Coach Bill Hauser of Mid-Atlantic Multisport (www.midatlanticmultisport.com) answers training and race related questions submitted by our readers.  To submit a question to be answered in a future edition of The Mid-Atlantic Monthly, please send an email to bhauser@midatlanticmultisport.com.
 
I typically finish both the swim and bike segments of triathlons near the top of my age group.  However, when I get to the run my legs feel awful and I end up getting passed by others the entire way. Do you have any suggestions?
 
This is a common scenario and often not related to the athlete’s running ability.  Rather, this difficulty in running is a result of the athlete (1) riding too hard during the bike segment of the race, (2) riding in too big a gear or (3) failing to consume adequate fluids and calories prior to starting the run.  The next time you race, try controlling your intensity on the bike.  Remember, the only time that matters is the time on the clock when you cross the finish line.  A fast swim and bike segment mean nothing if you can’t back it up with a strong run.  You should also ride in a gear that allows you spin comfortably at a cadence of 85-95 rpm’s rather than trying to pedal a larger gear at a lower cadence.  Riding at higher cadences doesn’t beat up your legs as much as riding at lower cadences and will leave you fresher for the run.  Finally, you do not want to start the run segment with your glycogen stores depleted.  It is important that you consume small amounts of fluids and carbohydrates at regular intervals throughout both the bike and run segments.  The precise amounts will vary based on race length, environmental conditions and individual needs.  However, as a general rule, you should consume 20-24 ounces of fluid and 30-60 grams of carbohydrate per hour during a race.
 
There are also things you can do in your training to help you run stronger off the bike.  One of my favorite workouts is a modified brick session where you transition back and forth between biking and running several times within in the same workout.   An example would be 4x(5 mile bike/1 mile run) for a total of 20 miles of biking and 4 miles of running.  Structuring the workout this way allows you to practice your bike-to-run transition four times and acclimate to the “heavy legs” feeling that comes with running immediately after dismounting the bike.
 
Bill Hauser is a USAT Level II certified coach and the founder and head coach of Mid-Atlantic Multisport. Based in suburban Philadelphia, PA, Mid-Atlantic Multisport (www.midatlanticmultisport.com) provides individualized endurance coaching services, training camps and clinics to athletes of all ages and abilities. He also serves as the head triathlon coach for the Southern New Jersey Chapter of the Leukemia and Lymphoma Society Team in Training Program. You may email your questions to Coach Bill at bhauser@midatlanticmultisport.com.