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legs so you can work on ‘pulling’ with your arms. Run Start with two sessions per week plus your run off the bike during the brick session. There aren’t many cyclists who enjoy slamming their feet on the Tarmac, but the good news is you can keep your run sessions short and intense. Include one session of hill reps – 4-8 times 1-2mins uphill – to build up some strength in the backs of your legs and condition your body for running; and one session of steady running, building up from 20 to 40 minutes.
If you started as a…
RUNNER If you’re a runner you’ll have the fitness to
carry you through a tri and you won’t be afraid of a high heart rate, but you might experience sinking legs on the swim. You’ll also need to get used to longer training hours as swimming and riding take patience and commitment.
Play to your strengths Brick it
Run off the bike once or twice a week. This is the only way to make sure you can switch into running race mode straight away on the big day. When you do bricks (bike to run sessions), make sure they’re intense: keep your effort level on the bike at 7-8 out of 10 (for 30-45 minutes), switch to the run as quickly as you can then run at your 5K race pace for 10-20 minutes. Keep it short and fast. Your long run can come down in length to a maximum of 1hr 30 minutes (assuming you’re racing a sprint or Olympic-distance tri) and you should drop ‘easy’ runs. So as well as your long run and your brick, go for one or two quality
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sessions of really fast intervals, as though you were training for a 5K or 10K race.
Work on your weakness Swim
Get into technique sessions early on and you’ll speed up faster. Many runners suffer ‘heavy legs’ and need to start right from the beginning, working on body position in the water and breathing. Try the drills listed above for cyclists, devoting at least one session a week just to this, and add a kick drill using a kickboard. Focus on kicking from the hip, rather than the knee, keeping your legs straight but relaxed, and close together. Swim at least three or four times a week. Bike
Don’t assume your running will magically translate to great biking. Start by building bike volume, using your bike to get to work for confidence. Schedule three structured sessions a week: one long ride building up from 45mins to 2hrs, depending on your race distance; one race-pace ride, with 10mins warm-up; and one hill intervals ride, using gentle gradients with efforts lasting 5-10 minutes – you should be able to stay seated all the way up.
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