the keys to making your triathlon run great
TRANSCRIPT
The Keys to Making Your Triathlon Run GreatCoach Joan Scrivanich, MA, CSCS
Certified USA Triathlon & USA Track & Field Coach
During a triathlon, your legs will feel like rubber bands or bricks.
Follow these tips and you’ll be able to run well in your next triathlon.
Training to Get Faster on the Run• Include bike-run bricks in your
training.
• If cycling is your weakness, become stronger on the bike so that you're not as fatigued when you get to the run.
• If running is your weakness, focus more on your run training.
• In either instance, you may want to add an extra day of running or cycling to your schedule or include more quality work.
Running Form
NOYES
• Good running form is necessary to run with less fatigue and less injury.
• Avoid overstriding and land under your center of gravity.
• Get a video run analysis performed by a qualified coach.
During Your Race• When you get toward the end of the bike, start
thinking about the transition and make that mental switch from being a cyclist to being a runner.
• Use the last part of the bike leg to switch to an easier gear and also stretch out. Get out of the saddle and loosen up those hip flexors.
Equipment That Will Help You Along Your Journey
• A Good Pair of Running Shoes • Technical Clothing • Sunglasses • Hat or Visor • Sports Watch • Optional (but necessary for high performance
training): – Hart Rate Monitor – GPS – Power Meter
Safety While Training
• Be aware of your surroundings constantly • Keep the earphones for the gym or home • Carry ID • Be Seen • Run on trails and soft surfaces whenever
possible • Run on sidewalks instead of the street • If running on the street is unavoidable –
Run Against Traffic
Resources
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• Joan Scrivanich, MA, CSCS is a USA Triathlon and USA Track & Field Certified Coach as well as a Certified Strength & Conditioning Specialist.
• Master’s degree in Exercise Physiology from Columbia University
• Endurance athlete for over 25 years, which has included competing at a division I college in both cross country and track.
• Coaching career started in the healthcare field while working at the top NYC hospitals in cardiac rehabilitation and research.
• Coaches triathletes and runners full time.
• Contact: [email protected]
RiseEndurance.com
About Coach Joan