Running in triathlon: 4 tips for the bike-to-run transition
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The first kilometres off the bike are among the toughest moments in triathlon. Your legs feel heavy and the rhythm is missing. With some preparation, the transition becomes much smoother.
1. Add brick sessions
Regularly add a short run after your bike workouts. This gets your body used to the switch.
2. Start under control
Many athletes start too fast after T2. Take the first minutes deliberately easy, then build up.
3. Short, quick steps
A higher cadence with shorter steps helps you move from bike rhythm into running rhythm.
4. Let your arms set the pace
When your legs are not ready yet, your arms can help: a relaxed, active arm swing sets the rhythm. RunStix help you keep hand and thumb in a calm position – and thanks to the removable straps they are quickly at hand in transition.