cloy wrote:
I've been consistently cruising around 1:35/100m in the pool. I was anticipating my recent half-iron distance swim to be around that pace (non-wetsuit). However, what I did was very, very far away from that. I swam a 1:45 pace.
Times:
OWS without wetsuit - 36:33 (this year) - 1:54/100m
OWS with wetsuit - 30:22 (last year) - 1:35/100m
Pool training pace without a wetsuit - 1:35/100m
Pool
with a wetsuit - 1:27/100m. (1200m TT with wetsuit in 17:24 at similar RPE as 70.3 swim pace).
What gives? I'm as fast as I am in the pool as I am in open water with a wetsuit. Without a wetsuit in the OW, I flounder. I'm thinking it's my sighting, and my feet dropping quite a bit.
How much slower usually can I expect to be in open water? I've been racing for 7 years and I consistently suck in open water. Thoughts? Tips?
Let me give you some of my times:
2019:
August 1.5 km triathlon swim segment (flat open water with significant drafting, buoy course): 0:30:47
September pool 1500 LCM time: 0:31:03
Then I start to made significant improvement as the temperature went down and I got 1-1 coaching by a TI coach.
October pool interval: 2'10" returning on average 1'48" for 10 x 100 LCM
November 3.62 km OWS race time: 1:20:55 (natural island circumnavigation course with drafting but not completely flat - need to cater for extra distance around the island - and the number of people compared to the course length (one 3.62 km loop) is not high so there weren't many drafting opportunities)
December pool 1500 LCM time: 0:28:54
2020:
October pool interval: 2'10" returning on average 1'47" for 10 x 100 LCM
November 2.67 km OWS race time: 0:57:39 (permanent buoy course, NO drafting) - this is exact as measured from Google Maps satellite image
In 2019, I tried a 1500 T/T in SCM and LCM a few weeks apart and got about 5 L% difference. That means I expect from LCM to OW will be 5 L% difference. Get in some imperfect sighting and a little chops, it can easily become 10% difference. With good drafting we can get 10 L% of free speed so they cancel out. Also, pool training pace (i.e. interval pace) will also be a few L% faster than 1.5 km continuous pace as well, so if you take the most extreme case (you didn't mention if your pool is SC or LC), going from SCM pool training pace of 1'35", first add 5 L% to the continuous pace, then another 10 L% to OW due to the lack of wall, then add another 5% due to imperfect sighting or chops, that will become 1'56" / 100 m in open water, 20 L% added from your pool training pace. This confirms your given times.