Transition Running

About 60 seconds into a "transition run" last week (my first in about a year) I considered turning
around at the next block and heading back to the house. Experience told to me to just relax and
that abnormal feeling in the legs will change. Guess what? Ten minutes later I actually felt like
I had running legs and not just stumps dragging on the ground. Amazing what a little experience will
tell you!

This got me thinking about triathlon running and some of the necessary tools it takes to do it
well. Important to note, the transition to running is very different from long course racing (half or
full Ironman) to short course racing (sprint to Olympic distance)

First, let's deal with a couple items that are common to both types of distance:
1) Practice Patience - Quite often triathlete charge out of the transition area, or on a
"transition run", at a speed that eventually causes them to slow down. I try to encourage my
athletes to start the run controlled and patient with the ability to build your run effort if
necessary or hold it steady.

2) Perceived vs. Actual Pace - Another pitfall athletes make is trying to do transition runs at
the exact pace at which they think they will be racing. My view is that racing and training paces
will vary, perceived effort levels remain similar. That being said, if you have a transition run
planned at "race pace" you may want to begin that run practicing patience first, then ease into a
"perceived race pace". If you are training with heart rate devices, complete the run at your
prescribed heart rate. Leave the pre-determined mile pace alone; if you are rested and pacing
right, the speed will surface on race day.

3) Race Practice & Experience - Plain and simple, there is no better way to learn these lessons than
experimenting at races. Pick low key races, local races, or events that have no importance to you
when practicing different strategies.

Short Course Race Running: One of the keys with short course racing is that if you are not careful
the run is over before you get it rolling. Here are some tools critical in helping with the
transition to running in short course races. 1) Practice - As your racing season gets close you
need to start incorporating "transition runs" into the program at least once per week. It may even be
advisable to do this up to three times per week for varying amounts of time as a peak race
approaches. Only one of these runs is at perceived race pace while the others are at comfortable
effort levels. 2) Q.T. - Quick Transitions are a key to successful short course racing. This doesn't mean
you rush when heading out for the run, but practicing it in a controlled, fast manner will yield a confident
and fluid transition on race day! 3) Cadence - I have always believed that carrying a slightly higher cadence
on the bike in short races, or at least higher towards the end of the bike segment, will lead to a better transition
to running. You may even try standing for 15-20 seconds 2-3 times before T2. 4) The Brick - Brick workouts
is a term that is thrown around a lot in training circles but is rarely ever executed. The original "brick workout"
referred to a number of bike and run segments stacked together. For the short course athlete here is my "brick
workout":
-15min. bike at ez/moderate effort, followed by a Q.T. and 5-7min. run at the same effort.
-15-20min. bike building to perceived race pace followed by 7-10min. run at same effort.
-15-20min. bike at perceived race pace followed by 7-10min. run at same effort level.
-15min EZ warm down on the bike.

Long Course Racing: Different from short course racing, long course races allow you time to relax
and settle into your pace after spending 2:30 to 7:00 on the bike. Below are some tools valuable in
helping with the transition to running in long course races.
1) Practice - No different from short course racing you have to practice this skill. Although
it may be valuable do this two times per week, the most important time is to do a short run after
your long bike ride as the important races roll around. This run is not only a challenge
physically so relax and let the legs come around. It is a mental task running after a long bike
because you quite often don't feel like doing it. Most of these runs are 20-40min. for my athletes.
2) T.R. - Transition runs again are also a key to long course success. The difference for this type
of racing is patience and relaxing are the key. Take the time to change your shoes so they are
comfortable, sip on some fluids, even stretch for a few moments. This quite often leads to starting
the run at a controlled effort, a crucial skill for race day!
3) Cadence - For long course racing cadence may not be as big a factor. My key is that it may be
advisable to slightly vary cadences throughout the bike ride to delay the complete fatigue of
isolated muscle fibers. As you are finishing the bike you may want to lift your cadence and/or
stand a little so the body is in a more upright position.
4) "Transition Workout" - Different from the brick session these are sessions that simply include a
run after a ride. Here are two "transition workouts" for long course athletes.
-Half Ironman TW - 2:15-3:00 bike ride followed by a :45-1:00 run. For the bike you want to build the
ride so the last :30-:60 minutes are at perceived race pace. The run should be a building effort as
well with the last :20-:30 at perceived race pace.
-Ironman TW - 3:00-5:00 bike ride followed by a 1:00 run. For the bike you want to build the pace
so the last 1:30-2:00 is at perceived race pace. The run should be a test of patience with the
first :15-:20 at an easy effort. Eventually you want to hold perceived race pace.
NOTE - For the majority of athletes these long transition sessions may only be needed 1-2 times
over the final 12 weeks of your peak race build up. Other than that T.R.'s most often only need to
be :30 long.

I hope this helps you understand triathlon running and my philosophy a little better. Until next
time, happy running!

Cheers,
Dave