Find your race form quicker off the bike with this quick gait check…

Race form

1. KEEP YOUR HEAD IN CHECK

Running off the bike is tough physically but the pain starts in your head. Be prepared for how fatigued you might feel and teach yourself positive messages for the start of the run as a low mindset will be reflected in a slumped posture.

STRETCH IF YOU NEED TO

Some people find they’re just too stiff to run after a hard ride. You may benefit from some quick dynamic stretches in T2 – even a minute spent loosening up your upper body and opening up your hips could be time well spent when you can run more comfortably.

2. DON’T DRIVE TOO HARD

Take smaller steps at first as your legs get used to the new motion of running as opposed to riding; think of the first 500m as a warm-up, gradually picking up your knees and driving your legs more as you settle in to your pace.

3. USE YOUR ARMS

As you start the run, keep doing a quick mental check that your shoulders and neck are relaxed and your back is straight. Use your arms to control your leg speed, driving them backwards and forwards more quickly as you get up to speed.

Words: Elizabeth Hufton

Read up on more training advice in our expansive training section