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Triathlon
Post Race Analysis Sheet
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By Coach Brendon
Instructions: Cut and paste this into your
word processor and fill in after your race, keep a copy on
file for the next time you do this race or a similar race.
If you are smart you will be able to use the information to
help improve your training (look at the weaknesses identified
in your race analysis). This is one of the tools I use to
help me work with athletes.
This particular analysis sheet is designed for drafting races
but can be easily adapted for other distances or other non
drafting triathlons. See our Ironman
Post Race Analysis Sheet for longer distance event
analysis.
Enjoy!
Race
Info
| Date: |
Time
of start: |
Weather: |
Pre-Race
Swim
| Water
Current |
|
| Wind
Strength |
None
/ Light / Mild / Strong |
| Wind
direction: |
N /
E / S / W |
| Tides
or Currents (describe) |
|
| Comments
on Swim |
|
| Start
Type: |
Wade
/ Dive / Run |
| Pre
Start Sequence? (describe) |
|
| Other
Swimmers of note |
|
| Wetsuit
|
Yes
/ No |
| Water
Temperature: |
|
| Position
at start |
|
| Was
the Swim Aggressive? |
Yes
/ No |
| How
did you handle the Agression |
Good |
Average |
Needs
Work |
| Reaction
to Gun and first 10 strokes |
Good |
Average |
Needs
Work |
| First
200m Performance |
Good |
Average |
Needs
Work |
| Rounding
the buoys (with others?) |
Good |
Average |
Needs
Work |
| Drafting |
Good |
Average |
Needs
Work |
| Navigation |
Good |
Average |
Needs
Work |
| Catching
waves |
Good |
Average |
Needs
Work |
| Racing
Breathing |
Good |
Average |
Needs
Work |
| Swim
Exit (describe) |
Good |
Average |
Needs
Work |
Bike
| Overall
rating of bike |
Good |
Average |
Needs
Work |
| Comments
on the Bike (inc course) |
|
| Points
of Note on the course Points of Note on the course |
|
| Wind?
(circle) |
None
|
little |
Some |
Strong |
| Wind
behaviour |
Head
wind |
Lots
of cross wind |
Lots
of Tail wind |
Gusts |
| Road
Surface |
Smooth |
Rough |
Potholes |
Wet |
| Splits?
(i.e. lap 1, lap 2) |
|
| HR
(if you have used a recordable HRM enter average for each
split here) |
|
| Cadence
(if you have a bike computer with cadence) |
|
| Drinking
% of Bottle and when |
|
| Cadence
Average: |
|
| Time
Behind Leader: |
|
| Bunch
riding |
Good |
Average |
Needs
Work |
| Taking
Turns |
Good |
Average |
Needs
Work |
| Sitting
on Wheels |
Good |
Average |
Needs
Work |
| Cornering |
Good |
Average |
Needs
Work |
| Race
Pace |
Comfortable |
Hard |
Too
Hard |
| Surges
by Others? |
Good |
Average |
Needs
Work |
| Gear
changes |
Good |
Average |
Needs
Work |
| Hills |
Good |
Average |
Needs
Work |
| What
tactics did you use? |
|
| Bunch
Effort |
Negative
/ Positive |
| Drinking:
Amount? |
Enough |
Not
Enough |
| Pack
Size |
1 |
2 |
5 |
9+ |
| Position
in bunch |
NA |
Front |
Middle |
Back
of Pack |
| Position
into T2 |
Front
3rd |
Middle
3rd |
Back
3rd |
| What
would you do differently |
|
| What
changes do you think you should make to your programme? |
|
Run
| Overall
rating of the run |
Good |
Average |
Needs
Work |
| Comments
on the Run (include course description) |
|
| Drink
Stations and amount |
|
| Splits |
|
| Heart
Rate |
|
| Cadence |
|
| Running
the shortest course? |
Good |
Average |
Needs
Work |
| Surges
by others? |
Good |
Average |
Needs
Work |
| Surges
|
Good |
Average |
Needs
Work |
| Keeping
Cool |
|
| Blisters |
Yes
/ No |
| What
would you do differently |
|
| What
changes do you think you should make to your programme? |
|
Post Race
| Did
you make good decisions during the race? (describe) |
|
| What
limited your ability to go faster? |
|
| Level
of Effort? 1-10 |
Mental |
Physical |
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