Now that we’ve covered the significance of training for the run leg, let’s explore some practical strategies to help you overcome tired legs and finish strong:
1. Brick Training:
Incorporate brick workouts into your training routine. These sessions involve combining two disciplines back-to-back, such as a bike ride followed immediately by a run. Yes, it’s not fun the first few times you do it, as you’re legs will feel like they are jelly or not even part of your body. They don’t listen to your mind saying “run”. But don’t worry, it’s completely normal.
By doing this and making simulations of the transitions on a regular basis as the race draws near, your body will become accustomed to the unique feeling of these transitions and particularly running on fatigued legs.
2. Progressive Runs:
Gradually increase your running pace during training runs. This technique not only improves your overall speed but also trains your body to adapt to running when your tired. So, start with an easy pace and gradually increase your speed throughout the run. Your body will get better and quicker at adapting to the increased tempo.
3. Cross-Training:
Of course in triathlon you are already doing great cross-training with swimming training and cycling. If you have even just 10 mins, try to build overall strength and improve your muscular endurance through strength training, or yoga, or pilates. This approach ensures that all your muscles are well-rounded and can handle the demands of the run leg 🙂
4. Mental Preparation:
Mental execution also plays a huge part in making it to that finish line. Personally, I struggle to keep focused when racing the run section during a race because I am exhuased. What’s recommended, and what we try to do in the run-up to the race is to rehearse the run leg during training. What does this mean exactly?
Well there are two points to this:
1. You should try to visualize yourself transitioning smoothly from the bike and conquering the run. Here you can visualize exactly what you need to do when you enter into the transition so when it comes to the race day, it feels much more natural and less ‘thinking’ effort is required.
2. You’ll go through up’s and down’s during the race and particularly during the run. When you’re feeling like it’s just time to give up, this is the moment to focus on positive self-talk and remind yourself that you can do it. Just remember all your previous accomplishments which you never thought possible.
These two different mental preparations help us a LOT when we find ourselves in a state of ‘tiredness’ during the final km of the race. It helps us maintain a strong mindset during the triathlon and we hope it will be a useful trick for you to implement too!
5. Recovery and Rest:
Of course, it’s important to give your body ample time to recover. Rest and proper nutrition are vital for optimal performance. Prioritize sleep, eat nutritious meals, and incorporate active recovery strategies such as foam rolling and stretching into your routine.
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