4 Tips To Improve Transition From Bike To Run

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Often times us athletes become so focused on the big picture, and sometimes overlook the little things that could help us improve our overall race experience and time. Here are some tips you can immediately start implementing into your training and racing that can help with the struggles in the early stages of the run:

1. Add Brick Workouts to Your Training

A brick workout is combining a bike ride with a run right after. For example, a 30 mi bike ride followed by an immediate 15 min run. (The distances will vary depending on your fitness level and races you are preparing for).

2. Set a Nutrition Deadline on the Bike

Determine a point in time to have your last portion of nutrition during the bike ride. You want to give your body time to digest some of the fuel before heading out on the run. This will also allow for an easier transition into the run since you won’t have a full stomach. Your brick workout is a perfect time to practice this and determine how soon before the end of the bike ride you should be done fueling. (Example: 15 or 20 min before T2).

3. Spin Legs Out in an Easy Gear

Towards the end of the bike ride you want to drop into an easier gear and allow your legs to spin at a higher cadence. This will reduce the tension in your legs before you head out on the run.

4. Skip the First Aid Station on the Run

Give your body the time to adjust to the run and get into a good rhythm. Allow it at least 15 min to dial in the perfect pace before you start fueling. Therefore skipping the first aid station is a good idea.

 

Need help figuring out your race strategy? Schedule your Free Triathlon Coaching Consultation here.

 

 

 

Peter Kadzielawski

Peter Kadzielawski

Triathlon Coach at TheTriHub™
Peter Kadzielawski is a USA Triathlon Certified Coach. He also holds certifications in Sports Nutrition as well as Personal Training. As a 9x Ironman finisher himself who still remembers struggling through his first 5k run, Peter strives to inspire his clients and athletes to unleash their potential and rediscover new possibilities.

Since 2001 Peter has worked with individuals from many backgrounds, some taking up exercise for the first time looking for weight loss and toning, and others seeking guidance with a more extreme goal of training for an Ironman triathlon. Peter has published articles in the Competitor Magazine, some of his work was also featured by USA Triathlon, Golf Fitness Magazine and Colorado Runner website.
Peter Kadzielawski

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About The Author

Peter Kadzielawski

Peter Kadzielawski is a USA Triathlon Certified Coach. He also holds certifications in Sports Nutrition as well as Personal Training. As a 9x Ironman finisher himself who still remembers struggling through his first 5k run, Peter strives to inspire his clients and athletes to unleash their potential and rediscover new possibilities. Since 2001 Peter has worked with individuals from many backgrounds, some taking up exercise for the first time looking for weight loss and toning, and others seeking guidance with a more extreme goal of training for an Ironman triathlon. Peter has published articles in the Competitor Magazine, some of his work was also featured by USA Triathlon, Golf Fitness Magazine and Colorado Runner website.

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