…that’s something that we’ll cover today in this installment of the triathlon primer.
The last leg of any triathlon is the run. There are one or two things you should know.
Things you should know
-Your legs are going to feel like crap after you’ve been on a longish no-impact bicycle ride. They will say things to you, like, “#@*%!” and “#*$&@!”
-Quick turnover–that is, the ability to put down one foot in front of the other at a faster rate than usual–is the key to faster leg recovery.
There isn’t anything you can do about the fact that your legs will feel like so much garbage after you’ve been on your bicycle.
However, you can help your legs get used to feeling like crap by engaging in brick workouts: swim right before you bike; bike right before you run. In other words, practice what you’d do in a triathlon. At some point, after you’ve done four or five of these, it will begin to feel normal that your legs feel like crap. (?) Yes, yes, I know. It sounds like bunk, and even slightly insane, but hey, this sport is slightly insane.
Don’t think, even for a second, that just because you’re doing that last part of a triathlon, you can slack off on your fueling and re-fueling. Odds are, you haven’t eaten or had nearly as much to drink as you need to, so you’d better keep on sipping that water and taking little nibbles of whatever yummy stuff you’ve got in your jersey pocket, or whatever they’re offering you at the aid stations. All in moderation, though–if you do like I did during a particularly harrowing half-Ironman about a month and a half ago and eat like a peeeeeg, things may not go so well for you.
Between the bike and the run, you might also consider re-applying some lube to the insides of your thighs and perhaps around your arms where your sleeves meet skin. You’ve been sweating a lot, and, um, frankly, the nice technical fabric you put on ages ago is probably just a little crustier with sweat than it was before. The guys out there may want to take care of their nipples. Bloody nipples don’t make anyone want to hug you at the end of a race. Blech.
As usual, pace yourself. This is where something new comes in. This year for Ironman, I’ve decided I’m going to adopt a run-walk strategy. I’ve never done this before, and frankly, it made me feel like a panty-waist. Everyone I’ve ever seen walking in a half-Ironman has looked drained, and, worse, embarrassed. But you know, eventually, I got used to it. And my pace didn’t suffer all that much. And, mentally (we’ll talk about that a bit more in another installment), it really helps me to know that after 8 minutes of running, I get to walk. Walk! Unheard of!
At the very least, my knees are much happier. They no longer feel as if they want to fly off and shoot around the room, wreaking all sorts of havoc before landing spinning at my feet. They feel like they kind of want to stay attached, the better to walk me to the bar, where a sweet pile of cheese fondue and a nice margarita will be awaiting me.
Right. We leave for Switzerland tomorrow. Forthcoming, though, we’ll talk about nutrition and the mental game, as they pertain specifically to Ironman. Thanks for reading, everyone! And feel free to write if you’ve questions!!