The Science and Strategy of Brick Sessions in Triathlon Training

The Science and Strategy of Brick Sessions in Triathlon Training

Triathlon training encompasses a variety of sessions designed to improve the endurance, speed, and efficiency of athletes in three distinct disciplines: swimming, cycling, and running. A brick session, typically defined as a workout involving both cycling and running in sequence, has long been considered a key component in preparing for the unique demands of a triathlon. The name "brick" refers to the feeling of your legs becoming stiff like a brick when transitioning from cycling to running. This article will explore the pros and cons of brick sessions, their best use in a training plan, and how to structure them effectively.

A brick session serves to simulate one of the most challenging transitions in a triathlon: the shift from cycling to running. For many athletes, this transition can be jarring, as the legs, while fatigued from cycling, must rapidly adapt to the mechanics of running. The primary purpose of brick training is to help the athlete’s body adapt to this shift, preparing both the cardiovascular and musculoskeletal systems for the demands of the race.

Training the body to move quickly from cycling to running reduces the perceived difficulty of this transition during an actual race. Brick sessions activate different muscle groups, improving coordination and running form after cycling. The discomfort of a brick session helps build the mental resilience needed to push through the final leg of a triathlon.

Brick sessions should not be included in every training week, but rather strategically placed to maximise their benefits without overtraining. In general, brick sessions are most effective during the following periods of a triathlete’s training cycle:

Build Phase: After the initial endurance-building phase, athletes should begin incorporating brick sessions 1-2 times per week to simulate race conditions and fine-tune transition skills.

Taper Phase: In the weeks leading up to a race, brick sessions can be reduced in intensity but should remain part of the training plan to keep the body familiar with the demands of the event. These sessions should be brief and emphasise technique and pacing.

Brick sessions mimic the specific transition from cycling to running in a triathlon, allowing athletes to experience the unique demands on their body and mind during the race. Transitioning from one sport to the next in a brick session requires mental concentration and discipline. The ability to handle this physical and mental shift translates directly to improved performance on race day. Brick sessions help athletes develop better neuromuscular efficiency. The quick transition from bike to run helps the body become more efficient at resetting from one activity to the next, improving overall race performance. The gentle run after cycling during a brick session can help clear lactate build-up in the legs, improving recovery and reducing fatigue during the later stages of the race.

The abrupt transition from cycling to running increases the risk of injury, particularly to the lower limbs. The impact forces associated with running are much higher than cycling and transitioning too aggressively can result in overuse injuries or muscle strains. Brick sessions are taxing on the body, and too many can lead to overtraining or fatigue. Without adequate recovery, athletes risk compromising their performance. Some athletes may find brick sessions mentally taxing, particularly if not structured carefully. The discomfort of running with fatigued legs can sometimes discourage athletes, making the session feel more like a psychological hurdle than a physical challenge. Athletes at different levels may benefit from brick sessions to varying degrees. For beginners, focusing more on individual disciplines (cycling, running, etc.) may be more beneficial than adding the complexity of a brick session. On the other hand, advanced athletes who have mastered the basics of each discipline may see better results from brick training.

A key aspect of any brick session is its focus on adapting the body to the initial few minutes of running following cycling. The core benefit of a brick is not to simulate a full cycling-then-running session but rather to train the body to "get the running legs back" quickly.

If a brick session extends too long, the workout may begin to resemble a standard bike and run session. While long runs after cycling can be beneficial for practicing nutrition, pacing, or mental endurance, they do not serve the primary purpose of the brick session. A long run post-bike often becomes just another endurance workout with little additional benefit in terms of transition training.

The ideal brick session should involve a moderate duration run, approximately 10-20 minutes, that is focused on getting the legs moving and feeling fluid. This run should start at a gentle pace to allow the muscles to clear lactate and warm up. Once the athlete feels comfortable, they should gradually build to race pace, maintaining it for a brief period (5-10 minutes) before finishing the session with an easy cool-down.

When the brick session becomes a prolonged bike-to-run effort without a focus on transition specific adaptations, it no longer serves the intended purpose and may risk overtraining or injury.

Begin with short bricks, such as a 30-45 minute bike followed by a 10-20 minute easy run. Focus on how your legs feel transitioning from one sport to the other, and gradually increase the intensity as your body adapts.

Proper warm-up and cool-down routines can help reduce the risk of injury. Warm up with some light cycling before jumping into a brick and finish your run with a gentle cool-down to flush out any residual lactate. Especially in the early phases of training, use brick sessions to practice smooth, efficient transitions, both physically and mentally. Given the potential for fatigue and injury, ensure proper recovery after brick sessions. Nutrition, hydration, and stretching are essential to minimise the risk of injury and ensure the effectiveness of the session. As you progress in your training, you can gradually increase the intensity of your brick sessions, either by lengthening the bike or the run or by adding interval style work.

Brick sessions are a valuable tool for triathletes looking to prepare for the transition from cycling to running in a race setting. However, they must be approached with care, as improper execution can lead to overtraining and injury. The goal of a brick session should always be to practice that initial transition phase, not to simply complete a longer endurance workout. By keeping the run portion short, focusing on the adaptation of getting "running legs" quickly, and structuring the session appropriately, athletes can maximise the benefits of brick training while minimising risk.

Brick sessions should be integrated into a balanced training program that also includes adequate recovery, strength training, and individual discipline focused workouts. With careful planning and execution, brick sessions can become an essential part of your triathlon training regimen. We’ve created the perfect setup at The Station for practising brick sessions. Book a solo Zwift ride, then head straight out for your run. You’re welcome to leave your belongings with us while you run, and make use of our shower facilities when you’re done.