Triathlon Training Tips - From Bike to Run

by Mohit J. White Hat Link Building Services

You know if you have done a triathlon before that feeling when you move from the bike to the run, how heavy your legs and feet feel. It is actually one of the more uncomfortable sections of a triathlon race and is something a triathlon coach will include in their focus. It is understandable, whether you have spent 40 minutes on the bike in a sprint triathlon, or 6 hours from an Ironman triathlon, the legs are fatigued and the muscles you need to run have already been worked hard on the bike. It takes experience and training to overcome this and continue to perform well. Here is a look at what can help in training to overcome that feeling during the race.

Things to try to improve from bike to run

1) Adding in Brick workouts

A brick workout is one of the best ways to get your legs ready for that switch from cycle to run. This workout is when you pair two of the discipline workouts together. In this case, it would be doing a cycle session and then switching to a run training session straight after. Our bodies are capable of a great deal so once you train and get used to that feeling it will adapt and you will perform better. You do not have to do a long run, you are training that change from bike to run and even a small running distance still does that. You could also start the habit of running for just several minutes after a bike ride. When race day comes you will be glad you practiced this.

2) Understanding cadence

There is a lot of back and forth over cadence on a bike. Cadence is essentially the RPM. Some think that it is better to have a high cadence at 90 RPM or more, and some think it should be under 90 RPM. Some prefer the former because while bike times can be a little slower their legs feel better even after a climb, but with a lower RPM, they feel their legs burning more. They make up the slower ride time with a better run time. Your triathlon or cycle coach can help you with getting the best balance for you.

3) Undertake more resistance training

It is muscle fatigue that makes running after the ride so hard. If you include resistance training in your training plans you can delay the fatigue and your muscles learn to recover more quickly while you learn to use less energy. Consult your triathlon coach about how to include more resistance training.

4) Practice pacing

Even when you have practiced your transitioning from cycling to running, you will not have enough left to run far or fast if you overdo it on the bike. With a cycle coach, you can practice moving from cycling to running and learning how to pace yourself so you can complete both. Experiment on the bike to see where you can maintain a pace on the bike that still allows your body enough strength to do the run.