And why it matters more than you think?
It stands for Run Off the Bike and it's exactly what it sounds like… running immediately after finishing a bike ride.
Rotating between disciplines might sound simple, but here’s the truth: your legs will feel like they’ve forgotten how to run. That heavy & jelly-leg feeling? Totally normal. That’s why ROTB sessions are a key part of any triathlon training plan.
Why do ROTB sessions matter?
In a race, your run doesn’t happen in isolation. It happens after you've already swum and biked for a good amount of time. So, training your body to handle that transition is crucial.
ROTB workouts help you:
- Adapt to the heavy-leg sensation
- Train your brain and body to switch gears smoothly
- Improve your pacing and mental toughness
- Get race-day ready long before race day arrives
Even elite triathletes don’t skip these. They know ROTB training builds strength in a way no other session can.
Tips for better ROTB training
1. Keep it easy at first
The goal is to practice the transition, not to go all out. Focus on form, rhythm and finding your legs.
2. Make it regular
Add a short run after one of your weekly bike rides. The more often you do it, the less shocked your legs will be on race day.
3. Practice race-day gear
ROTB is the perfect time to test your socks, shoes, cap and tee. You’ll quickly find what works and what doesn’t when your body is already tired.
What to wear for ROTB sessions
These sessions are usually sweaty and hot, especially as the weather warms up. Your gear matters more than you think.
- Trisuit: Choose something breathable and lightweight. You want something that moves with you and dries fast.
- Running Socks: Comfort is key here. ROTB sessions test your feet. A good pair of socks can be the difference between smooth running and hot spots.
- Running Cap: Keeps the sun off your face and your focus on the workout. It also helps contain that post-bike hair chaos we all know too well.
Training with the right gear isn’t just about looking good, it’s about feeling good when it counts.
Final thoughts
ROTB sessions are about more than just getting through a run after a ride. They’re about teaching your body how to handle discomfort and keep moving. They’re where your fitness meets your mindset. They’re where the race really starts to take shape.
So the next time you finish a ride and your legs are begging to stop, lace up and go for that short run. Not because it’s easy. But because you’re training to be the kind of triathlete who keeps going when it’s not.
That’s where growth happens. That’s where races are won, or simply finished strong.