Turn Your Triathlon Run Leg Into A Strength

Have you ever gotten to the run leg of a triathlon and switched to survival mode?

Here are some tips to really improve your run off the bike in a triathlon:

  • Follow your nutrition plan on the bike – replace sodium, fluid & carbohydrate
  • Pace your bike leg to maintain speed, cadence & perceived effort throughout the entire duration where possible. Spikes in effort result in increased fatigue which will be felt on the run leg
  • Run off the bike in training often, especially when fatigued
  • Make sure you slowly build your run volume toward the target race distance. It may not be in one session (ie. Marathon) but split over a couple of successive sessions in a short period of time
  • Get some advice on your running technique to improve efficiency. Focus on holding one or two of these technique points whilst running fatigued. See our blogs on running mechanics & running posture.
  • Practice running at “race pace” off the bike in training or during non-goal events such as local fun runs, duathlons or mini triathlon sessions


Race (Don’t Survive) the Run

The First Four Steps To Improving Your Run

How To Run Faster Off The Bike

3 Tips For Running Faster Off The Bike