Note: These workouts assume you have a working knowledge of the Friel training Zones 1 through 5c. Zones 1 through 3 are aerobic, Zones 4 through 5a are at or near lactate (or anaerobic) threshold, and Zones 5b and 5c are very anaerobic. To learn more about these zones, see field tests and tables, check out the book The Perfect Distance, by Tom Rodgers (VeloPress, 2006).

IS THE BRICK WORKOUT FADING?
When triathlon first started, it was all about combining different events, whether they included swimming in the ocean and running along the beach to your bike, or just about any variation to see what happened. Triathlon training reflected this, with athletes spending ample time experimenting with combinations. And everyone has initial trouble transitioning the frontal leg muscles used in cycling over to more use of the hamstrings, calves and glutes for running.

In recent years, many coaches and athletes have moved away from so much brick training, or at least from the long brick workouts that dominated full and half-Ironman training for past masters like Dave Scott and Mark Allen. Some of this has to do with the higher speeds that short- and long-course professionals can now generate. In order to run very fast, you need to do more of your training very fast, and consistent speed is difficult to maintain after cycling.

The other factor is recovery, as long bricks are blamed for overtraining or “garbage Zone” cycling and running. Beginning athletes mistakenly try to start with the long, advanced bricks and quickly find themselves worn-out or hurt.

I believe, however, there can be something lost in this bargain for the average age-group veteran who can still benefit from moderate pacing and frequent practice of transitions and fatigue management via brick workouts.

Since these athletes probably should not train as intensively as elites, one of the only other ways to challenge muscle tissue for greater endurance at race pace is to rapidly switch sports in the middle of a workout. I’m amazed at how many slower triathlon runners have done little or perhaps no brick training, yet they read in books and magazines that the reason to avoid bricks was so they could run faster while avoiding injury.

Most triathletes need to master the fundamental skill of running off the bike efficiently before running faster in stand-alone workouts. There are creative methods to vary workouts to suit different physiological types, and avoiding a certain class of workouts simply because it requires conscientious recovery seems unwise for the large majority of long-course athletes. The key is to find the right balance, right recovery, and optimal volume and intensity—this balance is highly variable for individual athletes. And few would have anything bad to say about mixing swim workouts with bike or run training, a practice many triathletes never attempt except in a race.

ENDURANCE WORKOUT

Endurance Workout 1: Swim-to-run workout
For an infrequent swimmer or someone with low running base, this could be termed a muscular-endurance workout. But since it is likely done in the summertime when most athletes are swimming farther and running more steadily, we list it as an endurance workout.

Instead of a morning swim workout and afternoon or evening run, do your run immediately after the swim, before the sun rises high. The swim can be as hard as usual, even a longer ME workout, but the run should start in Zone 1 or 2 and gradually build no higher than Zone 3. Heart rate will probably be low on the early run due to the cooling effect of the water and lower morning temperature. If you live in an area where late afternoon runs can be at 95 to 105 degrees Fahrenheit, this may be your only way to maintain running volume for your long-course training while avoiding dehydration and heat fatigue.

A good rule of thumb is to shorten your usual late-day run by 30 to 50 percent. For example, try a one-hour swim followed by a 30- to 45-minute run instead of your usual 60-minute evening run. Once you are fit, you can use this as a “tired” aerobic function test, jogging to a running track and doing two to three test miles at a steady Zone 3 heart rate. As swimming endurance and running economy improves, the average mile pace of the test will come down.

MUSCULAR ENDURANCE WORKOUTS

Muscular Endurance 1: Half-Ironman or Ironman pacing brick
Start by biking easy for the first hour in Zone 1. Then ride 40 minutes steady in Zone 2. For the next 20 minutes, increase to Zone 3 (moderately hard). Repeat the 40-20 pattern one to two more times for a total of two to three hours.

• This is controlled pacing—beginners to intermediates should avoid Zone 4 or higher except in very steep climbs. Division contenders for half-iron-distance training can push final 10 to 15 minutes of each hour in Zone 4 to 5a.
• After a warm-up of 15 to 30 minutes, this ride should be on the aero bars, except for steep climbing. Easy run off the bike for 15 to 30 minutes.
• Good baseline for half-Iron pacing.
• Note heart rate, power and perceived exertion during workout.
• Eat and drink as planned for the race.

Muscular Endurance 2: Pre-race brick
Bike 30 minutes plus run 15 minutes. Include three short (45- to 75-second), race efforts for bike and run, but without undue fatigue.

• Note landmarks on the racecourse if possible.
• Tighten all bolts on your bike and inspect tires for cuts, cracks or debris.
• Good preparation for most triathlon and duathlon race distances. Resist temptation to bike longer before half- and full Ironman races.
• Best done the morning of the day before the race.

Muscular Endurance 3: Tempo brick
Bike one hour building effort with a 10km time-trial near the end. After a fast transition, run 20 minutes at 10km race effort. Walk five minutes for cool-down.

• Good for veteran and advanced triathletes preparing for a shorter race or faster half-Ironman performance.
• Better done later in base period or during actual race season.

Muscular Endurance 4: Half-Iron race simulation
Ride two hours on a flat to rolling course. Warm up 30 minutes and ride 5×12 minutes at Zone 3 in aero position (three-minute recovery spins).Transition to a 30-minute run in Zone 3.

• Beginners can shorten intervals to 5×6 minutes in Zone 3.
• Advanced athletes can extend run to 60 to 90 minutes for near race distance simulation.
• Add steeper climbs to intervals if A-race venue is hilly.

Muscular Endurance 5: Long swim-bike transition with spin class
Swim 60 minutes at a health club pool, using long-interval ME swim workout (or 10-minute warm-up plus 40 minutes continuous moderately hard pace). Transition smoothly to a 60– to 90-minute bike on flat to rolling terrain, then return in time for the spin class of 50 minutes.

• This work resulted from training for my first Ultraman Hawaii triathlon held in late November, where you have to swim 10km, mount your bike and climb at an 8 to10 percent grade for 1,500 feet in 90 degree heat, then climb another 3,500 feet for a total of 90 miles—and that’s just the first of three stages.
• This workout is not for the beginner, nor does it have year-round utility, but you learn to bike strongly after a long, hard swim.
• Developed while swimming at a health club with regular spin classes, which were too short and anaerobic for a long-course athlete. By prefacing them with a longer swim and bike, they became good training for triathlons.
• Can be done completely indoors with a stationary bike near the pool.

ANAEROBIC ENDURANCE WORKOUTS

Anaerobic Endurance 1: Running-track interval brick
Set up your bike on a trainer at a track or other site with a measured, out-and-back or circular course. Warm up on bike for 15 minutes to Zone 3. Transition to 400m run at 10km pace. Get back on the bike for a five-minute ride as follows: Spin easily for two minutes to recover and then build heart rate to Zone 4 to 5a and hold this for three minutes. Transition to an 800m run at 5km race pace. Repeat this pattern of five minutes on the bike followed by an 800m run three more times. After the last one, cool down on the bike by spinning easily for 10 minutes. This workout will take approximately one hour.

• Good for veteran and advanced triathletes, but not for beginners.
• Use only as preparation for shorter B-races or well before half-iron-distance A-race.
• Useful for elites trying to win division and stay with faster runners.

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Tom Rodgers is one of the many TrainingBible coaches providing service to athletes based on the concepts formed by Joe Friel's extensive coaching experience and his vast knowledge of scientific literature. For more information on how you can take advantage of TrainingBible expertise, please visit TrainingBible.com.