[hlnx1]

Getting off the bike with “jelly legs” is the classic triathlon experience. For the first kilometre or two your pace sense is completely off.

Why it happens:

• On the bike your muscles work at different angles and in a different pattern
• Blood flow and coordination take a few minutes to adapt to running
• It feels slow, but most people actually start faster than planned

The fix is brick training: 10-20 minute runs off the bike, once a week. How elites handle it: Gustav Iden and discipline-transition economy.

How long did it take you to get used to it?

[hlnx1]

Practical tip: in the last 5-10 minutes on the bike, spin a slightly higher cadence and avoid grinding big gears. And in the first kilometre of the run, focus on quick, short steps rather than pace.

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