I have been busy with work and off of intensive training. My race is in a week and a few days so I figured I better get in at least a brick or two. Today was my first brick ever and wow. I did a flat sprint ride on my bike around 15 miles average 20 mph and 70rpm roughly. Then I setup a mock T2 on my porch. Got off my bike and my body was amping (I think I rode a little hard toward the end of my ride) I found it slightly hard to get on my running shoes in that state. Once my shoes were on I was off. My first mile was brutal, my legs literally were like noodles, I heard people refering to legs being heavy but I had the opposite feeling of being weightless. My breathing was also I little on edge for the first mile. I slowly settled in to my groove and my legs felt fine, I finished up my run a little slower than normal at around 24 minutes for 3.5miles. What can I work on for a better smoother bike to run, I stretched out my legs comming in from my ride and had no cramps on the run, but are there any other magical tips? Did I simply not have a smart ride? On race day do I want to ride until I drop or think about overall race pace? Thanks.

John