What is a Brick Session? A Beginner’s Guide to Triathlon Training

What is a Brick Session? A Beginner’s Guide to Triathlon Training

If you’re new to triathlon training, you’ve probably heard the term “brick session” thrown around. It might sound like something involving construction tools, but in the world of triathlons, it’s a crucial workout that can make or break your race performance. So, what exactly is a brick session, and why is it so important? Let’s Break the Brick down.

What is a Brick Session?

A brick session is a workout that combines two disciplines of a triathlon back-to-back, most commonly cycling followed by running. The name “brick” is said to come from the phrase “Bike-Run-ICK,” highlighting the challenging transition between the two activities. It’s designed to simulate the feeling of switching from one discipline to another during a race, which can be surprisingly tough on your body.

For example, after a long bike ride, your legs might feel like jelly when you start running. A brick session helps you train your body to adapt to this transition, making it smoother and more efficient on race day.

Why Are Brick Sessions Important?

1. Practice Transitions
   In a triathlon, the transition between biking and running can feel awkward and disorienting, especially if you’re not used to it. Brick sessions help you practice this switch, so it becomes second nature.
2. Build Muscle Adaptation
   Cycling and running use your leg muscles differently. Brick sessions train your body to handle the shift in muscle engagement, improving your overall endurance and efficiency.
3. Mental Preparation
   Let’s face it—running after cycling can feel brutal. Brick sessions prepare you mentally for the fatigue you’ll experience during a race, so you’re better equipped to push through it.
4. Race Simulation
   Brick sessions mimic race conditions, giving you a chance to test your pacing, nutrition, and gear in a realistic setting.

How to Structure a Brick Session

Brick sessions can vary depending on your fitness level and the distance of your upcoming race. Here’s a basic structure to get you started:

1. Warm-Up
   Start with a 10-15 minute easy bike ride to get your muscles warmed up and ready for the workout.
2. Bike Segment
   Ride at a moderate to high intensity for 30-60 minutes (or longer, depending on your race distance). Focus on maintaining a steady pace and proper form.
3. Transition Practice
   Quickly switch from your bike to your running gear. Practice efficiency—every second counts in a race!
4. Run Segment
   Start with a 10-20 minute run at a steady pace. Your legs will feel heavy at first, but this is normal. Over time, your body will adapt.
5. Cool-Down
   Finish with a 5-10 minute easy jog or walk to help your body recover.

Tips for Your First Brick Session

• Start Small
  If you’re new to brick sessions, begin with shorter bike and run segments. For example, try a 20-minute bike ride followed by a 10-minute run, and gradually increase the duration as you build confidence.
• Focus on Form
  When your legs are tired, it’s easy to let your running form slip. Pay attention to your posture, stride, and breathing to avoid injury.
• Hydrate and Fuel
  Just like in a race, practice your hydration and nutrition strategy during brick sessions. This will help you figure out what works best for your body.
• Listen to Your Body
  Brick sessions are tough, so don’t push yourself too hard, especially when you’re just starting out. Rest and recovery are just as important as the workout itself.

Common Mistakes to Avoid

1. Skipping the Transition Practice
   The transition is a key part of a brick session. Don’t take too long between the bike and run—practice moving quickly and efficiently.
2. Starting Too Fast
   It’s easy to go all-out on the bike, but remember, you still have to run afterward. Pace yourself to avoid burning out.
3. Neglecting Recovery
   Brick sessions are demanding, so make sure to give your body time to recover afterward. Stretch, hydrate, and refuel properly.

Final Thoughts

Brick sessions are an essential part of triathlon training, helping you prepare for the unique challenges of racing. While they can be tough, they’re incredibly rewarding—both physically and mentally. By incorporating brick sessions into your training plan, you’ll build the strength, endurance, and confidence you need to crush your next triathlon.

So, grab your bike, lace up your running shoes, and embrace the “ick” of the brick. Your future self on race day will thank you!