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Bike to run. Help required!
hedgehog3010
Posts: 3
in General Chat
Completed my first OD event in Rutland this weekend and although things went quite well, was pretty disappointed to only clock 44.20 for the run (aiming for sub-40). I really struggled with tight glutes and thighs: any tips (to train 'smart') or is it just a case of train more?
Cheers!
Cheers!
0
Comments
1. Are you doing brick seesions?
2.Are you changing down to a lower gear on the bike for the last 3 hundred metres to spin your legs quicker to lose the lactic acid?
3. Hydration maybe something to think about!
I actually felt that I was well hydrated for this race (usually I get the dreaded stomach cramps / drop my water bottle - what an ar*e!) I didn't really spin my legs out in the last session on the bike due to a downhill finish & therefore slowing off / braking; however, I think you may have hit the nail on the head with a distinct lack of brick training being incorporated into my schedule. One for the future! Thanks for the post.
If I have a run and bike to do on the same day I will always do a brick session regardless of distances/time involved.
Try not to drink anything substansive 1-2km from the end of the bike leg....
try this session...
20 min run @level 2
30 min bike @level 3
30 min run @level 3
20 min bike @level 4
20 min run @level 2
this should deffo give you a good chance to test those run off the bike issues and test nutrition etc
Regarding spinning your legs out at the end of a race..... I dont bother, makes no odds to my running.
I natural cadence is low as I prefer to mash out a big gear, I find it more comfortable than spinning high rpm. For exmaple at the weekend at the FGS Sprint I only came out of the 11 tooth(smallest cog) on the rear cassette for the bridges... and I clocked the fastest bike split in the race...
good luck!!
My usual 1hour bike 30min run weekly brick workout is getting a tad mundane so I'll have a crack at this.
Hussler, what's the level scale you are using please? HR zones?
Cheers
Si