ROTB!
We often hear ‘I just need to run faster’, ‘I need to do more speed work’ or ‘how do I run better off the bike?’
Running well off the bike is product of many things:
🏊 swim fitness
🚴‍♂️ bike strength
🦵 overall resilience
⌚️ bike and early run pacing
🥤 hydration status
🍫 fueling habits
🚿 cooling
👟 footwear choice
🧠 mindset and execution
⚡️ grit
Indi recently ran a 1:23 run split (3:59/km) at Western Sydney 70.3. She has a running background and high running potential but she did not run excessive amounts in the lead up to the race. In fact, she actually ran quite minimal volume in the final 8 weeks before to the race thanks to a grumpy miniscus.
Instead we focused on:
– Cycling frequency, volume and variation. Five rides a week which allowed for lots of variation – high cadence, low cadence, high intensity, long rides and race specific sessions
– Being swim fit isn’t just about your swim split – higher aerobic conditioning from swim fitness will often lead to gains on the run, especially in the context of triathlon
– Solid improvements in fueling & hydration which included higher CHO intake compared to what Indi is used to but also an increase in sodium and fluid intake after sweat testing
– Strength training to build a strong, resilient body but also some musculoskeletal conditioning work to toughen up the legs in the absence of some of the running volume
– Finally, to the running we did do… juuuuust enough to remind the body how to do what it already does so well and keep the meniscus (and Physios!) happy
Running for triathlon is about so much more than just running!