TriNoob Running

[DeCleated]

So Im new to the Tri scene and have a couple of questions.

 

My swimming training is going well and I swim 3 x a week and intend on doing so right through the winter.

Cycling is picking up and Im entered into the BergandBush Descent in October so I think cycling wise Ill be ok.

 

Now the running is the problem. Im currently not running too much and not entered into anything running wise. What times should I make on 5 and 10Kay runs to be able to survive a triathlons run? How many runs should I be doing weekly and how far or how long?

 

Im interested in doing exterra Full and Lite and then also some other Tris in that has a 10km running distance.

 

Im not in it to win it, would just like to be able to finish in decent times.....before they start clearing the venue.

 

Appreciate the patience in answering.

[Grondpad]

Well, I would say if you aim for a 5:30 per km on a 5km & 6min per km on 10km. That will get you at about 50% of the field (where I am most of the time) in a sprint tri & a olympic distance. The Xterra is a whole different story. Daar suffer ons maar soos wat die dag aangaan One year when we still did the laps I did a 1:12 on the run but last year the run was very very hard and I did a 1:41.

[shawnvan]

If you can swim and have an average bike, running won't be an issue to finish. For example, for Ironman you can walk the marathon in 9+ hours if you have a decent swim and bike and still finish... ok, a bit extreme but you get the idea.

 

Just learn to run the full distance that you will be running in the race at a comfortable pace, and do a few bike / run sessions to learn what it feels like to run on tired legs after riding.

 

As Grondpad says - 6min / km on a 10km is about middle of the field, in not upper half.

[Garfield2010]

Get a coach if possible.

[DeCleated]

Get a coach if possible.

Do you mean a running coach?

[kingalton]

sent you a PM

[Robrider]

My advice with the running, would be start slowly. Do most of your fitness training on the other sports, and use running training as your light sessions to build up your joints and tendons to avoid injury.

 

See Tim Noakes beginners running programme in "The lore of running" (its on-line too) to see just how slow he recommends beginners to start. It is s-l-o-w.

 

6:00min/km is a pretty reasonable and comfortable speed to aim for to be competent. You wont win anything, but you will be far from last. Once you are there you will know how much you can improve.

[blondeonabike]

I cant get through my running without an ipod. Is an ipod legal in a race? I choose music of a certain tempo...it really helps

[Garfield2010]

I cant get through my running without an ipod. Is an ipod legal in a race? I choose music of a certain tempo...it really helps

 

No

 

It is not allowed at all. If you cycle or run with it they will DQ you immediately.

[Garfield2010]

Do you mean a running coach?

 

No a Tri Coach.

 

Or train with Kingalton although I have to warn you they are fast and don't hang around.

 

PM me if you want a coaches detail...... It is really worth it.

[JGR]

I cant get through my running without an ipod. Is an ipod legal in a race? I choose music of a certain tempo...it really helps

In a triathlon - yes. For the reason you mentioned as well as safety

 

I run with ear phone in running races but ive been told its not really allowed.

[blondeonabike]

 

No

 

It is not allowed at all. If you cycle or run with it they will DQ you immediately.

[Ratty]

I did the Xterra lite this year with little to no running training (due to injury). I was doing +- 3kms at home and thought that I could easily manage double that on race day.

 

What I didn't take into account was how different it was running off-road vs on the tar and also the hills.

The nice thing was that loads of people were walking the harder sections (anything soft or uphlll) so I didn't feel too bad.

 

I would suggest you do some trail running before taking on Xterra rather than just training on the road.

 

P.S I've done loads of races and the Xterra light is in my top 5, loved it.

P.S.S See you at Berg and Bush - my favourite race.

[flyluis]

Hey dude. Get yourself a coach. My opinion is if your not sure about it, it might not work.

 

http://cyclingcoach.co.za/

 

This guy is good!

[Vinnydabutcher]

Dropped some info on PM.

[@ndy]

I have a coach for triathlons. I started with him for the Grabouw xterra as it was my first tri so wanted to get a good idea of what to do. I was so happy with the results I have stuck with him.

 

I only started running at the beggining of december and back then 10km took me about 90 minutes. Then a few weeks ago I ran the 10km of the Cape Town ITU in 47 minutes I didn't expect such rapid improvement and I certainly don't think I could have done it without the coach.

Edited May 14, 2014 by @ndy