The Brick Run Breakthrough — 14-Day Run-Off-The-Bike Fix
If your run falls apart after the bike, your problem usually isn’t your run.
It’s how you finish the bike.
Most triathletes and duathletes ride the final minutes in a way that makes running feel heavy before the run even starts.
Tired legs, tight stride, breathing out of control — all created before T2.
🚴♂️🏃 The Brick Run Breakthrough — 14-Day Run-Off-The-Bike Fix retrains how you come off the bike, so your legs feel runnable immediately.
This is not a fitness plan.
It’s a coordination reset.
You keep your normal training and insert 7 short brick sessions designed to change muscle tension, cadence habits, and energy timing — the real reasons triathlon runs feel harder than standalone runs.
🚴♂️🏃 This plan include structed sessions for indoor and outdoor training: 🔌Power on the bike and ❤️ Heart Rate for the run.
Session are compatible with Zwift, Wahoo, TrainingPeaks Virtual etc
Many athletes notice lighter legs in the very first session.
What This Fixes
✅ Heavy legs leaving the bike
✅ Slow first kilometre
✅ Breathing panic at run start
✅ Good runners underperforming in triathlon
What You’ll Learn
✔ How the last 5 minutes of the bike determine your run
✔ Why pushing power late ruins your stride
✔ How cadence affects muscle fatigue
✔ When to fuel so the run starts under control
What’s Included
🔁 7 structured bike-to-run brick🧱 sessions - 🔌Power (Bike) and ❤️Heart Rate (Run)
📘 Short athlete guide explaining what sensations to look for
📱 Race-day quick reference card
⏱ A before-and-after proof session
Who This Is For
• Sprint to 70.3 triathletes
• Duathletes (run-bike-run races)
• Anyone whose triathlon run is slower than their normal run
• Athletes training consistently but never running well off the bike
You don’t need more run fitness.
You need to arrive at the run ready to run.
Start today and feel the difference in your next brick.
My name is Karen and I live in Southern Spain 🇪🇸 where I coach and run triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Level 3 Strength Coach (AIQ/NASM)
Karen has an MSc in Sports Performance Coaching🎓
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.