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Chargement…
Chargement…
Triathlon running isn't normal running. You start with legs drained by 20 to 180 km of cycling, in often higher heat, with a stomach that's been working hard. Here's how to prep and execute it.
On a standalone road race (10k, half, marathon), you start fresh. In triathlon, you tackle the run after 30 min to 8 h of effort. Your legs are drained of glycogen, your posture is still hunched from the bike, your heart rate is elevated and your body has been in aerobic-acid mode for a long time.
It's precisely this specificity that makes triathlon running often decide the result. Preparing it well changes everything — not just in cardio, but in pacing, transition biomechanics and mental.
The feeling of heavy, stiff legs in the first kilometer is universal. It usually fades between km 1 and km 3. Best antidote: regular brick training (mini-run of 10-20 min right after the bike).
NEVER start at your 10k pace. The run of an Olympic triathlon is run at your half-marathon pace (15-20 s/km slower), a Half-Ironman at half to marathon pace, an Ironman at marathon pace or slower. Starting too fast = guaranteed wall mid-race.
You start with a stomach that's already taken in bottles, gels and bars. Keep drinking and taking 60-90 g of carbs per hour, but prioritize liquid forms (sports drinks, gelified gels). Avoid dense solids that don't sit well during running.
On Half and Ironman, the crash typically happens at km 12-16 of the half or km 25-32 of the marathon. That's where mental makes the difference. Anticipate: eat before you're hungry, drink before you're thirsty, walk an aid station if you feel the bonk coming.
30-60 min of endurance cycling + 10 to 20 min of run chained without break. The goal is NOT performance — it's neuromuscular adaptation to the transition. Once a week in triathlon prep.
1.5h to 3h bike + 30 to 60 min run. Specific format for Half and Ironman prep. Place once every 10-14 days, never in red zone.
1h to 1h30 of running in zone 2 (conversation pace), with the last 20 min at marathon pace. Develops base and ease at race-specific pace.
After a light 20-30 min bike, session of 6×3 min in zone 4 / 90 s recovery. Trains the ability to hold quality effort on tired legs — exactly like in competition.
T2 (bike → run) is faster and simpler than T1, but a botched T2 can cost 1 to 2 min and most importantly break your heart-rate rhythm. Good triathletes pass it in 30-45 s.
Training alone on the triathlon run misses the main ingredient: simulating effort under fatigue. TriMates connects you to triathletes doing bricks near you.
On the interactive map, filter by sport 'Multisport' or 'Running' to find dedicated sessions. You can also join a TriMates group with weekly habits (e.g., Sunday morning brick) to fit into a collective routine.
Training with others changes everything — especially on sessions that make the difference on race day.