Transitions in duathlon and triathlon
Going from bike to run is hard. Train it with combined sessions (bricks) and rehearse your transitions.
Why it's hard
After the bike leg, the first minutes of running feel heavy: coordination, stride and cardiovascular response all change. Many athletes go out too fast and pay for it at the end.
How to train
Include combined sessions: a ride followed by 10–20 minutes of running at race pace, especially in the weeks before competing.
In the last kilometres of the bike, it's common practice to ease off a little and keep a higher cadence to get your legs ready to run.
Rehearse your transitions: kit order, elastic laces, helmet on before touching the bike. Seconds lost in transition are easy seconds to win back.
In the first kilometre of the run, pace yourself by the plan, not by feel.
Sources
- Millet GP, Vleck VE. Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon: review and practical recommendations for training. British Journal of Sports Medicine. 2000;34(5):384–390.
- Bentley DJ, Millet GP, Vleck VE, McNaughton LR. Specific aspects of contemporary triathlon: implications for physiological analysis and performance. Sports Medicine. 2002;32(6):345–359.
General information for amateur athletes; not a substitute for medical advice or a coach.
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