Most triathlons are won on the run. Which explains why I haven't won a triathlon. So far this season, I've set personal best times in all four triathlons. Cant say the same for my mountain bike racing, but that's another issue. The main area of improvement for me was the transition from cycling to run. There is nothing more strange and painful than riding a bike for 25 or 56 miles and then getting off and running 10k or a 25k. To help my legs adjust to this transition, I found this workout at www.triathlete.com. It's worked wonders for me.
30 minutes warm-up
10 minutes running
10 minutes of cycling
10 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
20 minute cool down on the bike (or just drink a beer <--I added that part).
If you're not doing this at home or on a trainer, don't forget to lock up your bike when you leave for the run. I usually lock my bike to my rims on my car. Quick and easy. Same thing with my mountain bike if I'm doing trail runs.
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