Month: August 2023

Multisport events require athletes to seamlessly transition between disciplines, and one of the most critical transitions is from the bike to the run. Mastering this transition can greatly impact your overall race performance. In this blog post, we will explore valuable tips and techniques to help you conquer the bike-to-run switch and enhance your multisport experience.

1. Understanding the Significance of Transitions: Transitions are the moments where races can be won or lost. Efficiently transitioning from the bike to the run can give you a competitive edge. The bike-to-run switch involves unique challenges and adjustments that require specific attention.
   
2. Minimising the “Jelly Leg” Effect: One common challenge in the bike-to-run transition is dealing with the “jelly leg” effect. This phenomenon occurs when your legs feel shaky and unsteady as you transition from the cycling motion to running. Techniques such as practicing brick workouts and gradually increasing the intensity of your training can help minimize this effect.
   
3. Efficient Bike Dismounts and Mounting: Smoothly dismounting your bike and quickly transitioning to the run is essential. Practice dismounting techniques, including unclipping from your pedals and executing controlled stops. Similarly, work on mounting the bike swiftly and efficiently, maintaining your momentum.
   
4. Organizing the Transition Area: An organized transition area can save you valuable time and reduce stress during the race. Arrange your equipment in a logical order, such as laying out your running shoes, socks, and race number in a sequence that allows for a smooth transition. Practice setting up and organising your transition area to streamline the process on race day.
   
5. Practicing Transitions in Training: Integrate transition practice into your training sessions. Set aside time to simulate the bike-to-run transition, focusing on quick changes and minimising wasted time. By rehearsing transitions, you’ll develop muscle memory and increase your confidence during races.
   
6. Mental Preparation and Focus: Transition areas can be chaotic with numerous athletes rushing around. Mental preparation is crucial to staying focused and calm. Develop a mental checklist to follow during transitions, ensuring you don’t overlook any crucial steps. Visualize smooth and efficient transitions during your training sessions to build mental resilience.
   
7. Improving Transition Times: Transition times can significantly impact your overall race performance. Look for areas to streamline your processes, such as pre-tying your shoelaces, using elastic laces for quick shoe changes, or practicing quick clothing changes. Every second saved in transition adds up.
   
8. Insights from Experienced Athletes: Learn from experienced athletes who have mastered the bike-to-run transition. Seek advice from coaches, join multisport communities, and read success stories from seasoned athletes. Their insights and tips can provide valuable guidance for optimizing your transitions.

Mastering the bike-to-run switch is an essential skill for multisport athletes. By understanding the challenges, practicing techniques, and maintaining focus, you can improve your transition times and enhance your overall race performance. Remember, transitions are not only about saving time but also about maintaining momentum and mental clarity. With dedication and practice, you’ll become adept at transitioning smoothly and confidently, setting yourself up for success in multisport events.

We hope this blog post has provided you with valuable insights and strategies for mastering the bike-to-run transition. Happy training and successful racing!

Running nutrition is essential, whether you are a novice or seasoned runner. Whether or not to eat before your run though, is a personal choice and also dependent on the session goals. If you’re heading out for an easy run or duathlon lasting up to around 60 minutes, then you don’t NEED to eat, but if you choose to, that’s fine also. Your body stores enough glucose for around 60 minutes of exercise, so it’s not overly important to feed before runs of this time, especially if weight loss is your goal.

If you’re going for longer run or going for a hard session such as a 5km time trial or some HIIT work and the output (ie speed/pace) is important, you may want to fuel appropriately with some carbohydrates, both complex and simple and a little protein. Just ensure that you don’t go too heavy, too close to your session and you time your fibre intake sensibly, so you’re not caught short 😉 

Got An Event? Don’t Forget Your Running Fuel

Eat about 1.5 to 2 hours before the start of your event. Don’t forget the golden rule, though “Nothing New On Race Day”. If you’re racing for less than an hour and you dont usually train on a meal, you can get away with little or nothing, just ensure you fuel well the night before. If its a longer race, go with standard training breakfast around 2 hours before the start of your event.

Nutrition Is Your Bodies Fuel. Keep It Going During Training

We’ve covered before training or racing, but what about during? We already now your body stores enough carbohydrate fuel for upto around an hour of training, so less a super sprint or 10km run, you probably wont need anything during.

Anything longer though and you’re looking to have something light every 30-60 minutes. A gel, some jelly babies, rice cake or jaffa cakes are all excellent, easy to carry and easy to eat ideas that could keep you fuelled while training.

Keep It The Same On The Day Of The Event

The worst thing that can happen to you on race day is discovering that you have eaten something you shouldn’t. You might as well include running food in your training program to avoid being stuck in the bathroom when everyone else crosses the finish line.

