Legs like tree trunks and feet like bricks in his shoes. If you've ever done a triathlon, you know the feeling. One of the most uncomfortable of any triathlon is the feeling to run immediately after the race bikes. Whether calves, quads, hamstrings, and glutes. . . it hurts.

This pain should not be a surprise. We spend anywhere from about 40 minutes to a sprint, up to six hours or more for a career Ironman, get nice and tired legs. So we hope for a completely different movement using many of the same muscles that has killed at the bike. The most successful triathletes are able to overcome this feeling and good performance of the bike running. So how is this possible?

There are some simple solutions that will make you perform better running behind the bike. It always feels strange and uncomfortable, but you can train your body to overcome feeling and perform nearly as well as you would with fresh legs. Here are some things to try.

Brick Workouts

Brick workouts are a great way to get the legs used to the feeling of running from the bike. A brick workout is when two or more couple of workouts together. For example, a walk, then do a training run after. Your body has an amazing ability to adapt, and if you run after the cycle repeatedly, you will improve on it.

When you run a bike and brick training, the race did not necessarily have to be long. There are athletes who are very successful runs only a short distance after each training cycle. Get into the habit of running, if only for a few minutes, each and every time he gets off the bike. You can even create variations really challenge himself, as do a bike / / Run and run brick which alternate back and forth between the two events for two or more cycles. Such training should pay dividends on race day, but use it sparingly.

Strength training

The main reason is so difficult to run after the bike is muscle fatigue. In endurance training, you can go faster using less power, delay the onset of muscle fatigue and recover faster when it does get tired.

Most endurance athletes often overlooked resistance training, but if you want to succeed in sport, you really need to incorporate some into your workout. Consult a personal trainer or coach for advice in this area.

Stimulation

No matter how you train for the transition from bike to run, not be able to run very fast if you go too hard on the bike. The only way to know how hard it can push the bike at the same time being able to run well, is practicing.

During training, experiment with different stroke lengths and intensities and see how their performance is affected. If you know your race distance, the practice of riding the distance in a field like running around a race distance after seeing how your body responds. If you have been the incorporation of brick exercises for a while and legs still quit on you, you can push too hard on the bike.

Cadence

There is still much debate when it comes to cadence (RPM) on my bike. Some very successful athletes have very different opinions about what is best, high cadence (90 rpm and above) or lower cadence (below 90 rpm). Personally, I think that lowering the rate, the more I tend to hammer on the pedals and legs are burned. On the other hand, when I concentrate on keeping my cadence high, especially during the climb, my legs feel fresher on the bike.

My times of bicycle can be a bit slower, but I can more than compensate therefore in the long when my legs feel good. Everything is a delicate balance, one must discover for yourself in training.

Hopefully some of these tips help you become a better rider of the bicycle. Feel free to play and see what works for you. Contrary to popular belief, there is really a science accurate for triathlon training. Experiment to find what works for your body and run with it (pun). A good triathlon coach also can help in this area.

About the Author:

Jarrett Pflieger is a USA Triathlon Level 1 certified coach and facility director of Triathica, a triathlon training center in Orange County, CA. Our mission is to provide resources to athletes of all levels to help them reach their goals. Check out the first video in the Triathica Academy series here: http://www.triathica.com/offers/power_up_dvd_offer.html. For free triathlon tips and training advice, sign up for Triathica’s weekly newsletter at http://www.triathica.com/offers/newsletter_offer_001.html.

Article Source: ArticlesBase.com – Triathlon Tips: Running Off the Bike

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