Bike-to-run transitions require specificity—it takes time for the brain and spinal cord to adjust to the new neuromuscular patterns needed for running off the bike. With practice, efficiency increases, along with your ability to pace yourself better. Try these tips from Lifesport coach Dan Smith during your next brick workout.
Brick Training Tips:
– Use brick sessions to practice race nutrition at race-specific heart rates. Make sure you are fueled and hydrated.
– Finish off 1–2 rides per week with at least a short run off the bike.
– Have mental cues ready for the run, such as “quick feet,” “loose shoulders,” “open lungs.”
– Commit to the run, regardless of how you feel on the bike. Often a lack of energy can be attributed to low fuel. Have a gel 15–20 minutes before getting off the bike.
– The legs often feel heavy because they’re fatigued and now have to support the body as well as propel themselves forward. Leg fatigue is also related to how hard you pushed on the bike and how “cycling fit” you are. Process this heavy feeling as normal and aim to become more efficient while running post-ride.
– Try targeted pace work off the bike—it’s very effective for race preparation. These measured efforts are at a slightly faster pace than your personal best times for the distances.
More brick tricks and workouts:
– A Better Triathlon Brick Workout
– Triathlon-Specific Track Workout: The Poor Man’s Brick
– Key Session: The Braveheart Brick
– Power Boost Your Brick Runs With Plyos
– How Often Should You Run After Riding?
– Running Vs. Triathlon Running