any advice, since the posters of letsrun.com knows everything...how can i make my 2nd run easier off the bike where my legs dont feel like total SH1t off the bike?
any advice, since the posters of letsrun.com knows everything...how can i make my 2nd run easier off the bike where my legs dont feel like total SH1t off the bike?
1) Don't overbike (ie sit up for the last 90 seconds or so of the bike spin relatively easily, and get your legs loosened up with some stretching while on the bike)
2) do a few transition runs in training. What i find works for me is to do super-exaggerated high cadence running. Very very short steps. I do this for maybe half a mile and then my legs loosen up and I can lengthen into my normal stride.
not sure if that works for everyone, but it allows me to keep my pace pretty high off the bike.
I had trouble with it at first. At some point I decided that when I got off the bike I would just go after it and the transition became much easier, it is mostly mental.
Just practice it, at least once a week after your ride immediately run. Doesn't have to more than a couple miles, gets your body used to it.
If you a runner first you still won't be sucking as badly as a typical Tri/Du competitor.
notatroll wrote:
1) Don't overbike (ie sit up for the last 90 seconds or so of the bike spin relatively easily, and get your legs loosened up with some stretching while on the bike)
2) do a few transition runs in training. What i find works for me is to do super-exaggerated high cadence running. Very very short steps. I do this for maybe half a mile and then my legs loosen up and I can lengthen into my normal stride.
not sure if that works for everyone, but it allows me to keep my pace pretty high off the bike.
^^^This
ive had some tri guys say that the last couple meters of ur bike leg should be easy spinning...but what if im playing catch up or dont wanna lose any ground? im not confident in my bike leg or 2nd run leg that i can waste time.
now granted im not the worlds greatest runner...but i think im better runner than your average tri guy 1643/3519 5k/10k prs
I'm telling you, get off the biek and just go hard, you will be surprised at how good you feel once you overcome the mental barrier. At age 44 I ran 16:15 for 5k off the bike in a tri, I probably could only go 16 flat fresh.
(I measured the run course with my bike afterwards because it surprised me, it was about 20 yds. long, but I'll call it a full 5k because the avocet I used at the time on my bike is not perfect)
I did 10 tri's over a three year period from age 42 to 44 and had the fastest run every time (over everyone, including pro's), wasn't afraid to go hard off the bike, just do it.
The last half-quarter of a mile coming into transition, you can get out of the saddle on your bike and start to stretch your calves by putting your heel down. Also during this half-quarter mile stretch, lower the gear and bike at a slightly higher cadence than usual to help flush out some of the lactic acid. On the last 400, unstrap your shoes and put your feet on top of them. Right before the dismount line, take your dominant foot and sweep it around the back of the bike so one foot is on pedal/shoe and the other is just hanging. Then dismount, and run your bike in. Also, for T1, I recommend using rubber bands to hold your shoes and pedals in place horizontally so you can do the same procedure for dismounting but in reverse for mounting. This way, you can get up to full speed pedaling with your feet on top of your shoes and then strap in, as opposed to traveling 0 mph while strapping in at transition. Hope that helps.