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Bike to Run Transition
Posted: February 26, 2007
The bike-to-run transition:
In the last 300 to 500 meters of the bike leg of a triathlon, think RECOVERY. Donít let others dictate your race; they may hammer to the bitter end, but you should not. Remember, they will pay a hefty price when they start the run.
Shift to an easier gear and spin the legs out. Apply only a little force to the pedals. Maybe even put them at 3 and 9 oíclock and stand up for a bit to give sitting muscles a break. Heart rate needs to come down too. Running will take some heartbeats away from you, so please be sure you have some to spare.
Dismount at the designated location. Some rules arenít as strictly enforced in some triathlons, but this one about getting off the bike ALWAYS is. You donít want a penalty for disobeying. Unlock and take off your helmet only when you have gotten often the bike. Jog or walk calmly but briskly to your transition spot.
Drink a bit more and eat a bit more before you start the run. Itís often hard to do so once youíve begun that shuffle.
Remember that your legs need time to acclimate to this new movement, range of motion. Start with short, shuffling strides. Focus on form and focus on the exhale. Relax your shoulders, breathe, and trust that in a few minutes your form will improve and youíll feel better.
If youíre feeling uncomfortable muscularly and/or cardiovascularly when you run, you arenít alone! Acknowledge the feeling and keep on moviní on. Your race is now more than 2/3rds complete. You are almost there!
Many a triathlete starts the run too hard and pays for it a few minutes later with ridiculously elevated HRís and reduced power. Please KNOW that an overly aggressive start might penalize you more than a steady or even slightly building pace. In other words, you could lose more time by REALLY having to slow down to catch your breath and recover than if you hadnít accelerated in the first place.
Likewise, some triathletes have an overly aggressive pace on the bike. Some can sustain it on the bike, but may very well pay dearly on the run. .Stay within your bodyís means. Push your limits, but donít ignore them. Youíll have a more successful race, guaranteed.
And please donít forget to SMILE. You primary purpose IS, WAS, and always SHOULD BE to have a BLAST!!