Unlocking the Secrets to a Stronger Run Off the Bike in Triathlons
Triathletes often start coaching with us encountering the same common hurdle: they struggle to run efficiently off the bike. Many athletes approach coaching services with the singular aim of improving their running speed. However, as coaches, we recognise that the nuances of transitioning from cycling to running extend far beyond simply running faster. It’s essential to address the finer details that affect performance in the latter stages of a triathlon. Coach Philip explores how to improve your run off the bike.
You have to be fit enough to do the duration of the race
Can you complete the distance? If an athlete aims to complete a fast 10K in a standard-distance triathlon, they must possess the aerobic endurance to sustain their effort over approximately three hours. This is a foundational step all athletes must pass through before they can genuinely race.
Assuming the athlete has completed a few triathlons and possesses the foundational fitness, we can explore deeper mechanisms influencing triathlon run performance.
Understand that speed is an output – measure what you put in.
With the introduction of running power meters, we can dive into more in-depth running analysis. The equation for running performance can be simplified to:
Running Speed = Running Effectiveness × Running Power.
In this formula, running effectiveness is a multiplier governing how an athlete's effort translates into speed - in other words, how much speed you can get per watt of power. Stronger athletes typically exhibit smaller discrepancies between their running effectiveness off the bike and their typical running effectiveness, indicating less of a performance impact due to the bike leg. The pressing question becomes: What causes this phenomenon?
How does Biomechanics change off the bike?
Due to their cycling position, some athletes frequently experience tightness in the anterior muscle groups, particularly the hip flexors and quadriceps. This tightness can diminish their ability to achieve full hip extension while running, increasing their reliance on a quad-dominant running style and reducing their overall efficiency at the point of impact with the ground.
General flexibility exercises focusing on hip flexors and hip openers can improve the athlete’s range of motion, improving running form. For long-distance triathletes, slightly adjusting their cycling posture can also help alleviate tightness from pedalling and optimise running performance. Finding a good bike fitter who understands the importance of running well off the bike and the impact bike position can have can significantly improve your triathlon run.
Another strategy is prioritising running form over speed at the start of the run segment. This means cuing the body’s movements more effectively than pushing for immediate speed. This can allow the body time to transition between sports.
Give yourself enough fuel at the start of the run.
The second critical factor is energy management throughout the triathlon. An athlete’s pacing strategy can significantly influence their running performance off the bike. This often stems from poorly managed energy intake and pacing throughout the event.
If glycogen stores are depleted during the bike and not adequately fuelled, athletes may arrive at the run segment without sufficient fuel in the tank to run the intensities they are capable of. This could be due to over-biking or under-fuelling. In training, we rarely do the intensity and effort a race demands; therefore, the results can often be below our expectations. The reality is that we have probably completed the race to our maximum given everything, but we could have done better with the proper fuelling and pacing strategy. Often, poor triathlon running is masking inflated biking performance expectations.
A Multifaceted Approach
Improving your run off the bike in a triathlon is akin to solving a complex puzzle; there is no one-size-fits-all solution. There is a lot more to a good multisport result than just following a plan. As you get more data, you can individualise the race plan to ensure you can deliver the race you deserve. However, it is rarely as simple as needing to become a better runner.
For more specific insights, contact one of our coaches.
Philip is the founder of Tri Training Harder LLP. He’s a British Triathlon Level 3 coach, and has been coaching for over a decade and is involved with mentoring and developing other coaches.
Philip has have coached athletes to European and World AG wins, elite racing, many Kona qualifications, IRONMAN podiums and AG wins.
Alongside the conventional development through many CPD courses, he has also been fortunate enough to work alongside experts in the fields of Physiotherapy, Strength and Conditioning, Nutrition, Psychology, Biomechanics, Sports Medicine. Putting this knowledge into practice he has worked with thousands of athletes to various degrees, from training camps in Portugal and around Europe, clinics in the UK and online coaching.
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Tri Training Harder are one of the leading Triathlon coaching providers in the UK, using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.
The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.
If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. You can contact us via the website, and one of the team will be in touch.