Cyclist turning to Tri

Hi and welcome to BT. I am not sure I can help you much except to share what I have read. For anyone not used to running, it is recommended (by running books and websites) that you start off with a run/walk program. It involves running for a few minutes and then walking for one minute, then running again for another few minutes and walking for one - you do this until you gradually work up to running the entire distance.

You can try this to assess your running fitness. This program works even if you can run for 15 minutes and then walk for 30 seconds. It just helps your body gradually build up to do the distance. Of course, if you can run for longer, then go for it. You should be able to run at a slow, steady pace for the entire distance of your race (even a little more) before trying it in a race.

It sounds like you have a good base in swimming and your cycling is excellent but I would definitely advise working on the running in advance and go slowly if you can't make it as far as you think you should. If you can run without any fatigue, then work on some bricks to get your legs used to the transition. I hope this helps and good luck!

I'm new to tri's but have been running a few years. Invest in a good pair of running shoes, put in a few miles and see how you feel. As a general rule I wouldn't increase your weekly mileage by more than 10 to 15% or you may pay the price - especially if you are older. Listen to your body and see where you end up.

Welcome Redline...like you, I'm coming from more of a cycling background (prior to that was competitive soccer, some mtb for fun), though nothing that compares to cat3/expert level.

This said, from talking to people who're experienced IM'ers and every distance in between, many have suggested incorporating training time dedicated to bike/run, brick-type intervals.  For example, spin/cycle for 5-10 minutes, get off and run for 5-10, rinse, repeat...do this anywhere from 5-10x...basically, anytime you ride, throw in a run at the end.  If you go on a long training ride, throw in a short run immediately after stopping.  Going from the bike to the run can apparently be a pretty eye-opening experience.  Having not done a tri yet (first - sprint - is in April) but seeing the results (AG series winner, for example) some of these guys have attained, I trust their advice...and so far I'm seeing the truth in their words....

HTH

Edited by LHablas 2007-01-31 9:42 AM

Hello!

Welcome to Tri world - I agree with the other 2 posters - I would also invest in a heart rate monitor - as a cat 3 cyclist - you have a good cycling base - starting out I would also say try and stay on softer surfaces (like trails) will help get your legs used to a different kind of pounding. Hook up with a local running group -it does help to have support. Start off easy - see if you can run 1-2 miles to start - time them - running easy - then you will have at least a base line. Running is like cycling - you need a good base before doing speed, interval or hill workouts. Good Luck!