the bike for 8 minutes and record your speed, average speed, distance, heart rate, and RPE. Take an easy 10-minute bike ride back to the start of the test and repeat with a second 8-minute effort. Record all the data you recorded earlier. If you have a power meter, you’ll want to log power data as well. Repeat this test quarterly to see your progress.

The second thing you want to do is compare the data in these tests. Make sure you move on. You may only notice a difference of a second or two, but you may notice a big difference in your heart rate or RPE. This is the growth in your ability to acquire more and more resistance in your body.

The third thing you want to do is set the dates for your new tests based on the date of the first test. Many times these re-tests will surprise you and you will forget about them. Set the dates and then incorporate them into your training plan. You certainly don’t want to do a fitness test the day before a race.

Using these various testing methods will help you see growth and capability in your triathlon skills.