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Paul's Wetronome Tutorials Run Session #1 - Develop Economy at Your Base Rate by Paul Newsome |
- Set a base rate for a comfortable pace
- Basic aerobic run 30-45 minutes
- Learn to fall into rhythm
- Triathletes work in a stationary cycle
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»