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Age Group Excellence - Part 1: Running Off the Bike
By Kevin Moats
If you review the race results from the Ironman World Championship, whether it be the Pro or Age Group, the top finishers have all mastered the ability to run a full marathon after 112 miles on the bike.
So how to train to run off the bike?
The theory and reality of Ironman are at odds in formulating the optimal training plan. In theory, one should ride steady, starting slow and then picking up the effort, but certainly not hammering the first two hours, then limping home. And the run should also be steady, and if possible, negatively split. In reality, no matter how conservative one tries to be, the first hour on the bike borders on anaerobic, between trying to stay out of traffic, to pass the better bikers on the hills and loops in Kona, then out to the airport. Finally after one settles in, one is buffeted by headwinds and a series of steeper hills and finally the climb up to Hawi, in 90 degree heat, headwinds and high humidity. The reality is that even if you ride conservatively you will be anaerobic on numerous occasions, partly because your heart rate is 10 to 15 beats higher for the same power output due to conditions.
The following advice comes with three disclaimers. Firstly, you need to be an experienced Ironman, having completed a minimum of 4 to 5 Ironman races. Secondly, you cannot have any recurring or existing running injuries, i.e. knee or achilles or IT band (ileo tibial band), since what I am about to prescribe will only make matters worse. Thirdly, you have completed a strong period of base training so that you can ride 5 to 6 hours, and run for 2 to 3 hours. The program I am outlining should be completed in the last 12 to 4 weeks of your build period prior to Ironman.
The Saturday Ride: One of the keys to running off the bike is the ability to go anaerobic numerous times, recover from the efforts, then settle into a strong aerobic effort. So your long rides MUST include some real pain, not just 5 to 6 hours of aerobic effort. It is very important that you show up for the Saturday ride sufficiently rested so that you can go hard, and not get dropped leaving the parking lot.
Three ways to accomplish this is firstly: jump into a group ride with strong cyclists. Cyclists seem incapable of steady riding, while triathletes seem incapable of “jumps”, or short bursts of power/speed. Even if the group ride is only going for 2 to 3 hours, you can hang on for the ride, then carry on with two or three of your buds for another hour or two of steady work. Second: Ride the mountains where each climb last 15 to 25 minutes, staying close to your lactic threshold. Use the long descents to spin out your legs and remove the lactic acid for the next effort. Again total ride should be no less than 5 hours, and you should be close to your LT for at least 1 hour and ½. Thirdly, ride with a minimum of four other triathletes/cyclists for 5 hours on a rolling course with each individual taking 3 to 5 minute pulls. The overall speed and effort will be much higher than trying to slog out 5 hours by yourself.
Transition Run: Much has been made of late of the 20 to 40 minute transition run. Run just enough to get the legs lose, but not enough to wear you down. The only problem is that, yes, you will run great for 20 minutes after you get off the bike in Kona, then you will die. Remember, this advice is NOT for someone just wanting to finish an Ironman, this advice is for the person that wants to reach the podium. Top 5 age group finisher.
You are training to run a full marathon, 26.2 miles, not a 5 K.
So when you finish the ride, and your quads are screaming because you have put in enough LT (Lactic Threshold) efforts in your 5 hour ride, now you need to practice not only settling into your running legs, but then pushing it for a solid 90 minutes or 10 to 12 miles at 30 seconds per mile quicker than your goal Marathon pace for Ironman. So if your goal is to run a 3 ½ hour Ironman marathon- an 8 minute per mile pace , your runs need to be at 7:30/mile pace.
Sunday Run: Now that you have thoroughly beaten your self up on Saturday, on Sunday you need to come back and run a solid 16 to 20 miles. Again at quicker than Ironman Marathon goal pace.
And if you can’t do these run workouts, perhaps your goal marathon pace is too aggressive and you need to slow down the transition run and Sunday run. And if you still can’t do the workouts, then a podium finish is probably not in the cards, because I can assure you a swarm of fellow age groupers will go by on the run.
So there you have it, ride hard on Saturday, run long afterwards, and again on Sunday.
And use your Master Amino Acid Pattern (MAP). MAP makes a tremendous difference in your recovery after these major workouts. Workouts that I haven’t been able to do in 10 years are now possible. I am able to sustain more power throughout the entire bike ride and quicker pace on the long run, instead of performance falling off over the last hour or so. And I actually manage to recover from these workouts to come back strong the next day.
Remember the race results are already determined before the gun goes off. It’s all in the training.
Next time we’ll discuss how to decrease your goal marathon time.
Other articles from Kevin:
Articles from Kevin:
The Eight-Week Winter Marathon, or Early Season Triathlon Training - Age Group Excellence: Part 1: Running Off the Bike - Part 2: The Challenges of Kona - How to train to run 26.2 Miles after swimming 2.4 miles and bicycling 112 - The Mid-Season Break - 30 Days to Kona: Peaking/Tapering for the Big One - Kona Spring Training Camp -10 Things about Training - Winter Break and Off Season Training - Turnaround Buoy in Kona! - Lavaman Race Report
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