Brick Training in Triathlon: The Art of Training for Running After Cycling

In triathlon, what often confuses first-time participants the most is not swimming or cycling itself, but that peculiar sensation of “rubber legs” after getting off the bike—your legs feel as if they’ve turned to rubber and completely refuse to obey. This is why “Brick Training” is so important: by deliberately simulating the transition from cycling to running, you train your body to adapt to this shift in muscle patterns.

What Are Rubber Legs

When cycling, the primary muscles used are the quadriceps on the front of the thigh, driving force through the pedaling motion. When running, however, the hamstrings on the back of the thigh and the glutes play a more significant role. When you transition from bike to run, the neuromuscular system needs time to “recalibrate,” and this adaptation period produces the sensation of rubber legs.

Rubber legs typically last:

• Beginners: 3–10 minutes
• Well-trained triathletes: 1–3 minutes
• Elite athletes: Barely noticeable

The Basic Structure of Brick Training

Standard Brick Training Combinations

Core Principles of Brick Training

1. No-Rest Transition: Immediately switch to running shoes after stopping the bike, simulating race-day transition area pace
2. Start Slow: Deliberately slow down at the start of the run to let the muscular and nervous systems readapt
3. Maintain High Cadence: In the early running phase, aim for a cadence of 170–180 spm; a high cadence helps accelerate neuromuscular recalibration

Advanced Brick Training Techniques

Transition Area Simulation

In triathlon races, time management in the transition area (T2: bike to run) is crucial. Incorporate transition area practice into your brick sessions:

• Prepare your running shoes in advance and practice quick shoe changes
• In the final 5 minutes of cycling, increase pedaling cadence to above 100 rpm to warm up the running muscles
• Remove your cycling helmet immediately after the run begins (as required by race rules), and make the movement smooth

Adjusting the Final Pace on the Bike

Research shows that if the final 10–15 minutes of cycling are done at a high cadence (90–100 rpm) instead of pushing hard gears, the rubber-leg sensation at the start of the run can be significantly reduced. The reason is that a high-cadence pattern more closely resembles the neuromuscular pattern of running.

Taiwan-Specific Brick Training Routes

Taipei Brick Training Route

Bike Segment: Riverside bike path (Muzha → Dajia, approximately 25 km)
Run Segment: Dajia Riverside Park loop track (4–5 km)
Highlights: Entirely flat, suitable for beginners, convenient for supplies

Taichung Brick Training Route

Bike Segment: Houfeng Bike Path (Old Mountain Line bike path, approximately 20 km one way)
Run Segment: Fengyuan riverside park (3–5 km)
Highlights: Passes through railway tunnels, interesting terrain, gentle gradients

Kaohsiung Brick Training Route

Bike Segment: Qimei Highway (Old Qishan Bridge → Meinong town, 30 km)
Run Segment: Meinong tobacco field loop route (5 km)
Highlights: Hakka cultural scenery, abundant food supply options

Scheduling Brick Training Within Your Training Cycle

It is recommended to schedule 1–2 brick sessions per week, coordinated with other training:

• Tuesday: Swimming + core training
• Wednesday: Running LSD or speed training
• Thursday: Cycling training (distance/intensity focus)
• Saturday: Brick training (key training day)
• Sunday: Long-distance running or swimming

Choosing Running Shoes: The Special Needs of Triathlon

Running shoe selection for triathlon differs from general marathon running and requires consideration of:

• Quick-Release Design: Elastic laces or Boa system to save transition time
• Drainage: You may carry water onto the run after exiting the swim, so drainage holes are important
• Lightweight: For the run segment after T2, lighter shoes offer a clear advantage

Brick training is both the most physically demanding and the most rewarding training in triathlon. After every brick session, you gain a deeper understanding of your own body—that process of going from wobbly rubber legs to rediscovering your running rhythm is the most fascinating learning curve in triathlon.

Related Reading

• Special Training for the Triathlon Run Segment (Run off the Bike): The Brick Training Method
• Triathlon Brick Training: Leg Adaptation Training Design for Running Immediately After Cycling
• 14-Day Triathlon Brick Training Plan: The Science of Muscle Adaptation for Running Right After Cycling
• The Complete Guide to Brick Training: The Perfect Handoff from Bike to Run