Question: I've read that it's important to do the long run of the week the day after the long bike; specifically to run on "tired" legs. How important is this? I currently do my long run the day before my long bike, as it is what works best for my schedule. Plus, I'm not a great runner and so I like to get the long run out of the way so I don't have to think about it all weekend. Could this be one of the reasons I have trouble on the run in my races—not enough training on tired legs?

Answer: Yes, scheduling your long run the day before your long bike can be one reason why you may not be having the race-day run you feel prepared to have. Following a long bike with a long run the next day is a low stress way of beginning to adapt to how your legs will need to respond in a race: to run fast on legs that have already done work and are not fully recovered. You don't need to do this every week, however, if you like to switch them around.

You could also alternate weeks doing the long run the day after you do rides (that don't include brick runs) and see how it goes. You may find that eventually your runnign fitness becomes better, as your abilty to run specifically after cycling also improves. Do ensure, however, that both the long bike and run are done at an easy pace, and with proper hydration and nutrition.