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Mastering Brick Workouts

What is a Brick Workout?

In triathlon terminology, a "brick" workout involves performing two disciplines back-to-back with minimal interruption, mimicking the race transition. The most common and crucial brick is the Bike-to-Run (often simply called "a brick"). Less commonly, athletes might perform Swim-to-Bike bricks, especially when practicing transitions with wetsuits and bike mounting.

The name supposedly originates from the feeling of having "legs like bricks" when starting the run immediately after cycling, due to changes in muscle recruitment and blood flow.

Why are Brick Workouts Essential?

  • Neuromuscular Adaptation: Running uses different muscle groups and movement patterns than cycling. Brick workouts train your body (muscles and nervous system) to make the switch more efficiently, reducing that initial "jelly legs" or "brick legs" feeling.
  • Pacing Practice: It teaches you how to pace the run after the fatigue of the bike leg. Many athletes start the run too fast off the bike; bricks help you find a sustainable run pace.
  • Transition Efficiency: While not the primary focus of the *workout* itself, bricks inherently involve a transition (T2 for bike-run). It's an opportunity to practice quickly changing shoes and heading out for the run.
  • Mental Preparation: Simulates race conditions and builds mental toughness to push through the discomfort of starting the run on tired legs.
  • Gear Testing: Allows you to test your run gear (shoes, socks, race belt) in a fatigued state, similar to race day.

How to Structure Bike-to-Run Bricks

Brick workouts can vary significantly in duration and intensity based on your experience level, race distance, and the specific goal of the session.

  • Frequency: Typically, one brick workout per week is sufficient, often incorporated after a longer or moderately intense bike ride (e.g., on the weekend).
  • Bike Portion: Can range from a short, intense ride to a long endurance ride. The intensity and duration should align with your overall training plan.
  • Run Portion - Duration:
    • Beginners / Early Season: Start very short, just 10-15 minutes of running immediately after the bike. Focus purely on adapting to the change in movement.
    • Intermediate / Mid-Season: Gradually increase duration to 20-30 minutes or more, depending on race distance.
    • Advanced / Race Specific: May include longer runs off the bike (e.g., 45-60+ min for 70.3/Ironman training) or shorter, race-pace efforts.
  • Run Portion - Intensity:
    • Focus on Adaptation: Most bricks should involve running at an easy, controlled pace (Zone 1-2) initially, focusing on finding your running legs and establishing rhythm.
    • Race Pace Simulation: As you get closer to a race, incorporate segments at your target race pace during the run portion of the brick to practice sustaining effort on tired legs.
  • Transition Speed: Minimize the time between finishing the bike and starting the run. Have your run shoes, race belt (if using), and hat/sunglasses ready to go for a quick change.

Sample Brick Workouts

  • Beginner Adaptation Brick:
    • Bike: 45-60 minutes easy/moderate (Zone 2)
    • Transition: < 2 minutes
    • Run: 10-15 minutes easy (Zone 1-2), focus on smooth form.
  • Sprint/Olympic Race Pace Brick:
    • Bike: 60 minutes including 2 x 10 minutes @ target race intensity (Zone 3-4)
    • Transition: < 1 minute
    • Run: 15-20 minutes @ target race pace effort (Zone 3-4).
  • Long Course Endurance Brick:
    • Bike: 2.5 - 4+ hours steady endurance pace (Zone 2), potentially including some race pace intervals.
    • Transition: < 2 minutes
    • Run: 30-60 minutes steady endurance pace (Zone 2), focusing on maintaining form and practicing nutrition/hydration.
  • Short / High Cadence Bike Brick:
    • Bike: 20 minutes, spin easy gear at high cadence (100+ RPM) for the last 5 minutes.
    • Transition: Quick
    • Run: 5-10 minutes easy. (Helps simulate leg turnover needed for the run).

Important Considerations

  • Start Small: Don't make your first brick run excessively long or fast.
  • Fueling: Practice your race nutrition strategy during longer brick workouts.
  • Listen to Your Body: Brick workouts add significant stress. Ensure adequate recovery and don't force them if feeling overly fatigued or injured.
  • Location: Plan a route where you can safely transition from bike to run (e.g., loop back to your car/home, use a track near a bike path).

Conclusion

Brick workouts, particularly bike-to-run sessions, are a non-negotiable component of effective triathlon training. They bridge the gap between disciplines, preparing your body and mind for the unique demands of racing. By incorporating them consistently and progressively into your plan, starting with short durations and gradually increasing length or intensity, you'll significantly improve your transition efficiency, pacing ability, and overall race day performance.