The Golden Rule as always, is “Nothing New on Race Day”

If you eat breakfast, make it count

Breakfast is often touted as the most important meal of the day, yet Intermittent Fasting and not eating until lunch is the latest nutrition buzz… whichever you choose, make sure it’s consistent both during training and race season.

Bananas are an excellent high-carbohydrate energy source. You can also get a boost of energy by eating oats or porridge with peanut butter, yoghurt and some yoghurt. Add in some bagels, white bread and even a few slices of it and you’ll see that the best foods to fuel runners are pretty common foods.

It’s always worth adding a little protein to your breakfast, such as eggs, protein powder or bacon, which will not only add flavour, but will help keep you fuller for longer.

Don’t Over Eat

It’s easy to think that you should eat as much as you can to maximise your energy. You probably don’t need to eat as much food, and you certainly do not want to run with food in your stomach. It’s not that a higher carbohydrate diet means more calories. Instead, it is a change in what you eat. Your last large meal can be as much as 36 hours prior to the start of your running event. Don’t overeat and don’t try to feel satisfied with the amount of food you consume.

Keep High Fat and High Fibre Stuff To A Minimum

Avoid eating too much fat. Overeating can be uncomfortable, even though some swear by it. Food high in fibre is the worst for causing upset stomachs. You can easily avoid it by peeling fruits and avoiding whole grains or vegetables around training and race times.

Keep Your Running Diet Simple

Most likely, you don’t need to buy expensive energy bars, running gels or other products like that, particularly for short to middle distance races. It’s not necessary to give them up, but you will keep your running nutrition relatively inexpensive if you don’t buy them. If you are running for health or well-being, then energy bars with high sugar content might not be the best choice.

Slowly Slowly Wins The Race

It is important to remember that running nutrition does not apply to all races. You don’t have to make a huge impact, but you never can tell what could make a difference. It doesn’t matter how small the contribution is.Now that you have the fuel part of your run sorted why not take a look at some stretches to help with your running recovery or even head over to our post on how not to run

Proper nutrition plays a vital role in the success of multisport duathlon events. triathlon events etc. Whether you’re participating in a triathlon, duathlon, or any other multisport challenge, fueling your body with the right nutrients is essential for optimal performance. In this blog post, we will explore the importance of nutrition in multisport events and provide valuable strategies to help you fuel your body for success.

1. Importance of proper nutrition for multisport events: Multisport events place high demands on your body, requiring energy, endurance, and mental focus. Proper nutrition ensures that you have the fuel necessary to perform at your best. It aids in maintaining energy levels, enhancing recovery, and preventing fatigue during prolonged physical activity.
   
2. Discussing the energy demands of each discipline: Each discipline in a multisport event has its specific energy requirements. Swimming, cycling, and running all rely on different muscle groups and energy systems. Understanding these demands will help you tailor your nutrition strategy to meet the needs of each discipline.
   
3. Tips for pre-event nutrition and hydration: Preparation is key, and that includes fueling your body before the event. We’ll provide guidance on what to eat and drink in the hours leading up to your race, ensuring that you have the energy and hydration necessary to perform at your best.
   
4. Guidance on fueling during training and competition: Multisport events often require hours of physical exertion. We’ll discuss the importance of fueling during training sessions and competition, including strategies for consuming carbohydrates, electrolytes, and fluids to maintain performance and avoid depletion.
   
5. Exploring macronutrient and micronutrient needs for multisport athletes: Multisport athletes have unique nutritional needs. We’ll delve into the importance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in supporting your training and performance goals.
   
6. Highlighting the role of recovery nutrition in optimising performance: Recovery nutrition is often overlooked but is crucial for optimal performance and injury prevention. We’ll discuss the importance of post-event nutrition, including the timing and composition of meals and snacks to aid in muscle repair and glycogen replenishment.
   
7. Addressing common nutrition pitfalls and how to avoid them: Nutrition mistakes can hinder your performance. We’ll address common pitfalls such as improper hydration, overeating, or underestimating nutrient needs, and provide tips on how to avoid these mistakes.
   
8. Recommendations for portable and convenient snacks for training and race day: Multisport events require on-the-go fueling options. We’ll suggest portable and convenient snacks that are easy to carry and provide the necessary energy to sustain your performance during training sessions and race day.
   
9. Discussing the importance of individualized nutrition plans: Every athlete is unique, and nutrition needs vary. We’ll emphasize the importance of creating an individualized nutrition plan that considers your specific goals, body composition, training volume, and personal preferences.
   
