HOW TO RUN OFF THE BIKE

Suffer from jelly legs after cycling? You can train your body to cope, says top coach Tom Bennett

Fact: your time running off the bike can’t match that of single-sport running. Even with the best sports scientists and coaches behind you, you’d still run slower off the bike than fresh. Take Ali Brownlee, who’s 2mins slower over a 10km tri run compared to his individual PB. But, with the right training, you can minimise the gap between the two. You just need to understand the factors behind your slower tri run.

Arguably the most well-known detriment to tri running is glycogen depletion from the swim and bike. Another is higher respiratory muscle fatigue. But one neglected physiological aspect of tri running derives from the ‘stiff legs’ concept.

It seems a tricky concept, as stiff legs conjure images of hobbling after a debilitating race. But in this context, leg stiffness is how much the ankle, knee and hip flex on landing, with research showing that stiffer limbs are associated with superior run economy. ‘Stiff’ tendons essentially provide a more stable base for the muscle, which they’re attached to, to contract from. The stiffer this muscular-tendinous unit, the more energy you can store and use, which spares energy and calories and results in better run economy. The stiffer the muscular- tendinous unit, the greater the energy recoil from landing and toeoff. Think a tightly coiled spring. The problem is, fatigue reduces muscle contractile force as well as lowering a tendon’s stiffness. That tightly coiled spring is stretchier. The net result? Energy is lost.

So how do you increase leg stiffness, and reduce the chasm between triathlon and single-sport running? Bricks are useful but use them sparingly – once every three weeks. Instead, focus on sessions that are proven to improve muscle reactive force and forge bigger tendons – both core to increased leg stiffness. You achieve this through plyometric training and heavy weight training twice a week.

“Research has shown that stiffer limbs are associated with better run economy”