Training Tip of the Month: May

The transition from the bike to the run is always an interesting sensation. Your legs are heavy, your heart rate is elevated and you have been sitting for almost an hour on the bike bent over. To get prepared for the run portion of the race, shift to a higher gear in the last 3 minutes of the ride and stand for a few pedal strokes. This will prepare your body for running upright and will be less of a shock to the system once you dismount the bike. Do this 2 or 3 times before T2, making sure you are spinning at a high cadence between standing so that you don’t fatigue your legs. Once you start your run, concentrate on staying smooth and not going too fast too soon. Take smaller strides and concentrate on a high turnover. It will take your body 5-10 minutes to find its rhythm, then it is off to the races! The run portion of our race starts out with an uphill leg, so staying relaxed and smooth off of the bike is especially important in this race.
Happy Training! 

AJ Petrillo – Xterra World Qualifier