In this terrific excerpt reprinted with permission from Human Kinetics, Championship Triathlon Training, you’ll learn some brick training techniques and strategies.
The bike–run transition is addressed first because it is much more difficult than the swim–bike transition and thus the most practiced. Often referred to by many longtime triathletes simply as bricks, combination bike–run training is more than simply following a bike ride with a run. In the modern application of the method, a variety of combinations of two or even all three sports are used in training, primarily to help the body adapt quickly to the stress resulting from rapid changes in movement patterns. When you stop doing one activity and begin doing another very soon afterward, your body must make adjustments in blood flow, nervous system regulation, and muscular tension. For example, while the majority of blood flow has been directed toward your upper body during the swim, it must be redirected to your legs for the bike ride. During the ride, you hold your back muscles in an elongated, flat position with tension. For the run, those muscles must rapidly readjust and shorten to hold you in a more upright posture.
Your leg muscles may have grown accustomed to a slower turnover pace (cadence) during an extended period of cycling at 80 to 90 rpm. In the run they will need to adjust quickly upward to a stride rate of 90 or more per minute. Your ability to make each of these basic physiological adjustments improves with training that is specific to the demands of transitioning between sports rapidly. It stands to reason that just as performance in each sport improves with better training, as you practice and train for the changeovers and related adjustments between the sports, they will go more smoothly too. By learning to make the physiological adjustments in training, you are also training to be more successful psychologically by building realistic self-talk and a positive mind-set regarding the same transitions in racing situations.
The modern approach to combination training for successful transitions uses short training bouts in each sport while focusing on moving through the transitions to the next sport at race speed. This allows for more transition-specific practice, and it creates better overall quality in the swimming, cycling, and running segments of the session. It also makes the training more varied and more interesting. For this approach you set up physical locations specifically for practicing transitioning and plan routes that make such transition practice convenient. Practice for efficiently switching from one sport to the next simply becomes part of the training process in a way that adds a unique element to multisport training and increases enjoyment.
As noted, in triathlon and duathlon for most athletes, the bike-to-run transition is the most demanding one. This is probably due to the relatively high levels of fatigue and dehydration that occur as the race progresses and the change from a relatively static and crouched position on the bike to an upright and dynamic one on the run. Thus the most commonly emphasized combination training element is the bike-to-run transition. However, at the elite amateur and professional levels, the swim-to-bike transition, while not as difficult, is still extremely important in keeping overall times down. At these levels of competition, the bike speed of the racers is very high, at times more than an average of 25 mph. Thus the need to stay close to the other competitors, even in nondrafting events, is critical for successful performance. Of course, in draft-legal elite racing, how you do in the swim–bike transition can completely make or break your race. Losing just a few seconds in the transition process can easily lead to riding on your own rather than in a pack. Losing the advantages of drafting usually means that you have to work much harder on the bike. That will often lead to an increased split time in cycling. Then you will have the same problem on the run because you will be more tired when you get to it than you would have been if you had been in a draft pack on the bike.
Transition-focused training sessions require more preparation to organize and conduct than typical one-sport workouts. Thus their use is emphasized for race-specific intensities and endurance along with course-specific preparation in order to get the most out of the training. You should use a generic training setting that is similar to most triathlon courses (rolling hills) or a race-specific practice course to prepare for specific events. Ideally this will include a closed loop for the bike and a loop or out-and-back course for the run. For the swimto-bike transition training, an available lake or outdoor pool with a nearby cycling loop is ideal. To do either one, you will need a safe place to leave your bicycle and other equipment in a transition zone.
A typical combination training session includes two to four repeats of cycling and running or swimming and cycling at a speed endurance effort. This level of effort is a little lower than full racing effort yet faster than typical aerobic training. It is also definable as a tempo-effort, comfortable-speed intensity, or a specific level of work that represents your current projected speed for approximately twice your race distance. In other words, if you project a 7-minute-per-mile pace for 10K and a 7:30-per-mile pace for the half marathon, you would run this kind of effort at a 7:30-per-mile pace. Essentially these are miniduathlons or triathlons done at just below race speed.
Before completing the target combination sets, you should do a full warmup for both sports and for all three when you are doing triple combinations. This should include all the elements of the warm-ups described in chapter 5, including a progressive warm-up in each sport followed by skill sets and a set of progressive alactate efforts.
You begin each bike-to-run work interval by running to the bike at race speed as if you had come out of the swim. After mounting the bike at full speed, you ride the bike segment at tempo effort as described previously. Then you move through the transition to the run at speed and complete the run at tempo effort. The same scenario would occur in a swim-to-bike session. You begin the swim at speed, ideally using a start method similar to what you will use racing, then exit the water and proceed through a transition at speed, followed by the mount and your bike segment at tempo effort. You should use any equipment (such as a wet suit) that you anticipate using in the racing environment.
By breaking this training session into multiple efforts in an interval format, you will improve your performance quality while overlearning the transition skills and physiological adjustment processes. The primary goal of this training is to achieve a total training effort somewhat in excess of race distance at a power output that is similar, although less, than race effort when preparing for Olympic or sprint-distance races. If you are going for a longer race, you may not be able to do the full race distance in training on a regular basis. Note that this training can also be done at aerobic intensities. A lower-intensity approach to combination training is useful during base training periods (when most training is in an aerobic range of intensity) as described in chapter 5. A cool-down for the session should include both cycling and running, or swimming and cycling, or all three depending on the number of individual sports involved. The typical training session follows:
45-minute cycling at progressive aerobic effort with 10 3 30-second single-leg
pedaling drill (see chapter 3) and 6 3 15-second alactates
15-minute run at progressive aerobic effort with 6 3 60-step butt kicks followed
by 6 3 15-second alactates
3 3 9-mile (14 km) ride and 2.5-mile (4 km) run with transition at speed,
several minutes of recovery between each set
15-minute run cool-down
30-minute cycle cool-down
You can modify the length, number of repetitions, and targeted intensity of training to create various physiological effects yet retain the basic emphasis on combining sports. As noted, this type of training requires you to set up a transition area where you can leave the bike and other equipment while you run. Therefore, it becomes a great opportunity for a coached workout. A coach or helper can take splits, evaluate and provide feedback on transition skills, and take care of nutritional needs as well as provide security for equipment. For International Triathlon Union (ITU) racing (that is, draft-legal racing), training with a group adds specificity to the transition-practice environment. This focus could become the basis for a very enjoyable age-group training session as well. To reduce concerns about bike theft, in solo training you could use a trainer for the cycling and then do the run workout from home, although this option reduces transition specificity considerably. Some athletes bring a trainer to a track and do their bike–run combinations there so that their equipment stays
within easy view for security.