Yes, I recognize that this is a runners club and that most everyone reading this is an accomplished runner. Further, there's probably little I can tell you about run training that you don't already know. However, this is about triathlon and running does take on a different complexion in a tri.
How so? You ask. Well, for one the run usually comes last in a tri. This at a point when you've thrashed through the water, hammered on the bike and are now asking your body to run a quick 5K (assuming a sprint tri) after you've been at or above your lactate threshold for the last 45 minutes to an hour. It's very common to see new Triathlete from a running background power through the swim, have a very credible bike segment and fall apart on the run. They come out of the transition area with this curious look on their face which is basically saying that the brain wants the legs to move but the legs aren't complying. Or they're running more like someone in a ballet or, even worse, looking like they have a stick up their …..ahem, posterior.
The reason is pretty simple. For two legs of the tri your body weight has been supported almost 100% in the water and better than 50% on the bike. Now you're asking your legs to support 100% of your weight after you have trashed the primary movers; i.e., your quadriceps and to a lesser degree your hamstrings.
In my estimation, running fast in a triathlon is one of the keys to a successful race and THE key in the new venues which allow drafting on the bike. Also, the longer the race the more important the run becomes. So, how do you bring your running strength to bear? You need to train for it, and here's how.
First, you're probably going to have to reduce some of your running time. I realize this sounds like a contradiction but remember, you should be training to your weakness(es). Too many strong runners continue to work on their running never allowing an improvement in their cycling and/or swimming.
Next, once or twice each week practice a "transition" run. This doesn't mean leaping off your bike and heading out full blast on a run. It does mean, getting off your bike, get a drink or make a potty stop, change clothes if necessary, and then head out for about a 30 minute run. What you are effectively telling your body in this workout is that you still have work to do and you will experience the difficulty in getting up to speed and into a decent running pace. Generally, you can work out the stiffness within ¼ of a mile.
Another technique is called a "brick" workout. I think it was named a brick because it would feel better if you took a brick to your head rather than do the workout. The brick is a transition run only speeded up. You get off your bike, change shoes if necessary, and head out at something close to race pace. No potty break, no drink (do it on the bike - that's drink and potty break) Some diehards will even do this workout at the track. The run portion should be about 10 to 15 minutes.
One way to make the transition run or brick easier on your legs is to prepare for the run before you reach the end of the bike segment - be it training or racing. You should develop a technique of "spinning" on the bike. Spinning is essentially using smaller gears and turning high Rpm's (Revolutions per minute). The higher Rpm's allow for better blood flow to the legs muscle groups and also tends to loosen up the quads and to a lesser degree the hamstrings.
There's no mystery to becoming a skilled triathlon runner. By using the above training techniques you can train your body to run longer and faster under triathlon conditions.
Next month we'll start putting it all together for your first triathlon. I'll be discussing everything from signing up for the race, setting up your transition area, getting through the swim without taking on several quarts of swallowed water, what to wear so that you can intimidate even the most hardened tri-geek.
Until then, train safe..