10. Providing resources for further education on sports nutrition: To deepen your knowledge on sports nutrition, we’ll recommend valuable resources such as books, websites, and professional organisations that specialise in providing evidence-based information on fueling for multisport events.

Proper nutrition is a key component of multisport success. By understanding the energy demands of each discipline, fuelling your body with the right nutrients, and avoiding common pitfalls, you can optimise your performance and achieve your goals. Remember, nutrition is individual, so take the time to create a personalised nutrition plan that supports your multisport journey. Fuel your body, elevate your performance, and enjoy the rewarding experience of multisport events.

Duathlons, the thrilling multisport events that combine running and cycling, offer a unique and exciting challenge for athletes of all levels. Whether you’re a seasoned runner looking to venture into multisport or a cycling enthusiast seeking a new adventure, duathlons provide a dynamic and rewarding experience. In this beginner’s guide, we’ll explore the fundamentals of duathlons, provide training recommendations, and offer valuable insights to help you embark on your duathlon journey.

1. Understanding the Appeal of Duathlons: Duathlons captivate athletes with their blend of speed, endurance, and versatility. The combination of running and cycling allows participants to showcase their strengths in both disciplines, offering a well-rounded and exhilarating experience. Duathlons attract individuals seeking a multisport challenge that provides variety and a chance to test their physical and mental limits.
   
2. Exploring the Format of a Duathlon: Duathlons typically follow a run-bike-run format, where participants complete a designated distance of running, transition to cycling, and finish with another running leg. The distances can vary, with sprint duathlons being popular for beginners. Understanding the format helps you prepare and strategize effectively for each stage of the race.
   
3. Selecting the Right Duathlon for Beginners: As a beginner, choosing the right duathlon is crucial for a positive and enjoyable experience. Look for events labelled as beginner-friendly or novice duathlons. These events often offer shorter distances, manageable terrain, and a supportive atmosphere that encourages newcomers. Research different races and read participant reviews to find the perfect duathlon to kickstart your multisport journey.
   
4. Preparing for Your First Duathlon: Training for a duathlon requires a combination of running and cycling workouts, as well as focused brick sessions that simulate the transition from one discipline to another. Gradually build your endurance, incorporating both aerobic and interval training sessions. Consider working with a coach or joining a training group to receive guidance and support tailored to your needs.
   
5. Transitioning from Running to Cycling and Back: Transitioning smoothly between running and cycling is a key aspect of duathlon performance. Practice the transition process during your training sessions to become comfortable with changing gear, mounting, and dismounting your bike, and transitioning from cycling shoes to running shoes. Developing efficient transition skills will save you valuable time during the race.
   
6. Equipment and Gear for Duathlons: While you don’t need extravagant equipment to participate in a duathlon, having a few essentials can enhance your experience. Invest in a well-fitted bike, suitable running shoes, and comfortable athletic apparel. Additionally, consider using a race belt to display your bib number, and ensure your bike is properly maintained and in good working condition.
   
7. Pacing and Race Strategy: Duathlons require smart pacing and race strategy to optimise your performance. Start conservatively during the first run leg, maintain a steady effort on the bike, and save energy for a strong finish on the final run. Familiarise yourself with the race course, including any challenging sections or elevation changes, to plan your strategy accordingly.
   
8. Mastering the Mental Aspect of Duathlons: Duathlons can be physically demanding and mentally challenging. Develop mental resilience by setting realistic goals, visualising success, and practicing positive self-talk. During the race, stay focused on your own journey and remember that each step and pedal stroke brings you closer to the finish line. Embrace the mental toughness required and celebrate your achievements along the way.
   
9. Overcoming Common Challenges: Duathlons come with their fair share of challenges, such as fatigue, transitions, and managing race-day nerves. Prepare for these obstacles by incorporating brick sessions into your training routine to simulate the demands of back-to-back disciplines. Practice efficient transitions to minimize time lost during the race. Implement relaxation techniques, such as deep breathing or visualization, to calm pre-race jitters and stay focused on the task at hand.
   
10. Embracing the Multisport Journey: Participating in a duathlon is not just about the race itself, but also about embracing the multisport journey. It’s an opportunity to discover new passions, form lasting friendships with fellow athletes, and challenge yourself in ways you never thought possible. Enjoy the process, celebrate small victories, and learn from every experience, whether it’s a personal best time or a valuable lesson learned. Remember, each step you take in the world of duathlons brings you closer to becoming the best version of yourself.

Embarking on a duathlon journey as a beginner is an exciting and fulfilling endeavour. By understanding the format, preparing with a well-rounded training plan, mastering transitions, and developing a strong mindset, you can confidently tackle your first duathlon. Embrace the challenges, savour the moments of triumph, and create lasting memories along the way. The world of duathlons awaits you with open arms, ready to showcase your potential and ignite your passion for multisport. So, lace up your running shoes, hop on your bike, and let the journey begin!

