Pre­pare

Triathlon Magazine Canada - - FEATURES -

Kirsten Sweet­land “Run­ning off the bike is a pretty for­eign feel­ing. I try to min­i­mize that by do­ing short 10- to 20-minute fast runs off the bike ev­ery week lead­ing into a big race and through­out the race sea­son. Even­tu­ally you start to lose that heavy feel­ing the more you do it.”

The Com­mon­wealth Games sil­ver medal­list and Olympic hope­ful’s strat­egy makes sense for those who are aim­ing to ex­cel over the sprintor stan­dard-dis­tance. If you’re gun­ning for a fast time, or seek­ing a podium fin­ish, you don’t have the lux­ury of spend­ing the first few kilo­me­tres build­ing to your race pace. The more you prac­tice get­ting off the bike and run­ning fast, the eas­ier it will be. An­drew Yorke “Fo­cus on cadence, work on a high leg turnover and try to pick up your knees. Run­ning a set like 25 to 30 x 200 m at 5-km pace with a 100-m jog re­cov­ery, fo­cus­ing on turnover, will help with this sensation.”

The Olympic hope­ful’s painful sound­ing 200 set fo­cuses on the process and tech­nique needed to ex­cel in the run leg of a race, while also pro­vid­ing a solid fit­ness test that’s sure to get you more pre­pared to run fast out of T2.

Lisa Bent­ley “Run­ning hill in­ter­vals off the bike is a great way to build power, thresh­old, strength and speed. Start with 30 to 45 sec­onds of run­ning hard up the hill, jog­ging easy back down. Re­peat that con­tin­u­ously for 15 min­utes. This is not only for the body, but also builds the con­fi­dence needed for the run. “Bike/run/bike/run/bike/run tran­si­tion work­outs, where you in­ter­change from a short bike in­ter­val to a short run in­ter­val, are good too. The ideal is to do this on a bike trainer and tread­mill. Warm up on both the bike and the run, then ride for 8 to 12 min­utes hard and tran­si­tion to 3 to 5 min­utes of hard, fast run­ning. “Add strides to an easy run each week to work on speed, form and leg turnover.”

The 11-time Iron­man cham­pion was ar­guably one of the best fe­male run­ners in the sport, clock­ing nu­mer­ous sub-three hour marathons in her Iron­man races.

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An­drew Yorke com­ing off the bike dur­ing the Pan Am games in Toronto 2015

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Kirsten Sweet­land dur­ing a Rio Olympic test event

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Joanna Brown

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