Running off the bike is one of the toughest things for triathletes to learn.  Especially those triathletes who are runners.  Most runners turned triathletes know running is their strength and they believe they won't have to worry about the run, but like everything else in life, you won't be good at something unless you practice and work hard at it.  Here are a few tips to help you run effectively off the bike in your upcoming race.

 

Practice running off the bike.  Everytime you get off the bike, run for 5-15 minutes.  Longer if you can.  By doing this, you are training your muscles and nerves how to respond to running off the bike.  Basically, every time you ride, you should run.  This seems to be a tough concept for a lot of people, but honestly it's the only way to succeed on race day.

 

Don't over do it on the bike.  If you ride the bike too fast and you get off the bike and you're tired, then you will run poorly.  This is tough for cyclists to understand.  If you are a cyclist turned triathlete, your natural instinct would be to go all out on the bike, hoping to get that lead you need going into the run.  This is a bad mistake.  If you go too hard on the bike, you will bonk on the run.  Slow down just a bit.  Saving 5-15 minutes on the bike could save you 10 to 30 minutes on your run, depending on the distance of the race you are doing.

 

Don't start the run out too fast.  You must keep your pace under control at all times on the run.  If you start out 6% faster on the run then you should, then you will end up 12% slower overall for the run.  Control yourself at the beginning and you'll be surprised at how many people you will pass later in the race.

 

Triathletes should practice efficient running: light landing, minimal time on the ground, a shorter stride and a higher cadence. This type of running helps reduce energy expenditure and enhances running economy.

 

Hydration and nutrition on the bike is key.  If you do not hydrate and give yourself proper nutrition, you will not succeed on the run.  You must hydrate often and feed your body if you plan to have the energy you need to finish the run successfully.  Furthermore, you must drink on the run and take Gu or Gels to have energy.  All of these will help you get through the run more effectively.

 

If you follow these tips, you will learn to run effectively off the bike.  Like anything else, you must practice.  If you don't practice running off the bike, you won't do it well on race day.