Triathlon at Retirement

What works for best performance in a long run or bike ride? Start hard and push it as far as you can, or start in a more comfortable speed and increase at the end? It's the latter, when your mile (or km) times are getting faster as you go (negative splits), you are more likely to reach your best time. This is well known, and I have also tested it for myself on the treadmill.  To the left is an example of negative splits on a recent training run. Starting too hard is always a mistake, you cannot will yourself to keep it up to the end, your body is actually  unable  to respond. I am not going into the physiology of why, but I have enough experience to say that a too ambitious opening will fail to make a good time and it's not a lack of willpower. When I did my half ironman earlier in the year, I was just focused on completing the course, not to reach a specific time or place. I managed the energy well, holding an even pace, and the final run ended up as my best performance for th

The year went more or less as planned. The highpoint was probably that I completed a half Ironman in April on a decent time without incident. In May, I qualified for the World Championships in Bermuda, but it got cancelled in the last minute due to Covid. US Nationals in Milwaukee in August went ok, but not great, I was too slow on the bike. Did a better race on the draft legal championship in Tempe and ended up in 4th place. I had fun on several local competitions, so overall, I am happy with the year. I think my swimming has improved a little but not as much as I had hoped for. My technique is better but my upper body is just too weak. The running is holding more or less steady, biking is difficult to assess, but approximately the same as last year. I am more or less as fast as 2020, despite being a year older, so actually, I am getting a little better. Year 2022, I am 64 in January so I am the oldest in my age group. There is a little loss of ability every year, so my expectations f