It’s Tuesday! This week, I’m linking up with Courtney, and Cynthia to talk about bicycling! Specifically, I want to give some tips I’ve learned for how to have a successful run AFTER a bike leg of a triathlon! If you’ve been around triathletes, you’ve probably heard them complain about how “dead” or “lead-like” their legs feel when they start running after a bike leg. While you can’t ensure completely fresh legs after biking, there are some things you can do on the bike to give you better chances of a successful run!
1. To have a successful run leg, you need to train long and hard on the bike.
I am a runner by background, so for me, I always thought it wouldn’t matter how the bike leg went; I figured once I got to the run, I’d be fine. While the running IS my strongest leg, a good running background won’t help you if you wear yourself out on the bike because you aren’t prepared for it. One of my triathlete friends wisely told me last fall : “It doesn’t matter how good of a runner you are. If you aren’t trained for the bike, your running will suffer.”
2. To have a successful run leg, you need to have a high cadence on the bike.
An efficient running cadence should be around 90-100. If you expect to be able to get to that cadence on the run, you should be holding that cadence on the bike as well. Also, if you’re doing a fast cadence on the bike, it will keep your legs from getting fatigued from having to power through slowly.
3. To have a successful run leg, you need to stay in a low gear.
Just like you need to have a high cadence, you need to be in a low gear so that your legs can survive a high cadence without getting destroyed. Basically you don’t want to go into a gear that you can’t maintain at least 90 rpms in.
Most of what I’ve learned from the bike is by experience, so if you have any other tips, I’d love to hear them! What do you find works best for you on the bike?