How to Run a Triathlon

Video Transcript

DAVE CAMPBELL: Hi, I'm Dave Campbell. This segment is called "How to Run in a Triathlon." The key training element for running in a triathlon is what athletes call a brick. When I first started doing triathlons, it took me probably 6 months to get used to running coming off the bike. So in a brick, you do a bike ride followed by a brisk run. Initially, only one of those segments should be done with any kind of intensity, so either a hard bike ride followed by an easy paced aerobic run or vice-versa. Once you have some more experience, perhaps a year in the sport, you can do some intensity in both of those elements. The run portion of a brick, even in ironman training, shouldn't exceed 45 minutes and it has the most benefit in the 20- to 30-minute range. When you start the run, try to focus on being as relaxed as possible, start with short, crisp strides; emphasize relaxing your upper body; and avoid taking in any fluids until your body is in an upright position, so you can adapt to the new position after having been sitting on the bike for a while.