How To Run Stronger Off The Bike | Tips To Improve Running In Your Next Triathlon

As triathletes we focus a lot on our need to run faster off the bike, but perhaps we should be rethinking our approach to this? Many of us will run at some impressive speeds in workouts, only to get nowhere near them on race day. Mark is here to explore the need to run stronger off the bike.
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As triathletes we focus a lot on our need to run faster off the bike, but perhaps we should be rethinking our approach to this. After all, many of us will run at some impressive speeds in workouts, only to get nowhere near them on race day.
It’s not like we’re starting the run fresh, in fact we’re rather fatigued by the time we get to the run. So, today Mark is exploring the need to run stronger off the bike.
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[@gtn]

How often do you run off the bike in training? Leave us a comment!

[@markankone9362]

Not enough, for the short distance it is fine but for the longer distance i come to short

[@ingmarneple6072]

Once a week or once in 2 weeks

[@fajwolbert]

Every bike training

[@AdrianGuinsburg]

Twice a week

[@heymanmotorsports49]

One month out, Every time I ride I practice T1 x5 and when the ride is over I practice T2 x3 Every run day I practice T2 x3 or x5 and then run You can get so efficient with transitions All it takes is practice. It’s free time, so don’t hemorage it.

[@roydos949]

The key to running strongly off the bike is to keep tabs on your power output. After trial and error i found the following recipe helped me a lot on the run. I raced mostly at 70.3 distances and found that keeping my normalized power at 75-80% of your FTP would give me relativley fresh legs for the run anything over this and my legs would be trashed for the run.

[@OneBigHappyLife]

Thanks for the help. I'm just getting back to triathlons and GTN is my almost sole source for info right now.-Joseph

[@akdrn3624]

Zones in stand alone run are quite different from brick runs. Our body is fatigued when it's time to run, so heart rate is going way higher. That's my experience

[@andreasmaher8749]

Id be curious as to his recommendations for a duathlete. We need both the speed of a runner in the first leg and then similar to a triathlete in the last leg of the race.

[@kevinbank8762]

I would also be curious about that.

[@heymanmotorsports49]

Once again great video guys well put together very informative thank you

[@eirkro]

The real question is how you can RUN faster ON the bike?

[@wissamsoultan198]

Great insight, really enjoyed it and got a lot out of it.

[@MegaMagicbeans]

Great video, As one of the older folk around here here who are new to the sport using the HRM has helped me significantly in the running and the to a certain degree the bike. Pretty sure its helped me avoid injury as well instead of just going full on from the gun.

[@alienbeef0421]

There should be a Global Swimming Network xD

[@lhordrussellborces6652]

Needed this! Thanks GTN!

[@gourami7]

Nick and Tom Craggs did a great session on marathon running at St Mary's in Twickenham a few years ago. Classroom followed by drills and some running. Would highly recommend Running with Us

[@leopers9225]

Well in sprint and olympic theres one way to do it. Smashing the bike and running as fast as possible. Theres nothing more to it.

[@trimad6128]

My Ironman runs seem to work fine off the bike but for some reason 70.3 race my legs are ruined and my HR spikes!I think nutrition is key which I seem to be falling down on a lot!Great info thanks

[@lauracahill4780]

Great insight!

[@mollyshazza2384]

Love that their were videos of Vicky in their , great vid ❤️❤️

[@neilshannon9930]

Makes a lot of sense, thanks for this.

[@hrun0815]

I’m a little confused: Of course I understand why you want to do is your training for a half or fill Ironman in maybe the 75-85% zone. However, wouldn’t SOME work to actually increase your VOmax also improve your speed/efficiency in the 75-85% zone?

[@tomasvalve930]

Great video!

[@laskunkz9711]

Needed this hardly!!

[@2000triathlete]

I didn’t get the connection between the testing in the lab v02 and the 2x800’s max HR test. Is it just 2 options to find ones zones or was the lab test result part of the formula of the 2x800 result?

[@christianesteves2301]

Hi, What is the lab test called? blood lactate against HRM? Best, Christian

[@Maomaozainanjing]

So how can i raise my threshold level ? (which seems the key to be a faster runner ultimately...)

[@jessicaredditt8826]

If measuring my running two 800s, how long would you rest between them?

[@2000triathlete]

Jessica Redditt; anytime we do 800’s on the track it’s always and 200 easy jog recovery.

[@markankone9362]

I have to see the clip a lot a times again, he speaks realy fast for me. But is this finnaly the ssp of running.

[@youtubebeliever8047]

👍👍👍👌👌👌👌

[@manooms78]

1st !!!!

[@edinburghtumuran916]

Awesome tips!