A fundamental skill unique to triathlon is running well off the bike. The bike-to-run transition requires a shift of movement patterns that are uncomfortable, but those who master it will excel.
Did you know that a hard bike leg has 5 detrimental effects to your physiology that negatively impact your run, even before you leave T2? Learn how to recognize and address them, and you’ll improve your chances for a fast finish.
Triathletes must also adapt to a loss of biomechanical efficiency and the neurosensory lag experienced in the early miles of the run. Having a plan for these temporary impairments will help you navigate through them.
Of course, the way to mitigate the discomfort of the bike-run transition is to incorporate bricks into your training. The goal of the brick session is to decrease the time it takes for your body to transition into efficient running mechanics.
Studies suggest that we should perform bike-run brick workouts weekly, and even more frequently as race-day approaches. Get a glimpse of how to put bricks into practice by watching this short video by 6x IRONMAN World Champion Mark Allen, who knows a bit about running off the bike.