(Eric D. Harrigan) writes:
>on improving the 10 km run that follows the bike and swim in
>an Olympic triathlon. Is there anyone out there that could
>suggest suitable tips or programmes ?? I would greatly
>appreciate any information offered.
difference is about 1 minute in a 5K or 3 minutes in a 10K. Some of
this might be due to Florida weather. At 7:00 AM, when most summer races
start, its normally 75-78 degrees and 90-100% humidity. By the time
I start running in an Olympic triathlon, its sunny, 82-88 degrees, and
70-90% humidity. (Summer is May through October).
I find I can avoid the "cement legs" sensation by slowing by 1-2 MPH
for the last mile of the bike. During this time, I stretch my hamstrings
and calves by standing on the pedals in the 3 and 9 o'clock position and
leaning over the handlebars, pointing my rear toe up. I hold the stretch
about 5 seconds, pedal some, then repeat with the other leg. I also
stretch my quads in the transition area (about 5 seconds).
This method costs about 15 seconds on the bike, but saves me a minute in
the run. It works even though I don't train for bike-run "bricks".