Re-Thinking the Brick Workout

by Colleen Kelley, Ph.D. and Coach for National Triathlon Academy

Most coaches and triathletes agree that a workout consisting of a bike-run segment (commonly called a brick workout) is an essential part of training. This workout helps enormously with the adaptive features necessary to get off the bike and run efficiently. As triathletes, however, our races consist of a swim-bike-run, therefore I questioned why our brick workouts were aimed at only a bike-run segment. During the past two years I have re-constructed my brick workouts to be swim-bike-run and have had great results with both my athletes and myself. For most of us busy age-groupers this may sound at first like a huge time-commitment, but I have outlined below how to do this even if you only have a one-hour time slot.

For the following “tri-brick” workouts you will need to bring your bike trainer to the pool. You can place your trainer on deck and have a friend watch your bike (and take splits and cheer for you!) while you are swimming and running. If you are not allowed to bring your trainer on deck, leave it set up in the pool parking lot with your friend. You will need to set up a “transition area” beside your trainer. These workouts adopt the “Grand Prix” format that has made the Australian ITU athletes so successful.

   
        
Once you’ve completed one swim-bike-run segment, go back and jump in the pool for another round, etc. The sprint distance workout, done 2 times, will take most triathletes less than an hour to complete. The benefits from this type of workout include allowing the athlete to practice transitions as well as really working and simulating race paces and energies. These workouts should be done just prior to and during the race season as they should be high intensity workouts. It’s fun to add your times together from the session (e.g. if you do the Olympic Distance workout four times it adds up to an Olympic Distance race) and see how it compares with your PR for that distance.

These workouts will definitely bring your racing up to the next level!

Have fun!

Coach Colleen Kelley and her husband have coached the Northern Arizona University's triathlon team for the past 6 years and consistently placed in the top 5 at collegiate nationals. She is an associate professor of Chemistry at NAU and avid triathlete and water polo player.