Infamous Run
We are refering to the third segment of a triathlon. We all know from our numerous BRICK workouts what this feels like. The “awkward” feeling is generally due to biomechanical deficiencies and not conditioning. The following article should help you reduce this “awkward” feeling leading you to a more successful run coming off of the bike.
How long are your crank arms? That’s an odd question. However, this has a lot to do with your run coming off of the bike. When we ride the bike, our biomechanical disposition is determined by crank arm length in regard to leg length. The longer your crank arm is the more your leg must extend from the knee and hip joints. This is critical to understand because when we run, we are taught that to increase speed, we must increase stride length and foot strike turnover. So what do we do when we train? Obviously we attempt to increase stride length and leg turnover with regard to foot strike. For the purpose of this discussion let us make the comparison of foot turnover to cadence or Revolutions Per Minute (RPMs) on the bike. Now getting back to the visualization of your riding your bike for “X” miles at 85-95 RPMs. When we come off the bike why change this? The answer is we do not change this. However, we must take the crank arm length into account. Why? Simply, because when we run our stride length is always going to be longer than our crank arm length.
Stand with your bike beside you and put your feet on the ground the same distance, as your pedal axels are apart at the 3 and 9 o’clock position. This is the stride length you want to use in the beginning of your run. Now as you approach the last part of your ride shift to a light gear and maintain your cadence. Of course the fear here is that your speed will decrease. This is true but the benefit is in the run. As you decrease the demand on the legs with a lighter gear and same cadence you can also decrease the amount of lactic acid in your legs accumulated from the ride. Now dismount your bike and perform the transition of your life. As you begin to run keep your foot turn over relative to the cadence that you maintained for the majority of your ride. Your goal is probably between 85-95 RPMs. Maintain a similar cadence on the run with an average 90. The trick here is to keep your stride length short enough to resemble the distance of your feet with relation to the crank arms on the bike. As you progress into the run you can lengthen your stride until you are running your normal gait pattern with relation to stride length. Your turn over rate of your feet or “cadence” will not change. The only thing that changes is the stride length. I hope this helps all of you with that “awkward” feeling a little.
For More Information Please contact Boris!
Train Well! Boris G. Robinson Triathlete / T3 Coach
