When you first start training for a triathlon (swim, bike, run) or a duathlon (run-bike-run) chances are one of your main concerns is how you’re going to deal with running with tired legs after the bike section. There’s nothing quite like that jelly-legged feeling when you first jump off the bike and start running out of transition. And for beginners, that ‘legs like lead’ sensation can feel pretty disconcerting. In this blog post, 6-time Ironman finisher Jen Lucas-Hill shares some top tips for training and race day to help you beat the Bambi legs and run strong off the bike.
How to train for a triathlon or duathlon run
We’ll dive into what to do on race day later, but fundamentally the key to being able to run well off the bike in a triathlon or a duathlon is practice. There’s been some debate lately as to whether triathletes actually need to do brick sessions. And maybe for the elites who’ve been training and racing for years, there’s less of a use-case. But for beginners, getting used to how it feels to transition between cycling and running, training the body to make that shift and learning how to pace yourself when your legs feel like they belong to someone else, is key. Let’s get into what you can do in training to get yourself race day ready.
What are ‘brick sessions’?
A brick session just refers to a back-to-back bike and run workout. That can be as simple as throwing on your running shoes and heading out for a jog straight after a bike ride. Or it can be a bit of bike-run-bike-run action. These workouts are a great way to get your body and mind used to the sensation of switching from cycling to running, and to get more efficient at making that transition. Having this muscle memory dialled in will make it easier to settle into a rhythm once you head out onto the run course on race day, and you’ll have the experience to not panic when the first few hundred metres feel terrible. In every Ironman I’ve raced, there’s always that moment of dread as you run out of T2 and find yourself thinking ‘okay, this is horrific how the bleat am I going to run an entire marathon!?’ Experience has taught me that the jelly legs will pass, the heart rate will settle and the rhythm will come as long as you trust the process.
It’s important to know that brick sessions will put quite a lot of fatigue into the body, so you don’t want to be doing these multiple times a week. Every other week (once a week max) will be enough to get the physical and mental benefits.
How to do a brick workout: 3 example brick training sessions to improve your triathlon run
Below you’ll find some example brick workouts for triathletes and duathletes, with varying levels of difficulty. The key is to keep the efforts controlled and adapt the session to your current ability if it feels like too much.
Session 1: Endurance brick session
Best for: Beginners; long distance athletes looking to build up their run distance off the bike
Difficulty level: 4/10
What it is: This is a straight forward bike-run session. The aim is just to get yourself used to the sensation of running after cycling by tagging a steady run onto the end of a Zone 2 bike ride.
Beginners training for sprint/standard distance triathlons and duathlons: 45-60 mins easy bike ride straight into 15-30 minutes steady running.
Middle distance / half Ironman / 70.3 triathletes: 2hr easy bike into 45 minutes run.
Full Ironman distance triathletes: 3-4hrs easy bike into 1-1.5hr run. Practice your fuelling strategy and play around with your intake to find what works best for you to ensure you have enough energy without experiencing any GI distress. It’s better to get it ‘wrong’ in training and make changes, than discover your stomach can’t tolerate your bike fuel on race day.
Session 2: Progressive pace: brick session to perfect your race day pacing
Best for: intermediate triathletes looking to improve their run split
Difficulty level: 6/10
What it is: A ‘negative split’ run session (gradually building from easy pace to race pace) after a steady bike ride.
One of the biggest mistakes pretty much every triathlete or duathlete has made at least one is setting off too fast on the run. Between the jelly legs and the adrenaline as you blast out of T2, it’s easy to get carried away and burn all your matches. Cue: a world of pain and a whole lot of walking a few miles later.
A progressive pace brick session will help you to practice the art of setting off at a steady, sustainable pace so you can turn the burners on during the closing miles and finish strong (probably overtaking a bunch of people on the way).
Standard/Olympic distance triathlon: 1hr steady bike, into a 30 minute run building from easy into your 10km pace.
Middle distance / half Ironman / 70.3: 2hrs steady bike into a 45 minute run building from easy to half marathon pace.
Full distance / Ironman: 2.5-3hr bike into a 60-75 minute run building from easy to target marathon pace.
Session 3: Bike, run – repeat!
Best for: Experienced short course triathletes and duathletes looking to level up their off the bike run speed
Difficulty level: 8/10
What it is: 4 x 10 minute bike, 5 minute run back to back, with fast transitions in between.
This is a great session to not only really tune into running strong off the bike, but also to practice fast transition which is why it’s ideal for short course athletes. If you’ve got access to a turbo trainer or a static bike and a treadmill, using these can make the logistics of this session easier. If not, set up a ‘transition zone’ in your back garden with your kit laid out like it would be on race day.
