 The best way to analyse your triathlon race result is to break it into clear components so you can see both your strengths and areas for improvement.
Here’s a structured approach: 1. Split analysis (Swim, Bike, Run, Transitions)
2. Transition times (T1 and T2) See how efficient you were compared to others—many athletes overlook how much time can be gained or lost here. 3. Relative position Track how your position changed from swim → bike → run → finish. Did you move up or drop back? This can help guide where to focus training. 4. Execution vs. plan Did you stick to your pacing, nutrition, and hydration strategies? Where did you deviate and why? 5. Environmental factors Note how weather, course terrain, and conditions affected your performance. Sometimes slower times are relative to tougher conditions. 6. Comparison to past races If you have data from previous races, compare splits, total time, and perceived effort to gauge progress. 7. Subjective analysis Reflect on how you felt physically and mentally during each leg. Fatigue, cramping, and mindset are just as important as numbers. 8. Use data tools (optional but powerful) Upload your race to platforms like TrainingPeaks, Strava, or Garmin Connect. Power, heart rate, cadence, and pace metrics can reveal pacing or fitness insights you might miss.
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I found this really good article about how to handle yourself during a mid-race catastrophe, while not ideal I've always been a planner and often will have multiple back up plans or goals (for good or bad) in my head for races. A prime example was during my first marathon.
I had an A, B and C goal just in case. This worked out well as when my A goal came unstuck I had a fall back position which I knew I could lean into and rely on. Luckily that confidence brought my wobble back from the brink into the straight and narrow and I was able to come back and claw my way back to my A goal. Read on if you want to learn some more about strategies you can employ in your races... |
AuthorSimon Brooker is an accredited Multisport and Running Coach based in Brisbane, Australia Archives
May 2025
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