Your weekend workout: Brick training

May 29, 1:21 PMMinneapolis Fitness ExaminerMalia Frey

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Triathletes and duathletes make brick workouts a regular part of their pre-race training.  But any exerciser can have fun with this type of workout, especially those who don't like the monotony of cardio.  Brick training is a combination of two sports, repeated several times.  Essentially, it is a sport-specific cardio circuit.  Brick training can include any two sports, but generally combines biking and running because this is the transition where triathletes frequently have trouble.

A typical brick workout for a beginner might include a five mile bike ride immediately followed by a one mile run, repeated three times.  Athletes who are more experienced or who are training for longer events should make both components longer and might repeat the sequence more than three times.  The focus of a bike/run brick is on the transition; getting off the bike and learning to move into the run with speed and strength.  

A brick workout helps athletes to:

1. Practice the logistics of transitions and learn to use equipment.  By moving through T2 several times, athletes learn to quickly and efficiently rack their bike, remove shoes and helmet, lace up running shoes and hit the road.  If a particular piece of equipment is tough to work with and needs to be swapped out, you don't want to find out on race day.   Get familiar with equipment now to avoid race day disasters.
2. Train muscles to shift from biking to running.  Even though many of the same muscles are used in both sports, they are used differently.  Getting off the bike and moving into a run at top speed is hard on the quads and can be intimidating for athletes who are not familiar with how it feels.  If you've worked hard on the bike, your legs will feel unstable and shaky when you first move into the run.  Brick workouts train the muscles to handle this transition more efficiently.  
3. Gain confidence.  Regardless of how hard you've trained, there will still be some muscle instability as you move through T2.  It takes some time to get your legs underneath you again.  Because brick workouts force you to move through that feeling and keep going, athletes gain confidence on the most mentally challenging part of the course.  The shaky legs are short lived, but you won't know that unless you've practiced working though it in pre-race training.
4. Practice pace setting.  The shaky legs can force many athletes to yield to a slower pace simply out of lack of confidence during that first hundred yards.  By practicing the transition and learning to trust that the shaky legs will go away, you will learn how to find a pace that is manageable and yet still competitive without giving in to a mental battle that can sap the energy out of you.

Not a triathlete?  Pair up two of your favorite sports and repeat short sequences to tailor your own brick workout.  Try roller blading and stair climbing.  Or a hill run followed by a hike.  Perhaps rowing and swimming are the sports you prefer.  The time flies by quickly when you don't have a chance to get bored with one sport.