The “jelly legs” are real — and trainable

The first kilometres off the bike feel heavy because your legs have been doing one repetitive motion for hours and blood is pooled in your cycling muscles. The fix is the brick run: a run immediately off the bike, done regularly, so your body learns the transition. The harder you ride, the bigger the penalty — which is the single most important pacing lesson in long-course racing.

See your whole race, including how bike pacing changes the run, in a Race Blueprint, or get a plan that builds run durability in Find My Limiter.