Triathletes: Own the Transition With Brick Workouts
Why Do Brick Workouts?
Learning to Run on Bike Legs
- Practicing the running form you have coming off the bike (shorter stride, higher cadence).
- Practicing how you finish your bike leg to optimize your transition back to your normal running form (again, higher cadence).
- Preparing your body for the amount of bike/run volume you will see on race day.
Don't Overdose on Bricks
How to Use a Brick
Short “T-Runs” (Transition Runs): These are super short 1-2 mile easy runs off of a regularly scheduled bike workout. The extra volume is not enough to have any deleterious effects. These runs are a great opportunity to mentally prepare for the challenge of the transition without internalizing poor running habits. You can sprinkle these in several times a week or you can save them for when you get closer to race day and want to sharpen the sword.
- Big Bricks: To address the mental and physical demands of race day, it’s good to do one big brick every 1-2 weeks. As a guideline, the run portion should be about 10 percent of the bike mileage (100 mile bike = 10 mile run) or about 25 percent of the time (6 hour ride, 90 minute run). As you progress, dial these proportions in to your specific needs.
Consider how brick workouts fit into your overall picture, and plan accordingly. As with any training plan, ensure that your workouts are becoming progressively more race-specific as you approach the big day. Correctly integrating bricks into your overall training plan is an added challenge, but make sure you get them in. You’ll be glad you did come race day.