Triathlon Run off the Bike Specialized Training: The Brick Training Method

If you’ve ever run immediately after cycling, you’ve experienced that feeling of “your legs not being your own”—legs feeling like lead, a clumsy stride, and a pace much slower than usual. This is why the triathlon run leg requires specialized training: Brick Training.

What is Brick Training?

Brick training refers to performing two different sports consecutively in a single training session, with only the shortest transition time in between. The most common combination is “Bike-Run Brick,” but it can also be “Swim-Bike Brick.”

Origin of the Name

There are several theories about the origin of the term “Brick”:

1. The feeling in your legs: After cycling, your legs feel as heavy as bricks when you run
2. Stacked training: Like laying bricks, one session stacked on top of another
3. Abbreviation of a name: Reportedly comes from coach Matt Brick, who first popularized this training method

Regardless of which theory is true, the feeling of “brick legs” is a shared experience among all triathletes.

Why is Brick Training So Important?

Physiological Aspects

When you cycle, the primary muscle groups used differ from those used in running:

• Primary cycling muscles: Quadriceps, glutes (pushing and pedaling motion)
• Primary running muscles: Hamstrings, calves, core muscles (landing and propulsion)

When transitioning from cycling to running, your body needs to:

1. Redistribute blood flow: From primarily supplying cycling muscles to running muscles
2. Change muscle contraction patterns: From circular motion to linear reciprocating motion
3. Recalibrate proprioception: From a forward-leaning posture to an upright posture
4. Adjust breathing rhythm: Cycling and running have different breathing patterns

This adaptation process typically takes 10-20 minutes, during which your pace will be 30-60 seconds/km slower than normal. The purpose of brick training is to shorten this adaptation time.

Psychological Aspects

Athletes experiencing “brick legs” for the first time in a race often panic: “Why am I running so slow? Am I injured? I can’t keep going!”

Brick training allows you to repeatedly experience this feeling in training, building psychological expectations. When “brick legs” appear during a race, you’ll know: this is normal, and it will get better in 10 minutes.

Types and Methods of Brick Training

Type 1: Standard Bike-Run Brick

The most common and most important brick training.

Beginner Version (once per week):

• Cycle 45-60 minutes (moderate intensity)
• Transition: within 2 minutes
• Run 15-20 minutes (easy run)

Advanced Version:

• Cycle 90-120 minutes (simulating race intensity)
• Transition: within 1 minute
• Run 30-45 minutes (first 10 minutes easy, then increase to race pace)

Race Simulation Version:

• Full race distance for the bike leg
• Full transition area process
• 50-75% of race distance for the run

Type 2: Short-Distance Multiple-Set Brick

This type of training is particularly effective for improving transition adaptation speed:

Training Example:

• 3-5 sets (15 minutes cycling + 10 minutes running)
• No rest between sets, transition directly
• Moderate intensity for cycling, running from slow to fast

Benefits: Allows the body to experience multiple transitions in a single session, accelerating the development of adaptation ability.

Type 3: Progressive Intensity Brick

Simulates maintaining pace in the latter half of a race when energy is declining:

Training Example:

• Cycle 60 minutes, with the last 15 minutes at 85-90% of FTP
• Run 30 minutes after transition
• Run divided into three segments: 10 minutes easy → 10 minutes at race pace → 10 minutes slightly faster than race pace

Type 4: Swim-Bike Brick

Less emphasized but equally important, especially for athletes who are weaker swimmers:

Training Example:

• Swim 30-45 minutes (including open water simulation)
• Quick transition
• Cycle 45-60 minutes

Brick Training Plans by Distance

Sprint Distance Brick Training (starting 8 weeks before race)

Week	Cycling	Running	Intensity
Weeks 1-2	30 minutes	10 minutes	Easy
Weeks 3-4	40 minutes	15 minutes	Moderate
Weeks 5-6	45 minutes	20 minutes	Race pace
Week 7	Full distance simulation	Full distance	Race intensity
Week 8	20 minutes	10 minutes	Easy (taper)

