Race the Run

At CBC Endurance Training we've built a reputation for taking our athlete's real life circumstances and weaving successful training plans and hopefully, race results.  Our mission statement is simple:  "strength, balance, results"

We work with single moms, tech folks with heavy travel schedules, parents and professionals trying to balance a very hectic life.  We also work with athletes with injury problems and physical limitations.  Most Age group athletes can relate to at least one of the situations outlined above.  Correspondingly, our eight years of coaching experience has taught us that, generallly speaking, run training seems to be the neglected sport given time constraints and training hours devoted to swimming and biking.  

The run leg of triathlon sometimes is reduced to a survival march, a painful shuffle to endure.  It is time to change that thinking and start "racing the run."  "Its easy to fall into a pity party" and simply conclude that you are not a runner when you start to slow down, says Jesse Kropelnicki, founder of QTS Systems and coach to many fast running professionals.  

Following are three important areas of improvement to turn your shuffle into a race day weapon.  

1. Fuel smarter to run faster - "the number one issue, by far is race fueling on the bike," Kropelnicki says.  "There's not even a close second."  findings reveal that most athletes are not drinking nearly enough sports drink or taking in enough sodium.  Proper fueling levels need to be established well before race day and practiced on every ride.  Work with your coach or nutritionist to start formulating a plan.  Good fueling on the bike sets up a successful run.

2. Pace the distance - the problem with triathlon running is that it comes after a swim and bike ride.  Many age groupers go out way too hard on the bike, then suffer greatly on the run.  Proper pacing involves parceling out effort over both halves of the bike leg.  Equal splits is a good goal achieved by smooth, consistent pedaling and constant monitoring of your effort.  Kropelnicki suggests watching power output (if you race with power) and/or using Heart Rate to judge effort.  Avoid big spikes in Heart Rate, keeping your effort consistent.  

3. Train more for durability - Most Triathletes are not putting in enough volume.  At CBC, run volume is managed closely especially for athletes running on cranky knees or other structural problems.  Volume is built slowly, safely with peak volume coming two to six weeks before your race.  Run training intensities are generally race pace or slower on longer runs and threshold type paces for shorter runs.  Work closely with your coach to establish the best run program for you so that you can "Race the Run."  

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