Year in Review
Paul's Triathlon Journey
588 sessions. 541 hours. One incredible year. ↑42 sessions vs 2024
Four years of progress at the same course
| Year | Swim | Bike | Run | Total | AG Place | CTL | Bike Power |
|---|---|---|---|---|---|---|---|
| 2022 | 28:45 | 2:26:00 152 bpm | 1:36:00 7:20/mi | 4:38:00 | #11 | 80 | 209w NP |
| 2023 | 33:00 +4:15 | 2:21:00 158 bpm | 1:28:00 6:46/mi | 4:33:00 | #5 | 89 | 224w NP |
| 2024 | 25:00 | 2:23:00 156 bpm | 1:28:00 6:46/mi | 4:24:00 | #6 | 77 | 226w NP |
| 2025 | 26:56 1:20/100m | 2:17:55 150 bpm | 1:27:39 6:47/mi | 4:20:00 | #3 | 103 | 239w NP |
How you divided your training time
What the data tells us about your season
CTL peaked at 105 in mid-May after Chattanooga, then maintained 95-103 through October race day. That's smart periodization — building to your B-race then holding fitness for your A-race.
Your highest bike eFTP ever at 290w. Race day normalized power of 239w shows you executed at ~82% of FTP — textbook pacing for a 70.3.
123 swim sessions totaling 160 miles. Race day swim pace of 1:20/100m shows excellent open water execution — only 15 sec slower than pool pace.
Running elevation hit 96K ft — that's 3.3x Mount Everest. Combined with 229K ft bike climbing, you were ready for any course profile.
70.3 NC bike: 234w @ 150 bpm. That's your lowest race-day HR yet despite higher power — aerobic efficiency is at its peak.
Two 70.3 races in 2025. Chattanooga: 3:41:30 (B+R only). NC: 4:20:00 official. Both showed consistent run pacing under 6:47/mi.
TSS distribution across the year
Opportunities based on your 2025 data
At 4:20:00, you're 20:00 from sub-4. With your current trajectory (18 min improvement over 4 years), 2026-2027 could be the year.
Your 2024 swim was 25:00, 2025 was 26:56. Conditions vary, but targeting consistent sub-26 opens up time savings.
With 290w FTP, racing at 240-245w NP (~84%) is achievable. That could drop your bike split to 2:12-2:14.