Run off the bike : running after cycling
RunThe ability to run efficiently after a long cycling effort, a fundamental long-distance triathlon skill developed through specific training.
After 5+ hours of cycling in an Ironman, the first minutes of running show characteristic 'sea legs': legs feel heavy, stride shortens, the neuromuscular system struggles to switch from cycling posture to running form. Specific 'run off the bike' (ROB) training prepares for this transition: chaining 15-30 min of running immediately after a cycling session, several times per week during the build phase. Target adaptations: slow-fiber recruitment under post-bike fatigue, maintained running economy, ability to hold target marathon pace despite the muscular shift.
In TriPaced:
In TriPaced, brick sessions are flagged with the note 'Chain a 15-30 min run immediately after.' During Ironman build phase, the planner incorporates 1-2 short ROBs per week, calibrated to avoid interfering with recovery between long sessions.