Triathlon 101: The Run

For me, this is where the race really begins.  This is where I am 100% comfortable.  I think that's probably the case for many first time triathletes as so many of them seem to come from a running background.

This is also the least complicated part of the race.  You don't have to worry about drafting, or wearing a helmet etc.  All you need are your running shoes and a covered up torso and you're ready to go.  You also need to make sure your bib number on visible.  The majority of races in Ontario are held in or around conservation areas so the run course is generally a combination of packed gravel or dirt trail (not anything crazy) and pavement so be prepared to run on a couple of different surfaces.  Normal running shoes are totally fine.  Personally I prefer something that is a bit lighter weight than my normal running shoes.  I wear the Mizuno Wave Riders for my longer training runs and then I'll race short distance stuff in my Saucony Kinvaras. 

My Saucony's with my Lock Laces

 One of the best things you can purchase to make your bike to run transition a whole lot smoother are "race laces", also known as Lock Laces.  I have been using these for years in my triathlon racing shoes.  They allow you to pull your shoes on quickly without having to fiddle worry about tying or untying your shoes.  Pure genius.  I'd say that having these laces in your shoes could probably shave at least 30 seconds off your T2 time.

The bike to run transition usually doesn't require much gear change other than removing your helmet and cycling shoes (if you're wearing them) putting your running shoes on and maybe grabbing a hat or a visor.  I usually wear a visor on the run and I will put that on as I'm on my way out of transition.  It doesn't make sense to stand around and put that on when I could be moving. 

Your legs are going to feel like a sack of hammers when you start running, there's no other way of putting it.  They're going to feel heavy and you're probably going to think why the hell can't I run?  That feeling will go away.  You've just gone from using one set of muscles on the bike to another completely different set of muscles on the run so your legs are going to be confused.   I usually start to feel better at about 3-4 minutes into my run.  Some people can run out of transition full tilt and others take a little while to get going.  It all depends on how much you've practiced running off the bike in your training.  Brick training is key to getting used to the feeling.  The more runs you do off the bike, the quicker your legs will adapt to the change.

Just like on the bike, stay as far to the right as possible so people can pass.  If you are going to pass someone, you don't have to say on your left as most of the time, people can hear you coming but it doesn't hurt to do so either.   There are no penalties for drafting on the run so if it's windy and you can duck behind someone to conserve some energy, by all means do so!  Just be sure to thank them when you pass them.  :) 

Some things you might need for the run:

A hat or a visor:  If it's hot, you'll want the protection.  I use a visor mainly to keep my hair in place but on hot days, I find it much more comfortable than wearing a hat and I don't have to fuss with getting a pony tail through a hole, I just plop it on top of my head, pull it down and I'm good to go.

Sunglasses:  Not an absolute necessity but I like to keep the sun out of my eyes as much as possible so I wear them.

Water and electrolyte beverages are always served on the course so you don't need to bring anything with you, especially if you're racing a short distance.

The most important thing you can bring with you on a the run is a smile.  You're on the last leg of a race and you're that much closer to finishing your first triathlon!  All good reasons to smile!

Next up later on this week:  Transitions!  Tips on how to get out of your wetsuit quickly & how to lay everything out so you're not scrambling.   This post will probably be my first v-log so stay tuned for that!

Make It A Double

When I did my first Ironman 7 years ago, I remember being completely daunted by the thought that on some days, I was going to have to do 2 workouts a day.  Somewhere along the way, I must have grown accustomed to doing "doubles" because nowadays, I don't even bat an eyelash at the thought.  It's just something I do.  Tuesdays and Thursdays are my usual double days and it now looks like I'll be adding either Wednesday or Sunday in to the mix as well.  Doubles, for me, usually mean a morning workout and an evening workout.  Sometimes that can also mean a back to back workout, although that's not always what I call it.  A good example of a specific double is a "brick" workout (also known as a transition workout in triathlon circles).  Brick workouts are a staple in triathlon training.  A brick workout is usually a bike workout followed by a run workout, although on occasion I've done swim to bike workouts that have also been referred to as "bricks".  These workouts are key in training your muscles to get used to the transition from biking to running (or swimming to biking).  Last night I did my first brick of the year.  I figured I should probably get at least one in before Sunday's race.  I gotta say, I thought my legs were going to feel a whole lot worse than they did but surprisingly I felt amazing which has me totally jacked for Sunday.

Time in the saddle on the computrainer & booked it on the run in my Kinvaras

Chances are, if you're training for a triathlon, you'll have to fit in a double workout or two into your training routine.  And by doubles I mean either working out twice a day or doing a brick workout.  Sometimes I've had to do BOTH of those things.  For example, I'd have a morning weight workout and then my evening workout would be a ride followed by a short run.  That's a double that includes a brick.  Confused yet?  The longer the race distance the more doubles you'll probably have to do and there is a good chance that a lot of them will look like the one I just listed.  At least that's the way it's been in my experience.  Pretty much all of my Ironman training consisted of daily doubles (morning and evening workouts) at least 5 days a week.  No wonder if felt like a part time job!

Doubles can also be beneficial if you're training for a marathon, especially if you're only running 3-4 times a week and you need to get the mileage in.  The first time I trained for Boston, I had several 18-21km runs scheduled during the week!  Sometimes I'd be able to get the entire run done in one go but sometimes I wouldn't.  On days that I didn't think I'd be able to, I'd split the run up.  I'd do as much as possible in the morning and then try to finish it off in the evening.  Somehow a 5km run always seemed a bit more doable after a long day at work than anything double digit. 

The other good thing about doubles is the calorie burn.  When you exercise in the morning, your body obviously maintains a decent burn rate from the exercise and your daily activities.  If you exercise again in the evening, then you'll be getting the benefit of that calorie burn while you sleep.  I don't know about you, but I'd call that a double bonus, wouldn't you?

Do you incorporate doubles into your workout routine?
Have you thought about doing a triathlon?  If you have, stay tuned because over the next week I'll be doing several posts on how to approach each leg of a triathlon.  I'll cover everything from gear to how to lay your things out in transition to how to deal with the swim start.