Three critical components to plan for when designing a training prescription to improve your triathlon running. 

1. Specificity - You must practice running after cycling, often called 'brick training.' Even the best runners will struggle after cycling if they have not specifically trained for the triathlon run. Brick training only needs to be done once or twice a week and you do not have to run the entire distance of the run portion of your race. A word of caution, don't overdo the brick training.  
2. Strengthen and stabilize - The triathlon run is always done when the body is fatigued. Strengthening the core and stabilizing muscles will help the triathlete maintain form and economy and reduce the possibility of injuries. Target strength exercises that strengthen and stabilize the posterior muscles of the legs, back and upper body, like push ups, rowing, and step ups or lunges.
3. Become a better swimmer and biker - If you are exhausted from the swim or bike before the run it will be impossible to run well. So, becoming a better swimmer and cyclist will improve your ability to run during a triathlon. Always begin learning the new disciplines with skills and drills emphasizing proper techniques.

Runners of all abilities often add triathlons to their menu of activities to enjoy the benefits of Multisport training. Runners switching to triathlons have the advantage of already establishing a cardiovascular foundation and have experience in what many athletes consider the toughest triathlon discipline, the run. Experienced runners but novice triathletes need to be aware of a few considerations.

1. You don't have to run the same mileage you did as a runner. Your engine is already built; you need to work on specificity, strength and stabilization, and your swim and cycling skills.
2. Allow more time for recovery and adaptation. You may be in great cardiovascular and orthopedic shape for running but the added stress of swimming and cycling add up. Plan for quality rest and allow your body time to adapt to the new movement and added overload.  
3. Planning the exercise prescriptions for your triathlon training program becomes difficult with the added dimensions of two more sports. You'll need to eliminate unnecessary workouts and replace them with specific/key sessions designed with a purpose. You'll need to spend more time developing the discipline(s) that you have the opportunity to improve in the most. Typically, veteran runners want to train the most running because that is what they feel comfortable doing but the opposite should happen. Your training priority should be to invest more time in the technique and skill development of your limiting (weaker) disciplines. 

The mental toughness and focus that a runner brings to triathlon has a big advantage. There are a few mental strategies that the runner will need to remember.

1. Triathlons are like a chess game. You don't have the luxury of just running from point A to B. You have multiple variables to contend with like safety issues, energy expenditure, food and hydration, intensity, equipment, environment, and more. A key trait of a successful triathlete is the ability to stay focused yet be able to plan ahead.
2. The swim or 'water combat' is a mental hurdle for most runners making the switch to triathlon and mental toughness takes on a whole new meaning in cold dark water with arms and legs everywhere. The new and experienced triathlete must be prepared mentally for the swim.
3. It's said, "That fatigue makes cowards of us all!" In a triathlon fatigue is an enormous piece in the mental chess game being played out in the swim, bike, and run. Know that you will experience new levels of fatigue that will make you question yourself and the temptation to stop will rise up every time your mental strength waffles. Triathletes must persevere, remain focused and keep driving on!  

When you hit a plateau or, 'feel the need for some speed!' try this.

1. To swim, bike and run fast you must swim, bike and run fast. Sounds simple but hard to do. The runner turned triathlete should gradually inject short bursts of speed 20 to 30 seconds long with complete recovery in the new disciplines. This will introduce the neuromuscular system to faster movements while maintaining good technique with less chance of fatigue and injury. Don't only perform the speed bursts at the beginning of a workout but in the middle and end. It's necessary to teach your body to work efficiently when it's fatigued.
2. Most athletes don't have a speed problem their dilemma is going faster - longer. Each discipline has an individual threshold point or LT (Lactate threshold is when the bodies' ability to remove waste products exceeds its capacity to use or buffer them.) and when you raise those threshold points in each sport with the proper mix of overload, recovery and nutrition you will be able to swim, bike and run faster - longer. A runner's LT during running is not the same for cycling and running. Raising the lactate threshold for the swim and bike will be one of the most important types of training a runner-turned triathlete can do and will help you go faster, longer!
3. Learn how to rest and recover properly. No one ever gets faster or stronger until they allow their physiological and psychological systems to adapt. The art of recovery is more important than the latest interval session or techno training tool. Notice, I stated that the psychological system must recover too. The mental stress associated with triple sport training can take a toll on the mind and body. Recovery is very specific to the individual also. Listen, monitor, and always error on the side of too much recovery than too little. You can't race or train faster on tired arms and legs.  I've always said, "It is better to be undertrained than overtrained!"

Triathlon is the greatest sport in the World. Keep your training and racing in balance with realistic expectations and goals. Train smart and be healthy for the rest of your life.

 

Alan Ley

International Triathlon Union

Sport Development

alan.ley@triathlon.org