Running faster off the bike is something you can train your body how to do for sure. How do you do it?
It is a pretty simple premise. To run faster off the bike you must run faster off the bike. That means running at race pace or some times even faster off the bike in training. It’s all about specificity 
check out the video below for more on this.
To get more tips from the best triathlon coaches in the world go to http://www.triathlonsummit.com
10 Comments
What distances or time spans do you recommend for interval-type bike/run brick workouts in preparation for sprint triathlons? Could they be as short as alternating 10 or 15 minute intervals? Would shorter intervals be of value? What would you consider the high end in length per interval?
Thanks,
Doug
Thanks. Simple but great information.
Hi Kerry,
Just wanted to let you know that I’m enjoying the Tuesday seminars with industry experts as well as your racing tips.
I’m just an amateur/recreational triathlete but truly enjoy the sport and the atmosphere and being around like-minded individuals.
This program you’ve put together helps people such as myself.
Thanks again.
Murray
Hi Kerry,
How does one get faster off the bike for Ironman distance races? You limited your suggestions for training of running faster off the bike and also doing repeat back to back bike- run- bike – run but that was only for short races like Sprint or Olympic. For Ironman events, is the trickier question.
Thanks for any suggestions you may have
Warren
Definitely nice to have the videos versus written examples. Your tips are helpful which brings me to think more about planning. If you could give some examples on what a typical intervals (pertaining to your brick workouts) might look like some of us can start to put the power to the road and really benefit!
Thanks for the summit, great job with building a diverse group of pros!
(Oh, one last thing, get a tripod for the videos…:)
Hi Kerry,
After cycling 40km when I start running the first 2 minutes are goiing very well at about 4 min/km.But then suddenly the lactate flows into my calves and I have to drop the speed a lot in order to prevent getting cramp.\
Is this something I can improve by training or is it better to slow down the first few minutes after cycling?
How do you measure indoor / spin work outs vs. outdoor rides .I devide spins and trainers by 1.2 unless I achieve the same cardio average on my watch as an out door ride do to no wind .hills balence handling.Your thougths?
First off, props on the Patriot’s sweatshirt. Secondly, I was wondering what to do if during a race you feel too overwhelmed coming off the bike and into the run and your legs are just plain dead. Do you drop the pace in hopes your legs regain a little or do you keep on truckin’ and hope your legs catch up? I know this comes down to proper training, but sometimes you may be pushed a little harder than you’d like to in a race and giving up precious time sometimes isn’t an option.
you are wearing a New England Patriots sweat shirt,
how about coaching them!!!! they need some good coaching
I was always under the impression that ending the cycling leg of a triathlon, you should up the cadence to match your running cadence or higher to ‘flush’ your legs of lactic acid. I have done this in races and feel like it really does not help much and I worry that by increasing my cadence and reducing my intensity I am actually loosing time as opposed to pushing hard right to T2. Both ways, high cadence finish and pushing hard to T2, still leaves me starting my run with with that ‘bike legs’ feeling so I am unsure what is the best method to finish up the bike. Your video tips makes sense and I figure the best way to overcome bike legs is just to keep doing bike/run bricks until my legs adapt. Keep the video tips coming!
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