Train to live EP2
3 ways to ride & run at home
3 ways to ride & run at home
Do you remember not long time ago when everything was normal and we went out for a brick session every weekend?
All of a sudden, we are all have to stay home as much as we can to prevent the spread of Corona Virus. Fast forward to the current time, treadmill and bicycle trainer has become two fundamental training tools for triathletes.
A brand new treadmill and trainer has just arrived at your home. Surely that all you want to do is ride and run on it as much as you can. Then it comes down to the question of “How would you ride and run on it?”
In this blog I will give you three simple ideas to combine riding and running on your trainer and treadmill. It’s more fun, more effective and definitely better for you to train and be race ready when all this crazy situation come to an end.
Long ride & short easy run
Sound familiar isn’t it? We all do this kind of session few weeks before race day for final preparation.
To get ready for sprint and standard distance you can ride 1-1.30 hours then run an easy pace of 15-20 minutes. For 70.3 distance, you may ride 2-3 hours followed by 20-30 easy run.
Riding intensity can be applied as first half for warm up and build up and second half at your preferred race pace or a bit lower than that
This training type helps you to get familiar of running after bike ride which is totally different from pure running.
Duathlon
The standard distance for duathlon is 10km run , 40km bike and 5 km run. If you plan to race a duathlon event, this session is a must. As your body can learn to adapt how it feel for the run-bike-run combination.
For triathlete, you can switch to 5 km run as a warm up followed by 40 km ride as an endurance or mixed with some speed session. The last 10 km run could be a good test for you. As you can try to do your endurance pace for 5 km then run on your race pace on last 5 km.
Apart from teaching your quads and legs to know how to use and switch muscle. This session is a great way to test your body in term of running a fast pace after riding.
3 sets of ride & run
It might be a bit strange and unfamiliar for you to do this type of training session but trust me it fun and super useful for both duathlete and triathlete.
10 min ride & 10 min run
20 min ride & 20 min run
30 min ride & 30 min run
Total training time is just 2 hours but you need to learn to change active muscles and change your gear 5 times. This session works really well in normal situation when you can train out door as it helps you to learn how to manage your transition area, run after bike and bike after run.
Training indoor can also gain many benefits from this kind of training by applying more intensity in second or third set. By doing this your body will learn and adapt to ride and run more effective during race pace or endurance pace.
In summary, there are many ways to ride and run at home. By keeping the intensity and volume vary, you could gain more benefit than riding or running in single speed whole and every session.
Keep training and see you soon at start line !
TCtriathlon
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