he final leg of triathlon should, on paper, be the easiest. But after the gruelling miles that precede it, even the simplest things start to look a lot more complicated.
The run is the big finish of your triathlon, a speedy summation of months of hard training. But let the weight of a swim and a cycle claw at your legs and it will soon feel like you’re running through glue. Remaining calm and not getting ahead of yourself are important but remember, this is the last chance to gain precious seconds.
Your first chance to do so is in the transition. Go smooth and steady, rushing will only lead to mistakes. Lucy Hurn, Head Coach at Windrush Tri and a PT at Virgin Active Walbrook, explains how careful prep can soon have you out on your feet.
Your first point of call is changing your laces. Specific elasticated triathlon ones will be much quicker and easier to tighten with shaky, adrenaline-fuelled hands. Another sticking point comes in your damp or sweaty shoes. “Talc is your best friend,” says Lucy, “use it in your socks and shoes.”
It’s when those clogs are on that the problems start. “Running’s running,” says Lucy, “but there’s a lot to say for technique.” As you try to get your legs up to speed it will feel impossible to move, but rest assured that your body will soon adjust.
Try to concentrate on getting the rhythm of your arms going. Freshly rested from the cycle, get to a steady, powerful swing of your arms and your legs will follow suit. It also means that you’re not concentrating on the sore bits.
You’re best served by accepting that your legs are not going to feel as fresh as your weekend park runs after a long cycle.
“Brick sessions are crucial,” explains Lucy, “so practice the fast change between cycling and running”. This is easily achieved in the gym but if you can find somewhere to do both and the transition then all the better.
The run comes down to your training and the kinds of times you would look to achieve. It’s been shown time and again that starting out slower will lead to a quicker finish. Called a negative split, it means the lactic acid and other symptoms of exhaustion are in your muscles for far less time. In fact, the majority of running records show this pattern.
If you are really keen of culling redundant seconds, then a few weeks before your race factor in sessions dedicated to transitions. Choose your preferred method – what comes off and goes on when – and practice it. Remember your helmet must be doffed, your shoes changed and your number switched to the front. Stay calm and methodical and don’t let panic get the better of you.
After all, this is likely an early stage of your triathlon career where simply finishing is a huge achievement. “Straight after you want to think ‘that was horrific, I never want to do that again,” says Lucy, “then five minutes late you’re looking for the next one.”
Lucy Hurn is Head Coach at Windrush Tri and a PT at Virgin Active Walbrook. She is training for her first Ironman triathlon.