Workout Running

Workout Running

Legs like tree trunks and feet like bricks in your shoes. If you've already done a triathlon, you know that feeling. One of the most difficult comfortable throughout the triathlon is the sensation of running immediately after the game bike racing. Whether calves, quadriceps, hamstrings, or buttocks. . . injury.

This pain should not be a surprise. We spend between 40 minutes to a sprint distance race, until six hours or more for an Ironman, Nice and get our legs tired. Then we expect them to perform an entirely different movement using many of the same muscles that we have already killed on the bike. The most successful triathletes are able to overcome this feeling and make good performance of the bike. So how is this possible?

Here below are some simple solutions that will make you a better performance in running after cycling. It will always feel weird and uncomfortable, but you can train your body to overcome the feelings and deal almost as much as you would with fresh legs. Here are some things you can try.

Brick workouts

Brick workouts are a great way to get your legs to the feeling of running of the bike. A brick workout is when you connect two or more workouts together. For example, go for a walk, then doing a workout chasing. Your body has an amazing ability to adapt, and if several launched after cycle times, you get better at it.

When you do a bike / run brick drive, running need not be long. There are athletes who reap great success in only a short distance after each workout Cycling. Make a habit of running, even if only for a few minutes whenever you get off the bike. You can even create variations really challenge yourself, like doing a bike / run / bike / run brick where you alternate back and forth between the two events for two or several cycles. Such training should pay dividends on race day, but use it sparingly.

Resistance training

The main reason it is so difficult to run after the bike is muscle fatigue. For strength training, you can go faster while using less energy, delaying the onset of muscle fatigue and recover faster when you get tired.

Most endurance athletes are often trained resistance, but if you want to succeed in sport, you really need to incorporate some in your training. Consult a personal trainer or coach for advice in this area.

Pacing

No matter how you train for the transition from bike to run, you will not be able to run very fast if you go too hard on the bike. The only way you can tell how you can push the bike, while still being able to run well, is to practice.

During training, experimentation with stroke lengths and different intensity and see how your race is affected. If you know your race distance riding practice this distance on similar grounds, then running close to race distance after to see how your body reacts. If you stopped to integrate training sessions brick at a time and leave your legs still on you, you may be pushing too hard on the bike.

Cadence

There is still much debate when it comes to speed (RPM) on the bike. Some athletes have a lot of successes have very different views on what is best, high speed (90 rpm or more) or low speed (below 90 rpm). Personally, I find that the lower my rate, the more I trend Hammer Down on the pedals and my legs burn. On the other hand, when I'm concentrating on keeping my cadence high, especially during climbing, my legs feel fresher for the bike.

My bike time may be a little slower, but I can make more room for him in the race when my legs feel well. It's quite a delicate balance, one that you have to discover for yourself in training.

Hopefully some of these tips help you become a better motorcycle rider. Feel free to play and see what works for you. Contrary to popular belief, there really not an exact science for triathlon training. Experiment to find what works for your body and run with it (pun intended). A coach can also triathlon help in this area.

Jarrett Pflieger is a USA Triathlon Level 1 certified coach and facility director of Triathica, a triathlon training center in Orange County, CA. Our mission is to provide resources to athletes of all levels to help them reach their goals. Check out the first video in the Triathica Academy series here: http://www.triathica.com/offers/power_up_dvd_offer.html. For free triathlon tips and training advice, sign up for Triathica’s weekly newsletter at http://www.triathica.com/offers/newsletter_offer_001.html.

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