try doing BRICK workouts (Bike Run ICK) a long bike ride followed immediately by a run it gets your leg used to switching blood flow from cycling muscles to running muslces quickly. also you might look at hydrating more during the bike more
goals for 2011:
break 19minutes for 5k
break 2:42 for olympic triathlon probably Anthracite olympic
break 3:16 for marathon ( a long shot but it's fun putting yourself out there)
Proper hydration and proper breathing are two of the keys to avoiding cramps. Proper training doesn't hurt either. Once you've conditioned your body, you will not get the same cramps as a novice in his first race.
The first 2 replies addressed the issue of leg cramps, if you're getting abdominal cramps (stitches) then it's almost certainly due to your nutrition/hydration. A heavy stomach bounces hard while running and pulls on your insides causing some serious pain. If this is the case, figure out what you can eat/drink before running, how much, and how close to in training. If it's leg cramps that are bothering you then try adding stretching to your training.
Hi thanks to all for responses.
I was talking about abdominal cramps "stitches".And when I thing about the last tri when I felt it most, it must have been the hydration, I did not have enough liquid and right before the run I drunk more then I should. Now in my training I am drinking more and frequently on the bike as while running and no more cramps.
As a side note: make sure you mix your sport drink properly. You want a 6% solution for 2 reasons:
1. A higher concentration will cause body fluid to be shunted to your stomach to digest the carbs which will exacerbate dehydration.
2. A 6% solution has a higher osmolarity than water. This means that your body will absorb it faster than water.
You can achieve a 6% solution by mixing 20g carbohydrates with 13.5 ounces water. I use a cup graduated by ounces for this. It sounds like overkill, but when the heat index gets into the 110's it's worth it.