Warm up with 10-15 minutes of easy riding before you start your first rep, gradually bringing your heart rate up. Then you’ll tick off four rounds of 10 minutes cycling, 5 minutes running back-to-back. Start at a 7/10 effort – it’ll feel relatively comfortable for the first rep but it’ll become harder to maintain by the final one. Cool down with another 10-15 minutes of easy riding after the main set.
3 top tips for ticking off brick sessions
- Get your kit ready before you start. Have you run gear and any nutrition you need ready and waiting before you jump on the bike so you’re less likely to procrastinate post-ride and pre-run.
- Fuel and hydrate properly during these sessions. They’re a great opportunity to test out your nutrition strategy. Underfuelling will have a detrimental impact on your recovery, and the training adaptations you get.
- Prioritise refuelling and recovery post-workout. Aim to have a carbohydrate-rich snack and replenish your fluids within 30 minutes of finishing, and then ensure you’re getting protein rich snacks and meals in throughout the day. These sessions are tough, so give yourself time to physically rest and consider having a rest day (or at least an easy day) the day after a brick workout.
How to put together a strong run off the bike in a triathlon or a duathlon: race day tips
Ready to hit the start line? Here are a few things to think about to make sure you can put all your hard-earned training into practice and execute a strong run off the bike on the race day.
Pace yourself
The biggest mistake most triathletes and duathletes make? Going too hard on the bike, and paying for it on the run. It’s no good smashing out a really impressive-sounding bike split if it means you have nothing left in the tank for the run. In almost all cases, you’ll end up with a slower overall finish time… and having a worse experience.
Stay calm and focused early on in the race. Don’t get too swept up in the adrenaline and resist the temptation to swim and bike on the absolute limit – you’re just writing cheques that are going to bounce once you head out of T2. The best multisport athletes are those who can reserve just enough in the tank to be able to push hard in the closing miles. If you consistently find that you have a mega bike followed by a slow, painful run – you might find that if you reign it in and bike even just a minute or two slower, you could end up having a much better run and being significantly quicker overall.
Fuel properly
We burn through our stored glycogen after around ~60 minutes of activity, so it’s vital that you’re taking on carbohydrates and hydrating throughout your race. Most athletes tend to front load their fuelling on the bike, as it’s easier to eat while cycling than it is while running. If you regularly hit T2 feeling like you’re already running on fumes, you might need to increase your carb intake on the bike.
Increase your cadence slightly during the final stretch of the bike leg
This is particularly key for those racing the Ironman distance. Your legs will be feeling fatigued after so many miles on the bike, and it’s tempting to drop the cadence and coast into T2. Instead, drop the gearing and increase your pedal speed for the final mile or two. It’ll help to get the blood flowing and prepares the legs for the higher leg turnover of running vs biking.
Check your run posture
After spending much of the race so far hunched over your handlebars, and with fatigue kicking in, it’s easy to slip into a run posture that makes you look like a T-Rex. And as much as slouching might feel nice, it’ll make you inefficient and actually make the run harder – so ditch the dinosaur. Focus on opening up through the chest, keeping your shoulders relaxed, your hips underneath you (I find imagining I’m trying to hold an acorn between the ol’ butt cheeks helps as a cue for this) and pushing off your toes (like you’re trying to kick gravel behind you). Your stride will be more efficient, you’ll be able to get more oxygen in and you’ll get more propulsion from each step.
Positive self-talk… and smile!
In the closing miles of a triathlon or a duathlon, it comes down to mind over matter. Your brain will want to quit before your body actually needs to. This is where the ‘I hate this, I can’t do this, this is a such a bad idea, I could just sit down right here and refuse to move’ brain gremlins kick in. It’s very important that you don’t listen to them! It sounds all a bit “woo woo” but positive self-talk genuinely makes a difference. Congratulate yourself, tell yourself you’re smashing it and remind yourself that you can keep going all the way to the finish line.
Smile, even if you don’t feel like it. It’ll relax your face muscles (and there’s some research that suggests it actually tricks your brain into being more positive) and it’ll get you the best cheers from the crowds. Soak up that atmosphere and imagine it recharging your batteries like you’re a video game character.
I’ve found it helps to have a mantra to repeat to myself when the rough patch inevitably hits, varying from the simple (‘yes I can’ and ‘just keep moving’) to the tough-talking (‘suck it up princess’) to promising myself various snacks and post-race treats if I don’t quit. Find what works for you, and have it in the back of your mind to fall back on when the going gets tough.
Putting together a solid run split after cycling in a triathlon or a duathlon comes down to practice, pacing and staying focused. Get those things right, and you’ll find yourself making swift progress through the field during the closing stages of your next race – whether you’re battling for the podium, or just racing for your own personal best.
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