Bricks — Running of the bike in training can help you develop efficiency and practice. Short, 20-minute bouts can work wonders weekly. These runs don’t have to be long, nor fast. Make time for these in your weekly training, ideally one or twice per week.
Consistency is key — Small runs add up. A quick 20 to 30 minute run here and there can add some mileage to your legs with out beating you up. It’s the additive run mileage that can help you in the latter stages of a race. When it comes to that final leg of the race, being able to stay resilient is key to having a good finish.
Work the hips — Having good hip mobility and glute strength is key for faster running. Before runs, incorporate some hip bridges, one-leg squats, single-leg dead lifts, and side lunges into your warm-up routine. Post-run, stretch out the hip flexors to keep mobility.
Speed off the bike — Closer to racing (four to five weeks out), have at least one brick run where you start your first kilometre or two off the bike at — or near — race pace and then settle back down to aerobic speed. These little bouts can help get the body adapted to the quick cadence and speed needed in a race.
Pace the bike — The key to any triathlon is don’t race the bike. Find a pace you can sustain with consistent power (i.e. keep power relatively similar on the up and downhills as best you can). Too many spikes in a race can have detrimental effects in the run.
Nutrition is the fourth discipline — Use the bike portion of the race to set yourself up for the run. Hydration and sufficient carbohydrates are key. Practice in training. Use race fuels when you train.