I’m terrible in the water- I’m confident in the open water and smooth/steady, just slow. Put in a ton of work in the pool and it helped at shorter distance races, but I still had big gaps coming out of the water. I have a bunch of 3rds but no overall wins yet.
Swim- I’m usually around 30 for an olympic/35’ for a half, even with a wetsuit and my pool times suggesting I should be better. For some sprints, I’ve gone full gas and held onto the front chase pack for a 5-10’ swims. In a lot of halves, I’m coming out 40-50th percentile with a lot of work to do. Usually end up top 3-5 at local races pending competition, and top 3-10 at IMs.
Bike- Traditionally my strongest leg, but I’ve lost a lot of my bike strength focusing on run improvements. I’ve been a similar speed for the last few years, I just push 20W less to get there between position and equipment gains. Usually ride high 2:00s depending on the course, low 2:10s for something with more elevation.
Best ride was at AC 70.3 this year, rode 2:10 on a 57.5 mile course even when getting pelted with sideways rain and wind for the last 10 miles. NP was only 253 for that. Last year I went 4:53 moving time at Chattanooga (had a 4’ delay for my saddle coming loose and needing to find an allen key to tighten that down), still 3rd overall pushing just under 240NP (also got pelted by sideways rain and wind). Have a number of fastest bike splits at smaller races.
Run- I love to do running races so I’ve been focusing on that this year, just PRed a 2:47 in NYC (I sent it and went through the first half in 1:20 feeling awesome, then legs shredded themselves going into the Bronx). Not fast at the shorter distances in open running races but I can run off the bike well. Actually took home a few fastest run splits in Olympics this year, matched my 10k PR running myself from 5th to 3rd in 37’ this year. I’m very sensitive to humidity though with an insane sweat rate, so conditions have a huge impact on my run.
Problem I’ve been running into is losing too much ground in the swim, and I’m missing the bike firepower to fully bridge up and coupling that with my improved run. My big goal for next year is top 3 amateur at Lake Placid (might have an outside shot at Chatt 70.3, but I don’t think I run well enough in a 70.3 for that). I know Kona is gonna be a death march for me between a ocean/non-wetuit swim and the god-awful humidity on the run, so I’m not focusing much on that. Beleive me, I’m going to keep working at my swim, but at least in the amateur ranks, my bigger gains will come from bike-run. A couple mins in the water is much less than I’d say 10’ on the table from upping my bike fitness to hold 270-280, adding a couple more equipment gains, then running 1:20 pace in a 70.3 and close to 3:00 in a full.