Aug 17, 2001 10:09 PM
|I'm mostly a road cyclist but I do a lotta TT work and I'll start playing intramural soccer this year so my interest in olympic (non drafting) has been perked again
My problem is that I cant get any good form/flow/sustaned pace/comfort/speed while running. My pace goes to hell in a hand basked quickly and without form I cant get into a rythem and so I just run a 1/3-1/2 mile and then quit it, its embarasiing and ego-crushed, especilly for someone as good a cyclist as myself (good not great). I've lost a lotta fat and weight recently which helps my looks but not my style, I just suck at the run section, when ever I do a tri I simply swim then bike then quit. If its a short raceI just suffer for those few miles but it really is pathetic to wreak major havoc on the bike only to DNF the run. What can I do to strengthen my run????
I already do calistenics (calf raises, one legged squats, situps etc.) to strengthen the muscles but it seems only to help my cycling, not a bad thing, but my run is still weak
Aug 18, 2001 7:58 AM
|The only way to improve your run is to run. How many miles are you running each week? The strength exercises you mentioned will probably not do much to help your run. You get plenty of strength work on the bike anyway. You need to work on your aeorobic system. I'm not sure how long the run portion of your tri is but to train for it you want to do a long run each week at least that distance, preferably longer. When I train for 10k's, my weekly long run ranges from 14 to 16 miles. Assuming you do not run much or at all right now, I would start with a base of about 20 miles a week. Once that becomes comfortable, add about 5 miles a week until you reach about 40 miles. As a novice runner, a higher mileage total could result in injury, plus with the time you spend on the bike, you may not be able to get in any more miles anyway. The majority of your runs should be at an easy pace. A pace that you could hold while carrying on a conversation. To improve your speed and endurance you need to do interval work(speed work), tempo runs, and a long run. For your interval work, I would suggest starting with 6x400 meters with a 400 meter recovery. To find the pace you should do these, I would suggest going to the track and doing a 3000 meter time trial(7.5 laps), as hard as you can. Get the average pace per lap you were able to manage and run your intervals at this pace. A tempo run is a run that is at your lactic threshold. It is comfortably hard, or a pace you would be able to maintain for about an hour(if your could run for an hour). If you use a heart rate monitor I believe it is 80 to 85 percent of your MHR. These runs generally range in length from 20 to 35 minutes. Your long run, as I mentioned before should be at least as long as the event you are training for. I usually run these at a fairly easy pace and then pick it up at the end. Remember to do a warm up and cool down before and after your intervals and tempo runs. I Hope some of this helps.|
|re: running trouble>>>>||sanewman|
Aug 23, 2001 6:48 PM
I have had a lot of problems with my running. My last race I posted 2nd fastest for the bike and run but 14th fastest for the run (athena) in my cat. I have gotten a couple of pointers from someone who was on the French National running team. He use to do Marathons and the 1000 meter and actually competed in the olympics once. I asked him for some advice and here is what he said.
Don't worry about distance in the beginning, focus on time. Start out with 20 minutes every other day at a pace that feels comfortable. Do this for 2-4 weeks. After this keep the time the same but now do 2 on and 1 off.Again for 2-4 weeks. After doing this you will adjust and run 3 days and take 1 off. AS you guessed it 2-4 weeks. The point is that you are going to work towards getting to the point where you will be running for 20 minutes 5 days and off 2. after doing this increase your time to 25 minutes. You will run like this for 2-4 weeks and so on. This is as far as he got with me. He also suggested excercises to do for running would be exactly as you are doing with the addition of excercises that focus on the lower and uppper back. The excercise that he spoke of was laying across a flat surface with your torso hanging off of the edge (someone needs to hold your legs). With your torso relaxed your head should be pointing straight towards the floor. Slowly raise yourself up, then down(not sure what this excercise is called).
This is a far as I got with him, he is going to help me out as I progress but he has assured me that speed and distance will follow if I stick to what he has laid out.
One other thing, try getting a heart rate monitor, I have found that my problem was due in large part to letting my heart get above my aerobic threshhold (140-150). I have found that If I focus on keeping my heart 140-150 for me it allows me to go longer then if I let it get up to 170 or higher, just a thought. There is a website called www.trinewbies.com that also has some great tips on multisport as well. Hope this helps!!
|re: running trouble>>>>||Vimalakirti|
Aug 30, 2001 3:37 AM
|It sounds to me like you simply don't spend enough time training for the runs. Soccer won't do it--I played soccer in college, and the kind of running you do during a soccer game (mostly slow jogging, some walking, some sprinting) is much different from the consistent moderate pace you need to run during a tri race, half marathon, etc. Don't be embarrassed to run some training runs very slowly (10 min mile, even 11 minute mile) until you get accustomed to running moderate to long distances. Can you run 5 miles at at 10 minute/mile pace? 10 miles? Once you've established that a certain pace is easy for you, then start gradually increasing speed until you find what you can reasonably ask from your body. Although strength training is good, ultimately the only way to make sure that you're in running shape is to run consistently, several times a week, at varying speeds and distances. And don't forget to throw a brick in there once a week, to accustom your legs to the bike-run transition.|
|Stretch between bike and run.||vanzutas|
Oct 29, 2001 6:29 AM