Try This Brick Workout for Something Different

Try this brick workout for something different...

For most triathletes the most challenging part of the triathlon is after the transition from bike to run. The legs are extremely tired from the long cycling effort, the athlete has put forth a tremendous amount of work, and now he/she is must endure a long, sometimes grueling run. The best way to prepare for the run after T2 is to practice bike to run often and get comfortable with being uncomfortable.

I am a coach who loves brick workouts and I put them in my athletes’ programs every week. I feel that bike to run workouts build speed and muscular endurance and this is critical for getting through the toughest part of the triathlon. Aside from the physical benefits of bricks, they build the athletes’ confidence.

Sometimes it’s fun to change up the regular bike to run with some variety. This makes brick workouts much more interesting but most of all challenging. Often a new way of doing things can spice up an ordinary workout and make it lots of fun. I want to share this brick workout with you so that you can incorporate it into your training when you need a break from the mundane.

Often I give my athletes what I call a “revolving brick” workout. It involves riding the same 6 mile loop several times and building the run after each loop. For example, ride the loop at race pace, transition at the track and run half a mile. Ride the loop just below race pace, transition at the track and run 1 mile. Ride the loop again followed by a 1.5 mile run. The combinations for this workout are endless and it gets athletes accustomed to running on tired legs. It goes something like this, but you can change it up to fit your cycling area and terrain. The run is best done at a track for ease of transitioning.

Have a smooth transition set up at the track with running shoes, hydration, hat etc. Make sure you know ahead of time where to hide your gear. Have a safe place staged for your bike while you are running around the track.

Bike

Warm up 10 min Z1

Ride a 6 mile loop at 70.3 race pace

T2 at the track

Run half a mile in Z4

Transition to the bike

Bike 6 mile loop at Olympic distance race pace

T2 at the track

Run 1 mile at Z3, just below threshold

Transition to the bike

Bike 6 mile loop at 140.6 race pace

T2 at the track

Run 1.5 miles at a comfortable endurance pace

Transition to the bike

Bike 6 mile loop at Sprint distance pace

T2 at the track

Run 2 miles off the bike at Sprint distance pace.

This is a super challenging workout and gives athletes the opportunity to test their limits running off the bike multiple times at various speeds. I change up the pace of the bike and run to give the athlete a well-rounded workout. By the last effort, legs should be pretty tired. Athletes can change up this workout to fit their training and racing plan.

Bottom line- getting comfortable running off the bike will serve athletes well when it comes to race day. Workouts like the above train athletes to get used to running on tired legs and this builds confidence when the last part of the race seems overwhelming.

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