1. The time on the bike is good time to use carbs and re-hydrate with drinks containing electrolytes. Lack of electrolytes can cause cramp.
2. Cadence is so important. Keep bike cadence high or before getting off the bike, gear down and spin at a higher cadence. Hamstrings, quadriceps and gluteal muscles are tired after bike then running with long strides for long duration is not a good idea. Run with higher cadence, shorter strides and follow a breathing pattern.
3. Practice bricks. Bricks can help you to adapt.
4. Practice all these 3 steps during your training period.
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