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Training Tweaks to Improve Your Run Performance

Improve your run performance for your next tri

If you’re looking to improve your overall endurance when it comes to running, you’ve come to the right place. In this blog, we’ll discuss a few ways to improve your run performance for your upcoming triathlon. 

Adjust Your Current Running Plan

Start by evaluating your current running abilities to establish your starting point and work from there. Then, you can determine how you will need to make adjustments to your run training. No matter how seasoned you are as a triathlete, preparation for the run leg is very similar. The most notable difference in advanced triathletes and new triathletes is the distance and duration of the runs. If you’re new to running or just got into running, try a high-intensity run to test your endurance capacity. Try to keep your pace consistent when doing so. Keep track of how long you were able to run at that pace without becoming fatigued. This is your starting point.

Improve Your Endurance

For beginners, maintaining the right pace for extended periods can be tough. We see this when athletes start too fast and fade at the end during a workout. An excellent way to learn how to maintain a new, faster pace is to do track-type workouts on a treadmill. Treadmill sessions are good for this because you’ll become used to holding your pace while dealing with fatigue. Short intervals on a treadmill while adjusting the incline can lead to an increase in your pace and speed without having to exert a ton of energy. This will especially help if your triathlon run has a hilly run course. During this time of focusing on your run, increase the number of run workouts you do in a week. Pro tip: be sure you’re warming up and cooling down for each session for the maximum payoff!

Get Used to Running on Tired LegsRunning on tired legs

Improve your run by incorporating brick workouts into your training and get out for a longer, more challenging run than usual after hard swimming or cycling sessions. Completing swimming or cycling workouts back to back with a run workout will help to familiarize your body with the movement patterns and expectations you’ll need for the day of your race. Because the run is the last leg of the tri, it’s important that you get used to running on tired legs.

Takeaway

Once you have mastered the running basics and established a starting point, you’ll start seeing improvements. Integrating these tips will likely increase your resistance to fatigue and improve your ability to run for longer periods of time at a steady pace. These tips are useful to triathletes because completing better quality speed training will lead to faster run time, and overall finishing time. With thought and planning, now is the perfect time to improve your triathlon run performance like never before.

Why You Should Wear Sunglasses When Riding Your Bike

Wearing sunglasses when riding isn’t just for looking cool

In addition to looking hip, wearing sunglasses regularly can have several benefits. This applies to running, hanging at the beach, driving a car, and especially when riding your bike. If you have some sweet specs that make you look cool, all the better! We recommend the UA Igniter II Sunglasses by Under Armour.

Protectionprotecting her eyes during a bike ride!

  • Dust and debris – You will encounter visible and non-visible projectiles whether you’re riding the trails or commuting to work. Wearing sunglasses when riding your bike to protect your eyes from flying debris might be the most important reason. Flying debris doesn’t care if you’re riding solo or with a group. Cars kick up rocks, bugs are everywhere, even other cyclists can kick up debris on the side of the road. Dust is everywhere. It’s often stirred up by cars, other riders, or Mother Nature. Glasses won’t protect you from all the dust, but it’ll surely help. If you wear shades when riding then you know you have to clean them after every ride.
  • UV exposure – Repeated exposure to UVA and UVB radiation from the sun will have negative consequences on your vision. Protecting your eyes is critical to the short-term, and in this case, the long-term health of your eyes. Make sure your lenses are polarized and have a coating that absorbs the sun’s rays. Lenses also need to be a neutral color, not crazy tints and extreme colors. Your goal is to protect your eyes while replicating what your eyes see naturally.

Safety

  • Clearer view – The correct lenses will help clear your view when cycling. Cyclists have a large amount of information to process when riding. You’re watching for vehicles, intersections, signaling turns, avoiding potholes, tracking other cyclists and runners, the list goes on. Any time you can eliminate distractions you free up the ability to pay attention and process more information. Proper lenses will also help reduce the sun’s glare. Glare could shine in your eyes from street signs, windows on buildings, or the hoods of cars. Proper fitting sunglasses will also reduce the amount of wind that hits your eyes. Wind alone can cause dryness and irritation when riding.

Next time you’re logging some miles for your CapTex Tri training, be sure to wear a pair of sunglasses when riding your bike. Even a cheap pair will provide protection until you can get a pair that you’ll love. Taking care of your eyes now will pay dividends down the road.

Austin Premier Virtual Triathlon!

Race CapTex Tri from anywhere in the world!

We know how hard all of our participants have trained for the CapTex Tri presented by Life Time Fitness to not be able to take to the course this coming Memorial Day Weekend.  We think all your efforts still deserve some acknowledgment and praise. It’s time to finish what you started and show off your skills by completing the Free 2020 Virtual CapTex Tri. This event is open to the public so be sure to challenge your friends and family to join you!

Completing a virtual triathlon is great motivation to accomplish your fitness goals and commit to healthy living habits! And, besides feeling good about yourself, you will also receive a downloadable personalized bib, finisher certificate, and digital finisher medal.

Participants will have the option to complete either the sprint or olympic distance events. If you do not have access to a place to swim you can complete the event as a duathlon. Participants will track their distance and time using their watch or a smartphone app.

Sprint Tri: 750 meter swim, 12.3 mile bike, 3.1 mile run

Sprint Duathlon: 2 mile run, 12.3 mile bike, 3.1 mile run

Olympic Tri: 1500 meter swim, 24.3 mile bike, 6.2 mile run

Olympic Duathlon: 4 mile run, 24.3 mile bike, 6.2 mile run

Registration is open for the Free CapTex Tri from April 29th through Monday, May 25th. You can submit your results through May 29th, the Friday after registration closes. The official results page with finisher certificates will be updated on April 28th, May 12th, and May 29th.

Want to take the challenge to the next level? Complete the Rookie Tri Virtual and the CapTex Virtual Triathlons by their respective dates and you will earn this limited edition Back-t0-Back digital finisher medal! Registration is open for the Free 2020 Virtual Rookie Triathlon from through May 3rd.

How to Participate

With this virtual tri, you can do it all at once or can complete each segment of the triathlon on your own schedule. For example, you can do part of the swim on Monday, part of the run on Wednesday and part of the bike on Friday. You can do each part in a location and time that’s convenient for you. Even if you weren’t planning on joining us for CapTex Tri, now is the chance to put yourself to the test at the pace you’re comfortable with.

  1. Register for the event on EventDog.com.
  2. Follow the link in the confirmation email to personalize & download your bib.
  3. Document your journey with a before and after photo. Optional but totally encouraged!
  4. Swim (Run), Bike & Run!
  5. Keep track of your time with your watch or a smartphone app like MapMyFitness. Complete your distances indoors or outdoors during the time frame.
  6. Post your results before May 29, 2020, to the link in your confirmation email.
  7. Connect with us on Social! Tag your photos on Instagram & Twitter with #RookieTriVirtual