Run Faster Off The Bike

In honor of National Running Day, we’ve gathered some of our favorite advice from over the years to help you run faster off the bike.

1. Train for your distance. Getting ready for a half-Ironman? Coach Lance Watson says there are three basic types of brick workouts that are useful for the half-iron distance: a cycle-emphasis brick, a run-emphasis brick and a race simulation brick. Get the details here. If the Olympic distance is your focus, try pro Alicia Kaye’s favorite race-specific workout here.

2. Boost your bike cadence. Here are two workouts to help get that RPM up in hopes of making an easier transition to the run.

3. Get creative with your workouts. Not every brick needs to be bike for X hours followed by a 15-minute run. Turn to our One Hour Workouts for some new ideas on varying your bricks—like this or this.

4. Do these 5 plyometric exercises. Researchers have found that plyometrics are helpful in improving running mechanics—specifically off the bike. Learn how to add them to your training here.

5. Fuel right on the bike. Avoid GI distress on the run by practicing proper race fueling in training. Want to make the switch to real food? Here’s how to do it. And here’s a refresher of your hydration needs during long rides.