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The only brick most men need

A brick is a bike followed immediately by a run, so your legs learn the dead feeling of T2. You do not need a weekly three-hour rehearsal. Once a week, ride 45 to 75 minutes and run 15 to 25 minutes off the bike.

Start the run slower than your pride wants. The first kilometer is information, not a race. If that short run stays smooth for a month, you are ready to extend it. If it falls apart, the bike was too hard.