It’s the first Tuesday of the month again. April went by in a blur for me and I didn’t have the chance to linkup for Tri Talk Tuesday, but I’m not missing out this month. I’m linking up with Transition Workout 1, The Tri Girl Chronicles, and Brick Workouts for Any Triathlon Distance to talk about ways to improve your swim.
Triathletes really are a mixed bag when it comes to running. Some triathletes are runners first and became triathletes for a new challenge. Other triathletes are were drawn to this endurance sport because it doesn’t have to require a ton of running. Both groups are likely to not devote enough time or practice to the run portion.
Keep doing run workouts. When training in three difference disciplines it can be easy to let one of the slack. If you’ve just come off a season of half marathons or full marathons it can be easy to assume that you will have no problem completing a sorter distance. This may be somewhat true but if you slack off too much come race day you will be struggling.
Do some runs in the heat. I know that this can be uncomfortable and it’s probably not the best idea to do it all the time but if you want to simulate how you will feel on race day I recommend it. Most triathlons take place in warmer months and even though the race starts at 7am, with lots of athletes and waved starts it can be hours before you start running and the temperature can raise significantly in that time. Running in the heat will also help you to practice proper hydration techniques for race day.
Transition/Brick Workouts. Most triathletes have heard of brick workouts but I think far less have heard of the concept of transition workouts. A bike run brick workout is where you do a full bike workout and then a full running workout, you only make the switch between biking and running once, whereas with a transition workout you switch back and forth between biking and running several times. A transition workout is suppose to help muscle memory far more than a brickwork and can be a really useful tool in improving your run.
Below are an example transition workout and brick workout.
Strength Training. I know I probably sound like a broken record but having strengthen the muscles that you use for biking and/or running will have you to be less fatigued, making the transition from the bike to the run easier and giving you the endurance to finish strong.
What tips do you have to improve the run portion on triathlons?