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Benefits of cycling

How To Run Off The Bike | Brick Running For Triathlon

– It’s that moment of truth,
when you get off the bike after a hard cycling
effort and you just hope that your legs are going
to function well enough for you to be able to run. Now we expect our bodies
to go from sitting down, predominantly using the
large muscles in our legs, to suddenly being upright
and holding our body weight and propelling us forward
at our usual running pace. But without practise and preparation, it can go horribly wrong. So if you follow this guide, you’ll be able to avoid that nasty feeling of lead, jelly legs, and
perfect running off the bike. (upbeat electronic music) Before you get on the bike, it’s worth spending a little bit of time just working out the
best position for you. ‘Cause you need that happy balance between comfort, getting aerodynamic, and being able to produce power. If you just take the latter
two, but comfort is missing, then when you get off the bike yes, it’ll be a massive relief, but it will actually detriment
your run in the long term. Well, this is where triathlon
bikes come into their own is they allow you to find
that perfect position, but if you’re on a road
bike using aero bars and you can raise your seat a little bit bring the saddle slightly
forwards to help. Now, there’s no proven
perfect cycling cadence when it comes to running off the bike, but there is a general consensus, and one that I find most comfortable, and that is to try and
match your cycling cadence to your natural running cadence. So, if, like me you, run at
around 85 strides per minute, then you want to cycle at about 85 RPMs, and make that transition to
running feel more natural. If you find yourself dropping
your cadence during a race or a training ride, then
just try and bring it back up for at least the last few minutes before you transition to run. And generally, it’s
just worth experimenting what cadence works best for you. Running off the bike after a
nice, gentle ride is one thing, but then trying to do it
after a maximum effort is quite different. So you need to work on
your pacing that’s relevant to the length of race that you’ve entered. Replicate the effort levels of your race to work out whether you can manage it, or whether you need to back off for the final few k of the ride to optimise the start of your run. There’s nothing worse than
running with a stitch, and I promise you I know that. But a lot of it is down to your
fueling strategy on the bike so it’s definitely worth
experimenting with this during your training. Just make sure you take on your nutrition early enough on the bike leg, ’cause you don’t want to
have too much food or liquid sloshing around in your stomach
when you get to the run. But obviously, you do need
to still have enough fuel depending on the length of your race or your training session. It’s easy to let your running form drop when you set out after the cycle. Your hip flexors are likely to be tight. You can find yourself in a
bit of a hunched position doing more of a shuffle than a run. So concentrate on your form. Get your shoulders upright and open, and this will automatically
help open up your hips, and it will make your running
stride efficient and longer. If you’re training or
racing somewhere cold, then running off the bike
becomes that much harder when you’ve got numb feet. It’s like trying to run with icy blocks on the ends of your legs. So consider using some
over-shoes if you are training, or maybe just some toe covers for racing, as it will make your feet that much warmer and a little bit more responsive
at the start of the run. As with anything, practise makes perfect so make sure your training
includes some brick sessions, and you can mix it up. You can do multiple laps of
a short cycle-and-run loop, or you could put your run in
at the end of a longer cycle. Or if you want to work more intensely, then maybe consider training indoors, especially for the cycle,
but maybe even the run, as it’s an efficient way
to work on this transition. Practising running off the bike at different paces and cadence is useful, but do make sure you also include sessions that replicate your race day effort. And for this you can set up a transition like you would on race day, and then use your tri-suit
and test out your racing kit. It’s easy to neglect
this type of training, but I promise you, you
will be very grateful when you get to the run
section of your next triathlon. Now, if you haven’t done so already, you can subscribe to GTN for
free by clicking on the globe. And if you’ve enjoyed this video, just hit the thumb up button. And if you want to get ahold
of some of this nice GTN kit, then check out our online shop. And if you want some ideas on how to train for a brick session, watch this video down here. And if you want to learn how to train for your first triathlon, then watch this video here.

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