Do this core-plus-sprints workout to maintain proper run form off the bike.
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.