Triathletes should not fuel like runners

 

Although we have a tremendous amount of research on sport nutrition strategies to optimize performance in runners, there's very little research on long distance triathlon.  It's impossible to isolate one variable in a triathlon-focused experiment. For example, with so many different environmental, physical, mental, terrain, pacing, fitness and physiological factors contributing to performance in a 70.3 or 140.6 mile event, it's impossible for research to create specific sport nutrition guidelines for swimming, biking and running when there are so many unpredictable and uncontrollable variables.

We must recognize that running off the bike for 13 or 26 miles in a half or full distance triathlon (respectively) is very different than running a stand alone half marathon or marathon. For example, a stand alone endurance runner will start the race is cool or cold conditions, first thing in the morning with a body that is glycogen loaded and well-hydrated. Marathon races are often issued a heat warning if a race is predicted to reach over 75-degrees. The pacing strategy of a marathon is usually one of holding back and increasing the pace as the race continues (negative split). The race course is generally flat and training is based on preparing to hold a specific pace. With all this in mind, a runner goes into a race with little to no added physical stress. 

A triathlete couldn't be more different. 

A triathlete starts the run in moderately warm or hot conditions. The triathlete has already been exercising for 3-6+ hours when the run begins. The triathlete is now needing to run with muscles in a fatigued state while attempting to avoid extreme dehydration and glycogen depletion. There's also the mental fatigue of racing for 5-15+ hours compared to a stand along marathon that lasts 2-3 hours for the elite athletes. 

A few other physiological changes are taking place when running off the bike: 

• Oxygen consumption, respiratory frequency, ventilation rate and heart rate increase more when running off the bike vs. stand alone running. 
• Metabolic changes - triathletes are running in a state of glycogen depletion, dehydration, ventilatory respiratory muscle fatigue, decreased stroke rate and volume and increased core body temperature. 
• Biomechanical changes - triathletes are running 13 or 26 miles with muscle fiber damage and different running economy than that of stand alone running. This includes increased ground contact time, increased vertical oscillation, decreased running economy, altered foot placement, decreased stride length and gait frequency, tight hip flexors, less stored elastic energy in the muscle-tendon complex. 
• Neural fatigue - neuromotor patterns are reduced when running off the bike. When running off the bike, triathletes also experience inefficient muscle recruitment patterns, central nervous system fatigue (inability to send signals/recruit muscles to contract), decrease in the voluntary activation of muscles, decrease in the frequency and synchronization of motor neurons, reduced drive from motor cortex. 

Having said all this, when it comes to the nutrition guidelines for runners, we can't apply the exact same fueling and hydration strategies to triathletes. Even if research doesn't offer specific guidelines for triathletes when running off the bike, it is clear that triathletes can't fuel and hydrate in the same way as stand along runners. 

Unconventional triathlon run training

Over the past 14 years as a triathlete, my body has experienced a wide variety of run workouts. Without getting into too much detail, I've learned that some workouts build confidence, some workouts don't carry over to performance improvements, some workouts increase the risk for injury and other workouts are really beneficial to the demands of triathlon.

Becoming a better at running off the bike is much more than training for speed or distance or accumulating weekly running miles. Proper run training means you must think like a triathlete and not like a runner. 

If you think about the sport of triathlon - specifically any distance at and above the Olympic distance - the sport is all about resisting fatigue. Speed is relative to the distance. 

One of the most important physiological components of successful triathlon racing is resiliency. The stronger and more efficient you are, the easier it is to resist fatigue. Training to improve your 5K or half marathon times in a road race will not guarantee that you will become a better runner off the bike. In fact, historically, most of the top triathletes lack a background in competitive running. Some elite triathletes can run faster off the bike relative to their own stand-alone run times! Not surprisingly, triathletes with a great background in cycling tend to fair better running off the bike than their competitors.

In my book Athlete to Triathlete, I discuss four main areas that will help you become a better triathlon runner. While there's no order of priority to the following, it's unlikely that your running will improve if you master one without the others.

1. Learn easy, efficient running. 
2. Improve swimming and cycling. 
3. Triathlon is a strength-endurance sport.
4. Practice proper fueling and hydration. 

Here are a handful of my recent run workouts. As you can see, there is a wide variety of workouts, no workout is set by miles (all by time) and there are no pace guidelines to adhere to. I also have the freedom (and permission) to walk and reset my form anytime (which I do often). Some workouts are repeatable but many are new. With this said, I look forward to my run workouts, I love feeling challenged by some workouts, I really enjoy the runs when I can run as easy as I want and I find myself feeling accomplished after every workout. Even though I listed the more specific run workouts, I also do a lot of brick runs and most of them (unless I run on the treadmill) are on hilly terrain (so the terrain is the interval and I focus on running well up and down the hills). I always start my stand alone runs with ~15-20 min of mobility, light strength and dynamic stretching. And I always bring liquid calorie sport nutrition with me (and consume it) during every single run (with my Naked Running Band).

