– Now as triathletes we focus a lot on our need to run faster off the bike, but, perhaps, we should
be rethinking this. After all, a lot of us run at
some very impressive speeds during run workouts in training, but actually get nowhere
near them come race day. Our legs are feeling far from fresh, in fact, they’re feeling
really quite fatigued coming off the bike. So today, I’m going to
be exploring the need to run stronger off the bike. (logo whooshing)
(logo bleeping) (relaxed music) Right, well, to help me explore running stronger off the bike, I’ve enlisted the help of Nick Anderson, founder of Runningwithus, and also a very experienced running coach for one of our channel partners, Polar. Now, Nick, thanks ever so
much for joining us today. I know you work with loads
of runners and triathletes out there, whole array of abilities. What is the main difference you see between the two different athletes? – I think the differences are changing, they’re becoming less
obvious, if I’m honest. The triathlete is traditionally stronger from all three events and is able to do lots of aerobic work and
maybe the injuries are less. Runners, they hit the ground hard and there has been this
run, run, run mentality, but we are changing in the running world and cross-training, aqua jogging, and we’ll do some threshold running and then this top end VO2 work because they’re training the
engine in a different way. Whereas the traffic would
of course get that stimulus within the swimming
and the biking as well, and will then need to
tune in with the running. And I think there’s a
danger that a triathlete can do junk running, as well, when they’ve actually got a
lot of stimulus, elsewhere, from a swimming and cycling. – Okay, but how about this VO2 work? ‘Cause I know, from experience, I used to do a lot of track
work with my local running club. We’d run at silly speeds and I’m not actually that
sure how useful it was for me on race day. – Okay, so look, you go along on a Tuesday night to the club. You’ve got your Polar
heart rate monitor on and you’re going to do 200s
to 400s, or maybe 800s. And it’s really good and
you come off the track and you are exhausted. You’re going to be
sick, and great session, that must have been good for me. But you were training in the zone up here, probably in a VO2 area, above
85%, working without oxygen. Yet, in the event you are training for, when you jump off the bike, you’re going to be working
with oxygen, aerobically, and probably somewhere in that 75 to 85% running economy threshold zone. So my argument is why not get better at working at threshold? Strengthen the stroke volume at the heart, use your heart rate monitor
to get that absolutely right and become more efficient
and have better economy. – Okay, so it sounds like
threshold is absolute key here. So could you explain very briefly what threshold pace or effort is to us? – Yeah, so threshold is the
top end of your aerobic zone. If you say your zero to 100%,
everything up to about 85% is working aerobically. 75 to 85%, the
physiologists, all the data, the research tells us, that is the area of threshold running. Running economy work, where we strengthen
the volume of the heart and that is what enables
you to push hard for longer, rather than just pushing very hard for a short period of time. – Okay, say threshold
pace is probably, likely, what a lot of us are
doing, sprint distance and Olympic distance triathlon
runs off the bike at. How about for those longer
distance triathlons, half Ironman’s and Ironman distance? – When you go into 70.3 and
kind of Ironman distances, then really we’re starting to look then at you running in the
lower end of your threshold and probably around about 75%. But actually, training at 75 to 85 will still give you the
strength to hold the 75% for a longer period of time. So it’s a magic zone, it works, but get off the bike and
the longer events and run and work at the lower end
of your running economy zone and learn to hold it. – Okay, well it sounds very useful. So let’s go and find out how
you work out this magic zone. (relaxed music) Okay, so how do we get
to this threshold effort and the training zones from that? – Well look, I’d argue
the gold standard way is always to come to a lab, maybe at one of the universities near you. Here we are today at Bath University. And really, within the lab, you’re probably going to
spend just over 100 pounds and there you’ll go on a
treadmill and they will be able to just gradually ramp up the
speed, ramp up the gradient over the tests that you do. Measure lactate, blood lactate
versus your heart rate, where you’ll be wearing
a heart rate device. And at the end of it you’ll get a report which will be your easy
running, steady running, threshold running and above, in terms of correct training zones. You know, you’re spending three, four, 5,000 pounds or more on a bike, I’d argue it’s a really good investment to find out what your training zones are. Having said that, go out on the track, do two times 800, really
hard, it’s a horrible session. At the end of the second of the 800s make sure you’ve recorded your heart rate or you’ve looked at it
and that will probably be pretty close to your maximum heart rate. Once you know your maximum heart rate, why not log back into your watch? Maybe, plug it back in and at that point you could override your training zones
that you originally set, ’cause now you’ve got your training zones based on your maximum
heart rate you’ve created. So on Polar Flow, you
could change all of that and it would be wonderful. 220 minus your age? Pretty vague, I don’t
think it really works. (upbeat music) – Okay, so we’ve got our threshold effort, our data, our numbers everything there. How do we now put this into our training and helping us run stronger off the bike? – Well now you’ve got the information I think it’s really time
to make this simple, make it easy. You’re busy people, you’re
swimming, you’re riding, don’t make this too time-consuming. Maybe if you’re going to go
out and do a 45-minute run, a 60-minute run, it starts
off with something like three by five minutes
in that threshold zone. So warm up and then just
pick it up for five minutes, three or four word answer pace, in the zone that you know
is the right zone for you. Hold it and then jog
for a couple of minutes and then back into five minutes, and maybe repeat that three times. Maybe if you’re more experienced,
it’s three by ten minutes. And you can be clever with this. If you are then training for
Half Ironman, 70.3 and longer, maybe you’re going to include
blocks of this threshold work even within your long runs. So you might go out
into a two hour long run and you might in the second
hour of the two hour long run do something like three times two miles or three times twelve minutes
or something at threshold, with the recoveries in between because you’re working
on that running economy when you’re tired as well. – [Mark] Okay, and assume
it’s really important that we’re keeping track
of that pace, our effort, our heart rates, whatever it is? – Yeah, so use the zones,
use the training zones that you’ve now discovered for yourself or had researched for you. And be honest and be strict,
and try and create graphs. When you look back at
maybe your Polar Flow or the other data you’re looking at, you don’t see graphs
where the Manhattans go up and then they go up again, you
want them to go up and hold and then come down in a
recovery, go up and hold again. You need to be in a zone that
you practice in training, but also practice now in
your races that you can hold. And if you feel good in
the latter part of the run, on race day, of course you
can squeeze it and push it on. But if you go out too hard
in training or an event day you’re going to suffer. You’re going to build too much lactate, you’re going to burn fuel too quickly and you start to work outside of that aerobic controlled zone. And it is the pain locker then and you just drag yourself home, rather than being stronger as you go on. – Right, well, thanks ever
so much for that today Nick, really really insightful stuff. If you guys have enjoyed today’s video please do hit that thumbs up button and if you’d like to see more from GTN just click on the globe and
subscribe to the channel. – It’s been great to meet you all. If you’d like to see
the Polar factory tour, click on the button. And if you’d like to see more
about running with power, see that by clicking just down here.

