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Poor core strength causes poor running form, so it’s important to build functional strength in order to maintain your form when you’re tired from the bike leg. This workout, which I named the “Syracuse Strides” in honor of the 2015 Men’s NCAA Division I Cross Country Champions, works to build your core and leg strength with 50-meter sprints between exercises.
Focus on maintaining perfect form during the sprints: run tall, lean your hips, chest and shoulders forward together in a straight line; run on your forefeet instead of your heels and practice quick leg turnover.
To ease into the routine, start with only the core exercises for a week, then introduce only one set followed by sprints. When you’re ready, do the full thing: a set of one exercise followed by a 50-meter sprint. You should always do the Syracuse Strides immediately post-run, working up to two sets, twice a week.
Illustrations by Oliver Baker