| Run Lesson 1 - Develop Economy at Your BR |
Similar to the first swim session, your first run session should be a very simple session whereby you use the Wetronome on a run of between 30 and 45 minutes and aim to simply hold your BR stride rate, especially when starting to fatigue and running over hilly terrain. This is a great session to try as a brick session off the bike, where typically triathlete's will experience a reduced stride rate in response to fatigue from running off the bike. This session could be expanded systematically to feature as the main purpose in a brick session whereby a stationary cycle is used to ride at race pace for 10 to 15 minutes and then the athlete jumps off the bike and runs for about 5 minutes at or just above BR to encourage leg speed turnover when fatigued. This set can be repeated two, three or four times for maximum effect. Take about 2 minutes rest between each bike-run "brick" but make sure you run straight off the bike each time as though you would in a race.. Next: Run Session #2 - Progressively Elevate Your Stride Rate» (Kindly reprinted from the Swim Smooth website. All material © 2007 Swim Smooth) |
