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Brick workouts build your endurance and prepare you for race day

Triathlon is an extensive physical competition that tests endurance in swimming, biking, and running. Including brick workouts in your training can help you significantly improve your endurance. Brick workout consist of consecutive sessions of two triathlon activities, usually biking and running, in any order. These workouts help you develop the ability to complete one physical activity after another. They can also help you prepare for swim-to-bike and bike-to-run transitions. Remember, ensure your helmet properly fits before every ride with these easy steps.

Swim-to-bike

This is usually the first transition you make in a triathlon. When you pedal the bike after a period of swimming, the labor shifts from your arms to your legs, causing some discomfort. This discomfort is down to abruptly switching from a horizontal position while swimming to an upright position for cycling. So, for reducing the transition impact during the event, it is reasonable to do this brick. If your brick workouts include hills make sure you follow this expert advice for riding hills.

If you are preparing for a Sprint or Super Sprint event, you can try a 200-300 m swim followed by cycling for 10- to 25-minutes. For Olympic distance, a swim session between 300 and 600 m with a 20-40 minute cycling period is ideal. 

Bike-to-run

This is probably the most common of brick workouts. It is also arguably the toughest. After biking, your legs feel heavy and difficult to move. However, after getting a few brick sessions under your belt, your leg muscles shall start recovering well from the wear and tear of biking, letting you run easier. Learn how taking an ice bath after your brick workouts can speed up the recovery process.

For short distances like Super Sprint and Sprint, a 30- to 20-minute cycling session, followed by a 15-minute run is a good place to start. Pro tip: you’ll be thirsty. Check out these different ways to carry hydration on your run.

Run-to-bike

You are not likely to face a run-to-bike transition in a triathlon. But this brick certainly helps you build endurance and stamina. This is especially useful for duathlons which include a run-to-bike transition followed by a final run.

A 10- to 20-minute run, in build-up to a 30- to 120-minute cycling session, is preferable for Olympic distance and less. In case you are training for anything beyond Olympic distance, a 20-minute run followed by cycling for 75 to 120 minutes is fairly competitive.