After getting off the bike and starting my run, I have trouble running because my legs feel weird.
How can I avoid this and make a smooth transition? Change gears before transition?
You need to train and practice these bike run transitions. I like to do at least one per week and it really does not take too much running to get used to it, just 2-4 miles. Pretty soon it will feel pretty comfortable.
1/8-1/4 mile before T2 shift to an easy gear and “spin”, also get out of the saddle and stretch your back out (on the bike), dismount, rack the bike, change shoes and run…
Like the others said, make sure your cadence is nice & high ~90 especially towards the end of the bike. But really you need to add some more transition training to your schedule. At least one solid brick and a transition workout (2-3 mile run after a ride) each week. The more you do it, the more comfortable you’ll get with it.
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