What Does Brick Mean In Triathlon Training

Triathlon training can be a daunting task for any athlete, whether you are a seasoned pro or just starting out. The combination of swimming, cycling, and running can be overwhelming, and it can be difficult to know where to begin. However, one term that you may come across in your triathlon training journey is “brick training.” In this blog post, we will explore what brick training means in triathlon training, why it is important, and when you should use it in your training regimen.

What Does Brick Mean In Triathlon Training

Brick training is a term used to describe the combination of two different disciplines during a single workout. In the context of triathlon training, it typically refers to a bike-run workout. The term “brick” comes from the feeling that your legs have turned to bricks as you transition from cycling to running. This feeling can be intense, especially if you are not used to it, but it is an essential part of triathlon training.

The goal of brick training is to prepare your body for the unique demands of triathlon racing. By combining two disciplines, you will be simulating the transition that takes place during a triathlon race. The bike-run combination is particularly useful because it is the most challenging transition for most athletes. The muscles that you use while cycling are different from the ones you use while running, and the change can be jarring for your body. Brick training helps to minimize the shock of the transition and prepares you to perform at your best during the race.

 

Examples Of Brick Training

There are several different types of brick training that you can incorporate into your triathlon training program. Here are a few examples:

Bike-Run Bricks: This is the most common type of brick training, and it involves cycling for a certain distance or time, followed immediately by a run of a similar distance or time. The key is to practice the transition from cycling to running and to get used to the feeling of “brick legs.”

Swim-Bike Bricks: This type of brick training involves swimming for a certain distance or time, followed immediately by a bike ride. While this type of brick does not involve running, it is still useful because it simulates the transition from the swim to the bike.
Treadmill Bricks: If you live in an area with inclement weather or are short on time, you can do a brick workout on a treadmill. The key is to set the treadmill to an incline to simulate the outdoor terrain as much as possible.

Brick training intervals involve alternating periods of high intensity and low intensity within each discipline, with little to no rest in between.

For example, a bike-run brick workout interval could look like this:

1.Warm-up with a 10-minute easy bike ride.

2. Alternate between high-intensity intervals and low-intensity recovery periods on the bike for 20-30 minutes. Aim to maintain a high intensity for 2-3 minutes and then recover at a lower intensity for 1-2 minutes. Repeat for the entire duration.

3. Transition quickly to a 10-minute run at a moderate intensity.

4. Repeat the same interval format as before for the next 20-30 minutes. Aim to maintain a high intensity for 2-3 minutes and then recover at a lower intensity for 1-2 minutes. Repeat for the entire duration.

5. Cool down with an easy 10-minute bike ride.

Interval training during brick workouts helps to improve both your aerobic and anaerobic fitness. It challenges your body to work at higher intensities and helps you adjust quickly to changes in pace and effort. Additionally, interval training can increase your endurance and speed, which are essential for triathlons.

An example of an easy brick training session might look something like this:

1. Start with a 20-30 minute bike ride at a moderate intensity.

2. Quickly transition to a 10-15 minute run at a slightly slower pace than your usual running pace.

3. Return to the bike for another 20-30 minute ride at a higher intensity, aiming to increase your heart rate and challenge your legs.

4. Finish with a 10-15 minute run at a moderate intensity to help your body adjust to the transition from cycling to running.

 

Intensity Of Brick Training

The intensity of brick training will depend on a few factors such as your fitness level, the duration of the workout, and the specific type of brick training that you are doing. However, in general, brick training is considered to be a high-intensity workout that will challenge both your aerobic and anaerobic fitness.

During a brick workout, your body is transitioning between two different disciplines, which means that you will be using different muscle groups and different energy systems. This change can be jarring, and you may experience a significant increase in heart rate and breathing rate. Additionally, your legs may feel heavy or sluggish as you transition from cycling to running, which is where the term “brick legs” comes from.

The intensity of a brick workout can be adjusted by varying the duration of each discipline or by adjusting the pace of each discipline. For example, you may choose to do a shorter bike ride followed by a longer run or vice versa. You may also choose to increase the intensity of one discipline while decreasing the intensity of the other. For example, you may do a high-intensity bike ride followed by a lower-intensity run.

It is important to note that brick training should not be done every day, and it is essential to listen to your body. It is normal to feel fatigued after a brick workout, so make sure to give yourself enough recovery time in between workouts. Additionally, if you are new to brick training or are not used to high-intensity workouts, it is best to start with shorter workouts and gradually increase the duration and intensity over time.

 

When Should Brick Training Be Used

Brick training should be used throughout your triathlon training program, but it is especially important in the weeks leading up to the race. This is the time when you should be doing longer workouts and incorporating more transitions into your training. The goal is to get your body used to the feeling of “brick legs” and to prepare yourself mentally for the race.

It is important to note that brick training can be intense, and it is essential to listen to your body. If you feel any pain or discomfort during a brick workout, it is best to stop and rest. It is also important to incorporate recovery time into your training program to allow your body to rest and recover.

Final Words

In conclusion, brick training is an essential part of triathlon training. It simulates the transition between two different disciplines, prepares your body for the unique demands of triathlon racing, and helps you to perform at your best during the race. There are several different types of brick training that you can incorporate into your training program, and it should be used throughout your training, especially in the weeks leading up to the race.