Distance and time are often the focus of runners. It’s often the phrase “I will run a half-hour today or jog a five-kilometer distance” that determines your pace and intensity. It’s also the best way to prepare for an important race, such as a Marathon. This ensures that you have covered enough distance before the race.

The heart rate training method is increasingly popular among runners because it provides valuable data about the body and our capabilities. What is heart rate training, and should you be using it?

What is HR Training?

Listen to your heart is a classic phrase we’ve heard. We probably associate it with rom-coms, and not our heart rate. Right?

Move over Meg Ryan (Showing my age there). Multisporters are redefining the phrase. Fitness tracking is becoming more popular. This allows runners to measure their heart rates in BPM and then use that information to determine their intensity. You can tailor your run to your body and heart rate zone.

What are HR zones?

Let’s talk about heart rate zones. They range from the resting heart rates (when you’re at rest) to our maximum heart rates (MHR), which is our upper limit for what our cardiorespiratory systems can manage when we exercise. Between these marks are several zones. Here’s how they break down:

Zone 1: Extremely light , between 50% and 60% MHR

Zone 2:Light 60% to 70% MHR

Zone 3, Moderate intensity, 70 to 80 % of MHR

Zone 4, Hard, 80 to 90 percent of MHR

Zone 5 – Extremely hard (90 to 100 percent of MHR)

To work out zones of heart rate at their most basic level, you must know your MHR. You can calculate this using a simple formula:

Subtract 220 from your age. As an example, if you are 50 years old, your estimated maximum heart rate is 220 minus 50 = 170 beats per minute.

There are other methods such as field tests or laboratory testing, but they are only suitable for athletes with experience.

You can calculate your zones once you have calculated your MHR. Multiply your MHR with the percents of each zone to get this.

Why Is HR Training So Good Then?

Now that you know the basic principles of heart rate training why do people use it? Your running heart rate gives you an improved workout is the short answer and heres a few reason why.

Last Longer

Running can be more efficient with heart rate data. We can benefit from knowing more about our body. We may think that we’re working hard when in fact we aren’t. When used correctly, heart rate zones are a great way to improve performance.

Faster Recovery Times

Heart rate training helps runners know exactly how much they are training. They can then push harder if needed, or stop altogether if overdoing things. We can prevent injury and improve recovery when we know our bodies better. Your body will never be overworked with heart rate training. This means it won’t have to suffer the following day.

Keep Your Workouts Personal

It’s great that heart rate training can be completely tailored to your needs. Running can be a challenge for everyone, particularly when you follow generic training programs. It’s possible that what works for a runner may not be the best for someone else. Heart rate training allows you to listen to and react only to your own body.

Should I Really Be Heart Rate Training?

Heart rate training is a popular method that has many benefits. Does that mean you should to do it?

Depending on what you mean. When it comes to multisport, there are no wrong or right answers. Heart rate training is a favorite of some runners because it allows them to get the details about how their bodies perform. Some people prefer to go by their gut feelings and be more spontaneous. You might consider heart rate training, though, if you fit into any of these categories:

You Have A Big Event Coming Up

You Are Trying To Lose Weight?

Heart rate training can be helpful if you are training for races such as half-marathons, marathons, or ultramarathons, Iron Mans, Duathlons or other Multisport events. You can use the different zones to improve your performance. For example, runners looking to increase their speed should practice interval running in zone 5 so that they can go harder during race day. The majority of the running they do should be in Zone 2 to avoid burning out.

Heart rate training could be beneficial for people who run to lose weight. Running becomes part of your daily routine and your body adapts quickly. You may find it difficult to lose weight, particularly if you have an increase in appetite. Running at a higher heart rate, on the other hand, increases your metabolism (especially Zones 4 and 5), and causes your body to start burning more fat.

Injury Recovery

It’s easy to push yourself too far too soon when you are recovering from a serious injury. This can be prevented by heart rate training, which allows you to see how you are performing as well as when you may have pushed your body too far. It will also help you to recover faster and return safely to running.

Just Bored With Your Traditional Training Methods

You can become bored with your routine after running for some time. It’s worth trying heart rate training to spice up your routine and mix it up.

Whatever your reason Heart Rate Training is an excellent method and may help you be more consistent with your training and help you keep it up.Get yourself booked on to one of our Events and see if that training has paid off.  Or for more training tips check out one of our other posts like “How To Train For My First Multipsort Event” or “Going The Distance“