Olympic Distance Brick Training (starting 10 weeks before race)

Week	Cycling	Running	Intensity
Weeks 1-3	45-60 minutes	15-20 minutes	Easy to moderate
Weeks 4-6	60-75 minutes	20-30 minutes	Moderate to race pace
Weeks 7-8	90 minutes	30-40 minutes	Race pace
Week 9	Full distance simulation	8 km	Race intensity
Week 10	30 minutes	15 minutes	Easy (taper)

70.3 / 226 Brick Training Key Points

The focus of brick training for long-distance triathlon is different:

• No need to simulate full distance: Cycling 3 hours + running 1 hour is sufficient
• Focus on run quality after prolonged low-intensity effort
• Schedule one long-distance brick every 2-3 weeks
• Nutrition practice: Long-distance bricks are the best opportunity to test your race-day fueling strategy

Pace Strategy in Brick Training

The First 10 Minutes of the Run

This is the most critical period, when your body is adapting:

1. First 2 minutes: Accept the heaviness in your legs, don’t look at your watch
2. Minutes 3-5: Focus on running form—head up, chest out, arms swinging naturally
3. Minutes 5-8: Gradually find your rhythm, pace will naturally improve
4. Minutes 8-10: You should feel “your legs are back” by now, and can begin adjusting to your target pace

Pacing Rules

• First 1-2 km: 20-30 seconds/km slower than target pace
• Kilometers 3-5: Return to target pace
• After kilometer 5: Maintain or slightly increase based on energy levels

Golden Rule: Better to be 10 seconds slower at the start than 1 minute slower at the end.

Tips for Accelerating Brick Leg Adaptation

Preparation in the Last 10 Minutes of Cycling

• Shift to a smaller gear, increase cadence to 95-100 RPM
• Stand up and pedal for 10-15 seconds every 2 minutes to activate running muscles
• Reduce power by 10-15% to allow heart rate to drop slightly
• Take several deep breaths to mentally prepare for the run

Starting Ritual for the Run

• For the first 100 meters out of the transition area, swing your arms vigorously
• Deliberately lift your knees (slightly higher than usual)
• Maintain a cadence of 170-180 steps/minute (use higher cadence instead of longer stride)
• Breathing pattern: 3 steps inhale, 2 steps exhale (or 2 steps inhale, 2 steps exhale)

Supplementary Daily Drills

Even without doing full bricks, the following exercises can help with brick leg adaptation:

1. Indoor trainer + treadmill: Cycle 30 minutes, then immediately run 10 minutes on the treadmill
2. Commute brick: Cycle to work, run the last 1 km before arriving
3. Mini brick: After a spin class, run 10 minutes on the gym treadmill
4. Strength training: Squats, deadlifts, Bulgarian split squats to strengthen the muscles needed for transition

Common Mistakes

1. Doing high-intensity bricks every time: Most bricks should be at low to moderate intensity; high intensity is only needed once every 2-3 weeks
2. Starting the run segment too fast: The most common mistake, and it must be restrained
3. Excessive training volume: Bricks require more recovery time than single-sport sessions; schedule them on weekends with adequate recovery time
4. Neglecting nutrition: Long bricks must include mid-session fueling practice
5. Doing high-intensity bricks on race week: Only a short, easy brick is needed the week before a race

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Brick training is the dividing line between “people who train three sports separately” and “true triathletes.” When your body learns to switch quickly between cycling and running, you’ll have a huge advantage in races—because while others are struggling with heavy legs after T2, you’ve already found your running rhythm.

Related Reading

• Triathlon Brick Training: The Art of Running After Cycling
• Triathlon Brick Training: Designing Leg Adaptation Workouts for Running After Cycling
• The Complete Guide to Brick Training: The Perfect Handoff from Cycling to Running
• The Complete Brick Training Guide: Why Run-After-Bike Is Always So Painful, and How Coaches Help You Crack the Transition Curse