Triathlon demands hard training, of course, it is even considered a bizarre form of self-torture. Among the 3 main sports, not quite a few people are struggling with their running skills. The learning curve is steep. And many people say running is just frustrating because it takes so long to improve the pace. Now stick around with this article because it offers top 5 tips that you might not know about improving triathlon running.
1. Do more brick workouts
The brick workout is one of the keys to starting and finishing your run strong. It’s never too late to hop off the bike and reroute all the blood flow in your body into your legs. Otherwise, there is strong possibility that you will find yourself being cramped up and feel tough to start to the triathlon run. And we all know that a tough start will not end up with an easy finish. Thus, before you do a triathlon, you are advised to exercise 6 triathlon training brick workouts at the minimum. The task is simple, go from the bike to the run as quickly as possible. And once you get used to the training, you should ideally do it on a weekly basis.
2. Figure out your nutrition
If you find yourself cramping or fading towards the end of the run, it’s not that you have to run more. Practicing is always good, but the issue here may be not about the lack of exercising, it’s about you haven’t sorted out the triathlon nutrition that you should have. You have to figure out in your training what really works for you, how much works for you, how little works for you, how many electrolytes you need, what type of electrolytes you need, and what types of gels, chews, bars. Make these things clear before you hit the start line. Treat it just like you would all the three mains sports of the triathlon. Train for the nutrition in the race just like you would the race.
3. Run slow, really slow
Just as the title, this tips may sound odd, but it works. I know it is somehow counter-intuitive because you might not think that to make your triathlon running quicker, you need to run slow first. In fact, during the off-season, there is an effective approach to running named Maffetone method training, or known as heart race training. What you are going to do in this training is that you will improve your running endurance at a really low intensity. The common goal is not to bring your heart rate exceed 140 beats a minute. This training thus helps you to run as fast as you can while maintaining your heart rate at under that level. The first time you start this exercise, you will definitely be stunned by how slow you can go. The result is that the more running you do at that pace, the quicker you can go at a lower heart rate. Once you start going faster, you will go faster at lower heart rate. Consequently, it doesn’t feel nearly as hard once you get closer to the race season and increase the intensity. Maffetone training does really work; Mark Allen used that to win Kona.
4. Opposite to the above – run fast
As the triathlon race season gets closer, what you should you is to train your body to move in ‘full capacity’ – as quick as possible. And via high-speed movements, sometimes it takes breaking through a plateau where your biomechanics just don’t want your legs and arms to turn over quick enough to increase your running pace. One way to get ahead of this is doing 50-meter sprints or even 100-meter sprints when you still have several months before the racing. The reason for this is obvious, you don’t want to beat yourself down, and this exercise is intense. You do this with maximum effort and try to turn your legs over as quick a cadence as you can go. The more you do this; the more your body will realize that it has the actual ability to turn the legs over quicker and turn the arms over quicker. Consequently, you can increase your cadence and make it much easier to enhance your pace.
5. Run “over-distances”
A suggestion is doing half-Ironman and Olympics distance races. This means that you should be running longer than the distance that you will be running on the official race day. Thus, you may opt for 22, 23 or 25 kilometer runs. The rationale for this tip is that when you come to the race day, the actual distance that you will be running is not the longest run that you’ve ever done. In the case of sprints, you may want to run from 10 to 15 kilometers. And in the case of Olympics, push it up to 20 kilometers. Finally, in the case of half-Ironmans, go for 25 kilometers or a little bit more. However, please note that in Ironman’s training, when you push the distance to more than 30 kilometers, you’re probably beating yourself down more than you need.
There you have it, triathletes, the top 5 tips to upgrade your triathlon running skills and make your triathlon running faster in a given period of time. Thank you for reading this article, strongly hope you find these tips useful, good luck with your train