Get Your Brick On: Boost Your Triathlon Performance with Brick Training

Here is a go-to guide for unlocking your potential with the secrets of brick training. Today, we’re delving into a crucial aspect of your training plan – the mysterious world of brick workouts. Whether you’re a seasoned triathlete or just dipping your toes into the triathlon waters, brick training could be the game-changer you’ve been looking for. So, buckle up, and let’s explore how adding bricks to your routine can propel you to peak performance on race day!

Brick workouts are the fusion of two triathlon disciplines in a single session. The essence of brick training lies in quickly transitioning between activities, a skill crucial for any triathlete. Ever wondered why it’s called a “brick”? Because they are the essential building blocks on which your training program is based on.

Brick workouts aren’t just a quirky name; they’re a powerhouse for your triathlon journey. They fine-tune your body’s transition skills, boost cardiovascular and neuromuscular endurance, and serve as the ultimate mental challenge – all contributing to that coveted improvement in race times. The physiological adaptations attained from brick training have been identified in the scientific literature, which shows they improve running economy through neuromuscular adaptation. Research from Takahashi in 2020 found that cycling harmed a muscle ‘stretch-shortening cycle’, a muscle function important for running. This effect reduces an athlete’s ability to run directly after a hard cycling effort. However, the study found that participants who trained more brick cycle-to-run sessions did not experience as much of a negative effect on the stretch-shortening cycle. This meant that they could perform better in the run compared to participants who had not done brick training. The takeaway is that if you are not training brick sessions, you are restricting your ability to run well after a hard cycle.

This concept also aligns with the training principle of specificity. If you want to improve at something, you need to train that specific thing. By training cycle-to-run bricks, you can condition your body to perform better during a triathlon run leg. There is, of course, another massive benefit to training brick sessions, and that is you get to practice doing a transition. I can’t count the number of times I’ve watched a triathlete ace the swim only to get into transition and lose valuable time because they hadn’t practised putting on socks, finding sunglasses, or grabbing gels for the bike leg. Saving time in the transitions is another essential part of a triathlon and one that can be easily practised well before race day.

So, how do you start doing brick training? If you are keen to feel the burn with a sample brick workout, you can try a 20-minute moderate cycle into a 10-minute run at race pace. This session can be repeated as needed if you would like to extend your workout. Obviously, this type of session has some logistical challenges because you won’t want to leave your bike by the side of the road while you go off for a run. Often, this can be solved by using your house as the transition area and having your running kit ready to go when you finish the bike. There is nothing worse than getting home ready to start your run and realising you’ve left something behind that you need for the run. The key to a good brick session is having a fast transition, so make sure you have everything ready before starting the workout.

Ideally, you would do a brick session 2-3 times a week and include both swim-cycle and cycle-run bricks. However, if you need to focus on a single type of brick session, ensure it’s the cycle-run brick to strengthen your legs and be ready for race day. Another idea for a brick workout is simply adding a short easy run-off-the-bike in your normal cycle session. This is a great way to get some of those neuromuscular adaptations without dedicating a whole session to them. An example would be adding a 3-5km run to your normal 60km cycle.

Now that you’re armed with the knowledge of brick training, it’s your time to shine! This week, we challenge you to sprinkle one brick workout into your training plan. Share your triumphs, challenges, and revelations in the comments below – your fellow triathletes and our community thrive on shared experiences. And hey, if you’ve got suggestions for our next physical challenge, toss them our way! Let’s inspire each other to reach new heights.

Thank you for joining us on this journey into the science of triathlon training. If you found this post insightful, don’t forget to explore our website for more science-backed tips on nutrition, strength training, and all things triathlon. Until next time, train smart, race hard, and embrace the science of success!