Brick workouts are an important part of triathlon training. Basically, a brick workout is training for two or more of the disciplines (swim, bike, and/or run) in a given workout, sometimes including transition(s), when applicable, in preparation for a triathlon. The most popular is the bike to run brick. There is also the swim to run; the run to bike to run; or you could even practice all three disciplines.
Before Jumping In
The main purpose of a brick workout is to move from one discipline to the next, as quickly as possible, to get your body used to the demands of an actual race. For example, when I get off the bike in a triathlon and it takes me three miles of running before I have my legs back, I know that my training was lacking sufficient brick workouts. These workouts can also serve as practice for transitions. Many people believe the fourth discipline in triathlon are the transitions. I happen to agree; however, that topic is for another article. But for the time being, it is a good idea to practice your transitions when performing brick workouts.
Getting Started: Basic Brick Workout
As with any new training, it is best to start off short and slow. This will allow your body time to adjust to a new activity without getting injured. Here’s an example of the most popular brick workout, the bike to run:
- First, set up a mini-transition area. Include everything you would need if you were in an actual race: running shoes, hat, sunscreen, sunglasses, socks, water, etc.
- Now it’s time to head out on the bike. Remember, since it’s your first time, keep it short and slow: do a 45 minute to 1 hour ride.
- Come to home base for that fast transition to a 15 minute run/walk.
After performing this basic workout a few times, begin to customize it in ways that best suit your needs; e.g., increase the distance and/or speed. Have fun, and remember to start off short and slow to avoid injuries!
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Growing up Ron Arroyo was not an endurance athlete; he was a football and baseball player and powerlifter. It wasn’t until he was in his early 30's that he made a commitment to the sport of triathlon. He has coached hundreds of athletes in all disciplines. He currently coaches 50 athletes in triathlon, cycling, swimming and running. He is a USAT, USA Cycling, New Leaf metabolic specialist, and a NASM personal trainer.
To learn more about Ron and his coaching, visit www.arroyoracing.com.