What the heck is a "brick" workout?

What the heck is a "brick" workout?


A brick workout is a training technique that combines two or more disciplines into one continuous workout, simulating the transition from one discipline to another during a race. The most common brick workout for Ironman triathletes to do is to complete a bike ride immediately followed by a short run. This combination helps athletes prepare their bodies for the unique challenges of the Ironman race, where they will need to transition quickly between swimming, cycling, and running.

What is the Purpose of Brick Workouts?

The purpose of a brick workout is to train your body to handle the unique physical and mental demands of the Ironman race. During a race, you'll have to be able to transition quickly between disciplines. Brick workouts help athletes simulate this experience by training their bodies, and practicing the logistics that go into quickly switching from cycling to running.

Things to Consider During a Brick Run

When performing a brick workout, there are a few things to consider to ensure that you get the most out of your training:

  1. Give yourself time to adjust: It can take some time for your body to adjust to the new discipline. During the first few minutes of your run, you may feel a little stiff or uncoordinated. This is normal and will improve as your body adjusts to the new activity.

  2. Start slow: The transition from cycling to running can be challenging, and it's important to start your run at a slower pace than you normally would. Your legs may feel heavy or fatigued, and pushing yourself too hard too soon can lead to injury or burnout.

  3. Focus on form: As you transition from cycling to running, it's essential to focus on your form. Running after cycling can be challenging, and poor form can lead to injury or decreased performance. Focus on maintaining good posture, keeping your cadence high, and avoiding overstriding.

  4. Focus on Fueling: During a brick workout, it's important to stay hydrated and properly fueld to avoid dehydration or exhaustion. Have a fuel plan to properly manage your water, carb, and electrolyte replacement throughout the workout.

Brick workouts are a critical component of Ironman training. They help athletes simulate the transition between disciplines and prepare their bodies for the unique demands of the race. By incorporating brick workouts into your training program and focusing on key elements such as form, hydration, and pacing, you can improve your performance and increase your chances of success on race day.

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