Brick training is the term for a single training session that includes two to three of the disciplines in a triathlon race. The inclusion of brick training in your regimen is critical for success in these swim, bike and run races, says "Triathlon Training" author Michael Finch. There are many approaches to brick training.
Time Frame
Some triathlon experts, like "Triathlon 101" author John Mora, recommend including brick training in the final phase of your triathlon preparations. Under Mora's plan, you work on building endurance during a base training phase before entering a speed-and-technique training phase. The final phase involves performing two brick workouts -- one swim-to-bike and one bike-to-run -- and one intense bike workout per week. Others, like Matt Fitzgerald, author of "Triathlete Magazine's Complete Triathlon Book," recommend utilizing at least one brick training workout weekly throughout the majority of your training cycle.
Significance
Brick training helps you adapt to the transitions between disciplines. When you come off the bike, for example, your legs may feel rubbery, stiff or just plain tired and it will take several minutes of running to hit your stride and have your running feel normal, say Lance Watson and Jason Motz, authors of "First Triathlon." The first 10 minutes of your run during a brick is the most critical part of the workout for helping your muscles adapt to running after a bike leg.
Transition Practice
Brick training also helps you practice the technical aspects of your transitions from swimming to biking and from biking to running. This is important because the clock continues when you are in transition areas. For example, this training helps you learn to quickly get your wetsuit off and change from bike to running shoes efficiently. It also helps you learn to set up your transition area. Frequent practice helps you make effective transitions during the heat of competition.
Examples
A typical swim-to-bike brick workout under Mora's regimen for an Olympic triathlon entails swimming 1,000 meters in open water and transitioning to an easy 45-minute bike ride. A typical bike-to-run brick is 45 minutes of hard cycling followed by 30 minutes of easy running. Fitzgerald recommends a moderately long bike ride followed by a moderately long run during the late base training phase, and a hard ride followed by a run done near race tempo during the early part of your second training phase. According to Beginner Triathlete, your brick training may simply consist of an easy mile of running after every bike ride during your final month of training. American Council on Exercise certified trainer Enrico Contolini recommends also adding workout sets in which you practice the transition from swimming to biking or biking to running three times in a single workout. For example, a six-mile bike ride followed by a one-mile run, repeated three times, or a 500-yard swim followed by a five-mile bike ride, repeated three times.
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