I am trying to advance to the 70.3 distance. Did one this past weekend. I have done several in the past and I always have the same problem - the run. My swim is great - 30 minutes or faster. My bike is also right up there 2:18 to 2:28. Then comes the run. I always run out of gas. I have worked on my hydration, carbing up the week before, nutrition on the bike, everything I can think of. This past weekend I felt great, used gatorade and HEED on the bike, actually felt awesome then at mile 5 I got thigh cramps in both legs that about took me to the ground. I basically dragged myself over the finish line.
How do I improve my running so I improve my speed and stamina
Should I keep eating on the run or not?
Should I get a triathlon coach or running coach to help me to find out the mystery of my running.
I can take off on a 13 mile run any day and feel great but pair it up with a 70.3 and I die on the course. The run has always been my weak link and it is really starting to bug me - I am looking for a plan that will get me on track.
I’m not an expert but have done 3 70.3 and 2 IMs. My thinking is your problem may mainly be nutrition… Can you tell me/us exactly what you ate/drank and how many calories you took during the race and when? Start with your breakfast. Make sure to include any supplements like salt tablets and how many per hour, etc.
What is your stand alone time for a half Mary and how does that compare with your 70.3 running time? (it should be about 6-7 minutes slower). How many miles/week do you run? How is your electrolyte/nutrition on the course? Offhand, it sounds like you may be pushing too hard on the bike…
I’m not an expert but have done 3 70.3 and 2 IMs. My thinking is your problem may mainly be nutrition… Can you tell me/us exactly what you ate/drank and how many calories you took during the race and when? Start with your breakfast. Make sure to include any supplements like salt tablets and how many per hour, etc.
I start with orange juice, 2 eggos waffles with butter and syrup and a banana for breakfast on race day. I had a hit of water at T1 because the water was really warm. On the bike I had a full cliff bar and two power bar gels (chocolate X2 caffeine), a full bike bottle of gatorade and a half bike bottle of HEED. After the cramps I took 6 E-caps and two cups of water. In the gatorade there is about 100 calories, cliff bar about 240 calories and gel has 120 calories each so 240 there also. I don’t do salt tablets because I heard too much salt can cause problems. It was hot and humid (for Montana standards) on the run with no shade. At the aid station they said I was sweating too much. I never had this happen before.
What is your stand alone time for a half Mary and how does that compare with your 70.3 running time? (it should be about 6-7 minutes slower). How many miles/week do you run? How is your electrolyte/nutrition on the course? Offhand, it sounds like you may be pushing too hard on the bike…
I have never competed in a half marathon. I really wanted to do the 70.3 in 4:30 and I just can’t hold a run together. I run approximately 45 miles a week. That was not possible in April, May and June due to a stress fracture in my right foot. I was released to run the end of June. I don’t feel like I push too hard on the bike. It just feels good. I mean I don’t feel like I am pushing it just flows. I average 22 or faster on my mph during training and races.
I have a similar problem as you. Your 100mi a week is not enough of volume for 56mi TT and to still have something left in the tank for the run. I don’t know anything about the quality of those 100mi you do. So, that takes us to your bike fitness and pacing. Hydration/fueling is the next suspect. Run volume and quality of run training is next.
I avarage 150mi/week on the bike. My two HIM bike splits are 2:27 after a 30min swim, but than one 1:44 and one 1:42 half marathon split, second one being a disaster after cramping in glutes and hamstrings at mi 10, limping to the end at 9:00/mi.
I race bike in Z3, half marathon is first half Z3 second half Z4. My run is weak too. Working on it.
“I ride 2 to 3 hours at a time 3 times a week during the winter and then when the weather allows I ride approximately 75 to 100 miles a week.”
Some things don’t add up. Are you saying you ride twice as much in the winter as you do in the summer? As far as your most recent race, is it really surprising that you struggled on the run when you only started running again 4 weeks before the race?
You probably need to describe what a typical week’s workouts look like, not just in terms of time/distance but intensity as well before anyone can give you meaningful advice.
I ride 2 to 3 hours at a time 3 times a week during the winter and then when the weather allows I ride approximately 75 to 100 miles a week.
And you run 40 -45 mi a week? Running volume is not your problem, 40-45 mpw is plenty of running for 70.3 assuming you have the bike fitness. Your bike splits for the amount you ride indicate you have some some natural ability on the bike, but you don’t ride enough. 75-100 mpw on the bike is simply not enough for a 56 mi TT where you need to run a solid half marry after. If you started riding 150-200 mpw and kept you current run volume you will most likely be good to go. You may even find you could get by on 35 mpw running. Trust me and i’m sure lots of people will back me up here. Run training is not your problem. Start riding more and your run times will fall. I beleive it was Rich Strauss that says for long course racing “build incredible bike speed and endurance for race day then don’t use it”, or something to that effect. Basically ride steady which will still be fast but not as fast as you could go then blast the run.
You have good speed and strength, but don’t have enough bike endurance (read miles) to carry you through the entire race. I see several other responses to that effect…
If you do get a coach, you would want a TRI coach not a run coach - as you are training for the sport of triathlon, not the sport of running. You can’t isolate running from the other two; they effect eachother.
I’m not an expert but have done 3 70.3 and 2 IMs. My thinking is your problem may mainly be nutrition… Can you tell me/us exactly what you ate/drank and how many calories you took during the race and when? Start with your breakfast. Make sure to include any supplements like salt tablets and how many per hour, etc.
I start with orange juice, 2 eggos waffles with butter and syrup and a banana for breakfast on race day. I had a hit of water at T1 because the water was really warm. On the bike I had a full cliff bar and two power bar gels (chocolate X2 caffeine), a full bike bottle of gatorade and a half bike bottle of HEED. After the cramps I took 6 E-caps and two cups of water. In the gatorade there is about 100 calories, cliff bar about 240 calories and gel has 120 calories each so 240 there also. I don’t do salt tablets because I heard too much salt can cause problems. It** was hot and humid **(for Montana standards) on the run with no shade. At the aid station they said I was sweating too much. I never had this happen before.
I have never done a HIM but I am starting to train for one in November.
The 1 thing I am suprised at, somene please tell me if this should be a concern, is not your calorie intake but the amount of fluid you had. If what you wrote above is all you had, about 36oz, that just does not seem like enough fluid for having been out there for 3hrs at that point with a Half Mary to come.
I have never competed in a half marathon. I really wanted to do the 70.3 in 4:30 and I just can’t hold a run together. I run approximately 45 miles a week. That was not possible in April, May and June due to a stress fracture in my right foot. I was released to run the end of June. I don’t feel like I push too hard on the bike. It just feels good. I mean I don’t feel like I am pushing it just flows. I average 22 or faster on my mph during training and races.
Wait, let me get this straight…you ran 0 miles in April, May, and June. Okay…what did you run in July?
