Tips for a faster T-run
Once an athlete is confident and strong enough in both cycling and running there is a third step, combing the two into one smooth, seamless transition which is vital for success in triathlon. Learning to comfortably move from a hunched over biking position to an upright running position can be tough, especially at first, however, you can teach your body to adjust to this transition. Below are a few ideas to incorporate into your training that will help this process.
The T-run: After a long bike ride practice a quick transition and go for a short 10-30min run at a nice relaxed pace. Have your run gear laid out in advance and spend less than 5 minutes in transition, the faster the better. This will help your body become more accustom to the dramatic difference between cycling and running.
Neuromuscular conditioning: After your body becomes adjusted to comfortably running off the bike try incorporating some very short busts of speed into your T-run this helps to develop the Neuromuscular connection and allows the brain to better and more accurately control the muscles. Example is 20” sprint, 40” easy running begin with no more than just a few of these and gradually increase the number.
Nutrition: The 4th and mysterious component of triathlon is very important for a solid run split. There is no way to eat as many calories as you are burning while running so we have to make sure the tank is full before we get off the bike. As a result practice race day fueling on the bike and complete a T-run where you continue your nutrition protocol to see if your stomach is able to handle it.
Recovery!! This is important for all aspects of triathlon, not just running, however, running tends to be the most damaging, especially when we are in a pre-fatigued state from cycling. As a result hydration, calories and supplements are vital to all triathlon success, however, especially after a T-run off the bike.
