Skip to main content

Brick Training Tips

I am writing a few little articles for the TriUtah blog and thought I would post them here as well.

Sarah Jarvis - Cache Valley Classic Tri Training Tips #1

One of the best things you can do in order to prepare yourself well for a triathlon is to incorporate transition runs and bricks into your training. They are both combination workouts that include a bike and a run back to back. A transition run is a short (not more than 10 minutes) run off the bike, whereas a brick usually involves a little longer run.

Even for a strong runner, coming off the bike and starting to run can be difficult because the legs feel “weird” and heavy. In order to train my legs to switch as fast and as efficiently as possible between the two sports, I try to run off the bike as often as possible. After (almost) every ride, I put on my running shoes and head out for a hard 10 minute run. If I am short on time (which I usually am), I will cut my bike ride a few minutes short and still squeeze in a run. If you think ahead and have your running shoes (plus socks, visor, etc.) ready to go, you can practice your transitions at the same time!

I usually do a single brick once a week. Since I will be doing the Olympic distance at the Cache Valley Tri, my brick has a 20-25 mile bike and then a 3-4 mile run*. I push on the bike, but the run needs to be the harder part of the workout. I want my body to get used to running fast right as I get off the bike. In order to maximize this training effect, I also do double bricks, especially 5-8 days before a race. In this case I bike 10-12 miles, run 2 miles*, and then repeat both. This is my favorite triathlon-specific workout. It takes some planning but it is definitely worth it. Go try it out and have fun with it!

*If you are training for a Sprint triathlon, you can simply cut the distances in half.

Comments

Leslie said…
Excellent article Sarah!
June 01, 2010
Post a Comment

Popular posts from this blog

I am so lucky

I feel the need to write. My thoughts are all jumbled. Can I make sense of them on paper? Writin g gives me perspective and makes it easier to let go. Last weekend I was very frustrated, mad, self-centered, unhappy , wallowing in self-pity. This weekend I was more balanced, a little more patient, trying to be less selfish, happy . How did it happen? I have had to deal with myself for almost 30 years now and, luckily, have figured out a few things on the way. Like how to feel at peace with myself , my family , my life . It shouldn't be complicated to be happy in my circumstances. I realize that. But sometimes it still is. Sometimes being a mom and wife doesn't come easy to me. Sometimes I think everyone would be better off if I wasn't a mom and wife. Sometimes I wish it was easier to just take off and do nothing but swimbikeruneatsleep for a week or two. It's not helping that my German teammates are doing just that. Right now. On a beautiful island. In the warm...
10 comments
Read more

Swimming in Germany - Lakes Galore

Baggersee Weingarten Let's see.... I've been in Germany now for 4 weeks and have had the privilege to swim in 5 different lakes. Let me count how many times I have swum in a lake in Arizona since moving there 2 years ago... That would be 1 time in Lake Mary during the MountainMan. And I am not planning on swimming in it again until this year's MountainMan. As you might have already guessed:  I am in heaven !  Baggersee Weingarten So are the kids. Appropriately dressed in German swim wear.  That's my mom next to me in the picture above. You see where I get it... Growing up we would either go on a hike or bike ride every weekend and take a dip in various lakes along the way. Good memories!  My niece Lynn at Bad Waldsee This lake was especially fun. It was basically at the center of a beautiful old little town. I saw people walk out their front door and go for a little swim. No motorized anything allowed as on most lakes here. Pl...
1 comment
Read more

Feat of Fortitude - Half Triathlon

The alarm went off way too soon on Sunday morning. 4 am? Really? Well, it was time to move my butt out of bed for Feat of Fortitude Part II: the Mountain Man Half Triathlon . Why did I choose to run a Half Marathon one day and do a Half Triathlon the next? Because the prize for the fastest combined time of these events was free entries to both events next year! Considering our financial situation, I had to give it a shot. I knew I was not going to have enough time on race morning but I just could not handle the thought of waking up at 3:30 am. And I paid for it. I forgot to tape a couple of GUs onto my bike. Lesson #1 : No matter how early the race starts, I need to be there at least 2 hours early . Most people don't need that much time but I do. I always have. I like to get a good spot, set everything up perfectly, take my bike for a little spin (when allowed), run, stretch, chat, etc. Those might be my favorite 2 hours of race day! The swim was great! I was loving it...
5 comments
Read more