How To Run Stronger Off The Bike | Tips To Improve Running In Your Next Triathlon
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20 thoughts on “How To Run Stronger Off The Bike | Tips To Improve Running In Your Next Triathlon

  • September 16, 2019 at 9:16 am

    How often do you run off the bike in training? Leave us a comment!

  • September 16, 2019 at 9:26 am

    1st !!!!

  • September 16, 2019 at 9:39 am

    Needed this! Thanks GTN!

  • September 16, 2019 at 9:42 am

    Great insight!

  • September 16, 2019 at 9:46 am

    I have to see the clip a lot a times again, he speaks realy fast for me. But is this finnaly the ssp of running.

  • September 16, 2019 at 10:08 am

    The real question is how you can RUN faster ON the bike?

  • September 16, 2019 at 10:45 am

    Makes a lot of sense, thanks for this.

  • September 16, 2019 at 11:00 am

    The key to running strongly off the bike is to keep tabs on your power output. After trial and error i found the following recipe helped me a lot on the run. I raced mostly at 70.3 distances and found that keeping my normalized power at 75-80% of your FTP would give me relativley fresh legs for the run anything over this and my legs would be trashed for the run.

  • September 16, 2019 at 11:34 am

    Needed this hardly!!

  • September 16, 2019 at 12:17 pm

    Zones in stand alone run are quite different from brick runs. Our body is fatigued when it's time to run, so heart rate is going way higher. That's my experience

  • September 16, 2019 at 2:29 pm

    Id be curious as to his recommendations for a duathlete. We need both the speed of a runner in the first leg and then similar to a triathlete in the last leg of the race.

  • September 16, 2019 at 2:37 pm

    Awesome tips!

  • September 16, 2019 at 4:21 pm

    Love that their were videos of Vicky in their , great vid ❤️❤️

  • September 16, 2019 at 4:27 pm

    Well in sprint and olympic theres one way to do it. Smashing the bike and running as fast as possible. Theres nothing more to it.

  • September 16, 2019 at 6:52 pm

    Great video, As one of the older folk around here here who are new to the sport using the HRM has helped me significantly in the running and the to a certain degree the bike. Pretty sure its helped me avoid injury as well instead of just going full on from the gun.

  • September 16, 2019 at 7:06 pm

    Great video!

  • September 17, 2019 at 4:53 am

    There should be a Global Swimming Network xD

  • September 17, 2019 at 1:43 pm

    Thanks for the help. I'm just getting back to triathlons and GTN is my almost sole source for info right now.-Joseph

  • September 17, 2019 at 4:52 pm


  • September 17, 2019 at 5:40 pm

    Nick and Tom Craggs did a great session on marathon running at St Mary's in Twickenham a few years ago.

    Classroom followed by drills and some running.

    Would highly recommend Running with Us


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