Triathlon Training: Brick Workouts
by Nadezhda Pavlova, Dep. Ex Editor
by Nadezhda Pavlova, Dep. Ex Editor
Triathlon has been a common test of endurance that many would like to venture into. A triathlete needs to train smart in order to have the endurance needed to complete the course. Among the most common specific training for triathlon events are brick workouts. What exactly is it and how is it done?
When you prepare for a triathlon event you definitely want to make sure that you have all the necessary equipment and workout that you need. Read on and be enlightened on how you can endure the event with some workout tips and techniques, such as brick workouts!
What good can this workout do to your triathlon performance? Here are some of the benefits:
1. Mental Training
A brick workout is not only for your physique. It is also mental training. With brick training, you get to have a dose of what and how it feels like during triathlon season when you have to ride a bike and then proceed to running right after.
It can train your mind to deal with the anxiety and excitement of doing your best to arrive at the finish line right at your desired time! With the proper brick workout, your mind wouldn’t go off wandering about and losing focus on your goal.
2. Boosts Confidence
Brick workouts can extensively boost your confidence since they give you a clear picture of how the race day will be. Moreover, this will help you know the expected results so you can race with peace of mind and confidence.
Brick workouts can help you determine and improve your pace as well. You do not only ride a bike; you also get to run off and feel your legs a bit squishy at the first try and develop them to feel like bricks the next.
Although it would feel heavy if you have brick-like legs, your endurance will totally be tested. You would then feel confident at it during a triathlon because you are used to it already.
4. Help You Reach the Necessities of Triathlon
With regular and proper brick workouts, you can help your muscles easily transition from giving you brick-like legs to running legs. Brick workouts offer you so many advantages in a triathlon event.
Brick workouts will extensively help your body get used to the feeling of weariness. At this point, your muscles will be adequately prepared for the competitions ahead.
5. Polishing Transition Skills
Use brick workouts as an opportunity to practice transition. Try to set up a transition area and see how quickly you can go from biking to running. Practice the order to remove your helmet, switch your shoes, put on your race belt, visor, glasses. This continuous training can help your movements become more efficient. Practice your transition skills several times during peak and race periods.
The perfect time to do brick workouts should be closer to your race day. This can be around 12-16 weeks before your first race depending on your skills.
Brick workouts usually require you to start small, your first practice can be easy as adding a mile run after you finish the biking. As training continues, you can then add more miles and intensity for running as soon as you finish biking. This helps improve your abilities on the race you are training for.
For example, if you plan on doing a bike-to-run workout, consider riding for about an hour then run for a shorter period of around 15. Usually it takes just 15-20 minutes to gain the benefits of a brick workout, as it’s enough to prepare you for what is one of the most difficult part of the race- the first 2 to 3 miles of the run. Increasing the run distance can be beneficial mentally, works great for triathletes who have anxiety of running for a long duration after a hard ride. In this case, keep the ride short and intense to improve the quality of the run.
However, you should be careful and not overdo your brick workout as this is can lead to more fatigue than a single-discipline workout and can cause injury and longer recovery. Some athletes can dodge fatigue and recover quickly, while others specially novice and seniors recover slowly. Therefore, engage in brick workouts in moderation and ensure that you don’t over stress your body, as it can lower the quality of your training and your performance.
Muscle preparations, success, and confidence are things that most athletes train hard for. Seemingly, brick workouts typically offer these benefits at a considerably high rate. Just know what your body can handle and train intelligently.