I'm coming up on 1 year since I started triathlons. In my year I've done an Olympic Tri (2:59), two HIM's (5:46 & 5:57), two marathons (3:38 & 3:48), one half-marathon (1:35) and I just finished Ironman Texas in 13:33.
I want to get faster but I have to address the following issues and wanted the Trifuel community's advice.
Issue 1: On all my triathlons, I've had poor runs. As you can tell, I'm a decent runner when that's all I do but after swimming and biking, not so much. I can't figure out whether it's due to going too hard on the bike (averaging between 18.5 and 19.5 mph) or poor nutrition (cramping and bloating on the run).
Issue 2: Swimming has been hard to improve upon. My first HIM swim time was 40 minutes (w/ wetsuit) and I've pretty much stayed there. My IM swim time was 1:29 but I was wearing a speedsuit not a wetsuit. I want to get faster but really don't know what to do. I've look at some stuff online and I seem to be able to go fast for about 400m but don't know how to take that to a race with all the contact of an OWS.
Any insights from you seasoned pros out there would be appreciated. I realized this is kind of a broad question, but I'm trying to set some new goals and pick another race or two this season and just really don't want to suffer through another terrible run at the end of a HIM. I also realize I need to experiment a lot more with nutrition, especially in the heat, but what would you guys recommend? When I do my long runs, I never have cramping issues, even at 2pm in the heat. Should I bike 30 minutes before every long run?
Thanks in advance.