Treadmill Walk (50 minutes)
WU: 10 min EZ jog

Pre-set:
4 min walk 10% incline
2 min walk 12% incline
1 min walk 15% incline
1 min rest

MS: (with 20 lb weight vest)
4 x (4 min walk at 15% incline w/ 20 sec rest btw)

Post set:
12 min form focused running at 1% incline

CD: walk
--------------------
Neuromuscular firing run (50 min)
WU: 15 in EZ run

MS:
30 minutes as (1 min fast/4 min best easy pace x 6)

CD:
5 min EZ
------------------
Strength run (80 minutes)
WU: 20 min EZ
Pre-set:
15, 30 45 sec build effort to strong uphill w/ EZ jog down btw each

Main set:
4 x (3 min steady strong uphill w/ smooth good form running down)

Post set:
30 min best easy pace
------------------
Variable speed (1:45)
WU: 20 min EZ running

Pre-Set:
30 sec Fast/ 90 sec EZ
60 sec Fast/ 90 sec EZ
90 sec Fast/ 90 sec EZ
60 sec Fast/ 90 sec EZ
30 sec Fast/ 90 sec EZ
10 min Best EZ Pace

MS: 2 rounds
10 min as (1 min at tempo / 1 min Strong x 5)
20 min Best EZ Pace

CD: Walk

TriWeek: Running Tips

Running is the most convenient sport of triathlon - you can do it anywhere, anytime. 

Running is the most cost effective sport of triathlon.

Running is the sport where you will likely experience a big endorphin-rush.
Running is a way to relieve stress.
Running is a way to get outside.
Running is familiar to most triathletes - either from road racing (ex. 5K, half marathon, marathon) or running for fitness.
Running is a way to change the body composition.

Running is the sport where most triathletes feel there is much room for improvement.

Running is the sport where most triathletes experience GI distress.

Running is the sport that is most remembered at the end of a triathlon.
Most triathlon performances are defined by the run portion.

Most triathletes feel they need to run harder or longer to run better off the bike. 

Many triathletes feel that if they lost weight, they'd be a better runner.

Running has the greatest risk for injury.

Based on the above, triathletes have a strong emotional component to running. Because of this, athletes put a great amount of extra attention into run training - feeling like they always need to run more (harder or faster).

Interestingly, great runners rarely make great triathletes. Because the sport of triathlon is swimbikerun, you need to train in a way that makes you a better triathlete. To run well off the bike, you need to be strong on the swim and bike and most importantly, you need to be efficient and strong on the run. Instant of putting the focus into running distance or speed, you need to learn how to hold good running technique as you get tired/fatigued.

Training to become a faster runner does not mean that you'll become a better runner off the bike. Therefore, your run training must train you in a way that allows you to tolerate the demands of running on tired legs. Therefore, your ability to run well off the bike is not determined by how fast you can run but how well you can resist fatigue.

Sadly, there's no secret strategy for preparing for a perfect run off the bike. There are many variables that can affect running performance, like the terrain, weather, fit on the bike and swim environment. Nerves and mental toughness can also impact the run. Many successful triathletes have had incredible race day performances despite feeling horrible on the run.

Because running off the bike is extremely demanding (some triathletes are better at it than others), you want to think of ways that you can improve your potential to run well off the bike on race day.

To help reduce your risk of injury, train more consistently and improve the chance of running well off the bike, here are some workout suggestions to break you from the bad habit of just running for distance and/or pace/time. 

1. Speed work - Fast running does mean faster running off the bike. Fast running is a recipe for injury. However, this doesn't mean that triathletes shouldn't include speed work in training. Short intensity efforts (ex. strides) will help active fast twitch muscle fibers and strengthen the glutes and the muscles in the feet. It's important that the distance (and intensity) is not great enough that you would risk poor form, which would increase the risk for injury. Speed can also be incorporated into a brick or long run, to help you learn how to run well with tired legs.
   
2. Long runs - It's important for triathletes to accumulate running volume, but there are many ways to do so. You "long" run should be safe for your body, at your current level of fitness. Ultimately, for your run training to pay off, you need to be consistent. There's little benefit of running more than 2.5 hours at one time as the longer you run, the more time you need to recover from that run. The goal is to train with the least amount of training stress, while making the most performance gains. Instead, it's better to think about what happens within a long run. Progressive running, brick runs, double runs and back-to-back running days can all help to build running endurance, in a safe and productive way.
   
3. Easy runs - Running easy does not mean running slow. It's important to learn how to run at an effort that costs as little energy as possible (less stress on the joints, muscles and heart). Most triathletes have two speeds when it comes to running - tempo and hard. When asked to run easy, it feels impossible - this is because the athlete has never learned how to run with good running economy at an easy effort. Don't make the mistake of making 80% of your runs at 80% effort and higher. You'll become a faster runner by learning to run easy. Work on controlling breathing/heart rate without being tied to running a certain pace.
   
4. Hills - Hill workouts offer a strength component of running. Hills also force you to run with good form as you don't have to work for the propulsion like you would on the track/flat road, despite having a high heart rate. Running on hills will make you a stronger athlete, preparing you for the demands of triathlon running.
   
5. Frequency running - To reduce the risk for injury, but to train enough to improve resilience and endurance, it's important to run often - but not too much. It's not about how many miles you run but how those miles add up. Running somewhere between 4-5 times per week can help with running economy as you have several opportunities to run easy, with good form and also a few times to tax the system with hills and intensity. By breaking up your long runs into two runs in one day, incorporating walk breaks in your runs, running off the bike or running a few days in a row (and then with a day off from running) can help you safely adapt to running, while minimizing the risk for injury. Most of all, you have to figure out the right prescription for your body so that you can be consistent with your triathlon training.
   
6. Other workouts - Your bike and swim workouts can help you become a better runner. Running more doesn't make you a better swimmer. Swimming is a great way to build endurance while giving your land legs time to recover. By placing non-weight bearing load on your body, you can build endurance, strength and power - which will transfer to your running. Strength training will also help stabilize your muscles to improve balance and posture. 

Knowing that running is where most triathletes get injured, it's important to be smart with your run training. The body can only manage so much training stress - be wise with how you place that stress on your body so that you can be consistent with your swimbikerun training.