Ask The Coach Weekly QnA: improving 10K time; using aerobars

Coach Atul Godbole answers your training related questions…

Q. Gayatri asks: “I am a beginner and trying to get my 10K time down from the current 75 minutes. Should I run all of my runs faster than my comfort level to improve my time?”

A. Keep most of your runs should be at an easy effort level. Once a week, do a short 3-4K run at a slightly higher effort/faster pace. Make sure to do a proper warmup before this faster run. Keep at this for several weeks and try entering a 10K race after 6-8 weeks. You should see an improved time.

Q. Swapnil asks: “I am training for Ironman Colombo, will aerobars help in improving the bike times”

A. Yes, aerobars definitely help, but you should already be able to ride your bike pretty fast (at least upwards of 28kmph) where the aero position will actually help you reduce drag. Also remember that you must practice the aero position while training since its difficult on your back to hold that position for hours on end. So if you plan to use aerobars in the race, make sure you start practicing with them in training itself.

 


Runners and triathletes, have training, diet, nutrition related queries? Send email to askthecoach@motiv8coaching.com 

 

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