Articles
Secrets of Fast Running in Olympic Distance
7 July 2015
There are a few key points that determine your ability to run fast after completing other stages. We mean running fast because to run slowly special training isn´t that necessary. So what enables you to run fast?
• One of the main secrets of successful running training for triathlon is: power and pedaling frequency as well as pulse rate during the cycling stage must be as close as possible to those when running. For example, you ride with 300 watt power, pedaling frequency is 90 rpm and pulse rate is 150. To start running with a maximum ease after the cycling stage you must run at the pace of 180 steps a minute (90 × 2 legs), maintaining the same pulse and power. The problem at present moment is we cannot measure the power when running on the distance. Power limits measured in a laboratory setting often differ much due to difference readiness of the muscles in these disciplines and muscles number. Synchronizing these three key parameters in triathlon is a real art. If you manage to synchronize at least two of them, for example your pulse and frequency you will immediately feel it has become easier to run.
• General fitness. To run fast you need your heart to work as a clock and your breath to be strong enough. Functional readiness is a foundation of triathlon. That is why you should spend enough time on improving your general fitness.
• Special training level in cycling and swimming. The readier your muscles are in disciplines coming before the running stage, the better relaxation ability they have and the more economic their work is. The less effort it takes you to swim and ride the more powers you will save for running.
• Sufficient energy source. Above all you must have enough energy to work at peak capacity during more than two hours. Your body must be ready to produce and efficiently spend energy from available sources as well as neutralize breakdown products. So you must think over feeding regime on the distance and test it on trainings.
• Relaxation. Fast running is relaxed running with relaxed pelvis. It can be difficult to do after finishing the cycling stage. An athlete´s position on the bike is springy and that is a hindrance to run freely. So, relaxation in triathlon must be specially trained.
• One of the main secrets of successful running training for triathlon is: power and pedaling frequency as well as pulse rate during the cycling stage must be as close as possible to those when running. For example, you ride with 300 watt power, pedaling frequency is 90 rpm and pulse rate is 150. To start running with a maximum ease after the cycling stage you must run at the pace of 180 steps a minute (90 × 2 legs), maintaining the same pulse and power. The problem at present moment is we cannot measure the power when running on the distance. Power limits measured in a laboratory setting often differ much due to difference readiness of the muscles in these disciplines and muscles number. Synchronizing these three key parameters in triathlon is a real art. If you manage to synchronize at least two of them, for example your pulse and frequency you will immediately feel it has become easier to run.
• General fitness. To run fast you need your heart to work as a clock and your breath to be strong enough. Functional readiness is a foundation of triathlon. That is why you should spend enough time on improving your general fitness.
• Special training level in cycling and swimming. The readier your muscles are in disciplines coming before the running stage, the better relaxation ability they have and the more economic their work is. The less effort it takes you to swim and ride the more powers you will save for running.
• Sufficient energy source. Above all you must have enough energy to work at peak capacity during more than two hours. Your body must be ready to produce and efficiently spend energy from available sources as well as neutralize breakdown products. So you must think over feeding regime on the distance and test it on trainings.
• Relaxation. Fast running is relaxed running with relaxed pelvis. It can be difficult to do after finishing the cycling stage. An athlete´s position on the bike is springy and that is a hindrance to run freely. So, relaxation in triathlon must be specially trained.