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Workout Wednesday – Progressive Brick

Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)

Brick Workout

Today’s Workout – Progressive Brick

A quick intro: A BRICK is a bike to run workout. The purpose of these workouts is to work on your transitions from the bike to run. It’s a good idea to fit in a few of these sessions to your triathlon training cycle. Don’t get carried away, and think you have to do these workouts all of the time. It is better to work on biking and running individually, and sprinkle in some bricks.

BRICK workouts are also a great chance to practice your transitions. Set up a mini transition area in your driveway, and treat the workout like a race simulation.

Here’s the workout:

Bike – 30 mins

  • 5 min warm up
  • 3 X 5 min race effort (80%)/ 2 min easy spin.
  • 4 min moderate effort (60%) – Work on quick pedal strokes

Then immediately after transition to run.

Run – 10 mins

  • 2 min 70% of race effort – Work on quick turnover/ Control your effort.
  • 4 min 80% of race effort
  • 4 min full race effort.

Some points of emphasis for this workout:

  1. This workout should be moderately difficult. Don’t kill yourself with effort. The idea is to control your effort and heart rate.
  2. Work on quick pedal strokes ~80-90 RPM on the last set before the transition. This will get your legs primed to run.
  3. Resist the urge to go out too fast on the start of the run. When you start running after the bike, you will feel slow, but it is just your brain tricking you.
  4. Many athletes start the run too fast and blow up. The run portion of this workout builds in intensity to race effort. Focus on controlling your effort. On race day you will have better control of your effort for a more even and faster run.