Suggestions for stretches or exercises to help with transition
When I do my training for the dualathon, I am noticing a pain behind the knee when I transition from the 30-mile bike to the 3-5 mile run. I do not experience the same pain when going from the initial run to the bike. Anyone got any ideas for a way to strengthen the leg so it doesn't end up shocked. Thanks.
Rob
Rob
I haven't had any of these problems but here are some things that I've read that I really try to follow:
1) Cadence -- essentially the faster you can spin the better. Not sure where you're at with this but it seems like most of the articles point to aiming for 85+ on the bike.
2) Along the cadence, the last 1/2 mile to mile start trying to spin faster. I aim for 95-105 (which I can do comfortably now) to get the blood flowing back through the legs
3) Also, in the last couple of miles try to stand up for 10 -20 seconds every minute or two primarily to stretch your hamstrings.
Hopefully this helps a little. My last race was the first time I felt comfortable running off the bike and it was my 4th race this year.
Good luck!
1) Cadence -- essentially the faster you can spin the better. Not sure where you're at with this but it seems like most of the articles point to aiming for 85+ on the bike.
2) Along the cadence, the last 1/2 mile to mile start trying to spin faster. I aim for 95-105 (which I can do comfortably now) to get the blood flowing back through the legs
3) Also, in the last couple of miles try to stand up for 10 -20 seconds every minute or two primarily to stretch your hamstrings.
Hopefully this helps a little. My last race was the first time I felt comfortable running off the bike and it was my 4th race this year.
Good luck!
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