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Old 05-29-06, 08:14 PM   #1
MWinzeler
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Did my first tri today...have a question

I'm getting ready for a race this July and did my first full length try at it today. It's a 1/2 mile swim, 18 mile bike, 3.1 mile run. I set my goal for the race in July to be 1:35. Today I only wanted to get under 2 hours and got a 1:44. Everything seemed pretty good to me (especially considering the temps in the mid 80's). But what I'm wondering is if there's anything more I can do to get my legs to loosen up quicker when I start my run. I already know I need to do more brick training (I think that's what you call it where you practice going from one to the other). I was wondering if there's anything dietary I can do or who knows what. I just know my first mile of the run took way over ten minutes because my legs were tight, borderline cramping. I'd appreciate any advice, and thanks in advance.
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Old 05-29-06, 08:29 PM   #2
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Bricks are correct. Lots of em. Also, I will assume you have a cycling computer. You definatly want one with cadence(RPM of your legs). You should be spinning out your legs(riding at a higher cadence) for the last 2-2.5km of the ride, that will help to loosen up your legs. Now the trick with this too is being able to hold your speed at this highercadence. I cruise at 95-100, and spining to me is about 120. I still will average 250w on a 150km ride like this for anyone thinking i am too high(cadence).

A friend of mine told me that a product called E-Load helped ALOT with cramping issues. He is an endurance mountain biker, so I dunno if it will help at all with this specific issue. I just run through the pain and it loosens it self out right quick usually.
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Old 05-29-06, 08:32 PM   #3
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Brick training is the correct term and crucial to improve off the bike. Also look during the last couple of km or so on the bike to drop some gears and spin a little.

Possibly if cramping is a concern, maybe look at your intake of magnesium and sodium?

edit - what Batman says above...
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Old 05-30-06, 03:20 PM   #4
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What is a good distance for the run after the cycling? I do about 15-16 miles on my two weekday rides and about 25-30 miles on my weekend ride. My oly is a month away and I have not done any brick training. Should I be doing them every time from now until the race?
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Old 05-30-06, 07:26 PM   #5
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Regular weekly brick sessions are ideal. At least once if not twice if you can manage it. Distance doesn't need to be excessive, just a km or two (what ever distance it takes for you to get over the initial heavy feeling) is all thats required. So your legs get used to the change from the ride to run.
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