Brick Training
Angus Gibson
Friday, 15th July 2016 (about 2 years ago)

Now for those of you reading this, whether you’re a diehard cyclist or the thought of different forms of exercise has you squirming, bear with me. Although brick sessions are aimed at multi-discipline athletes, the idea of specificity may prove to be beneficial for your training and racing and for those just in it for the exercise, changing it up can be the motivation you’ve needed.

Typical Brick Session

For an endurance workout

For an endurance workout


The term "brick training" refers to the stacking of two disciplines during the same workout, one after the other with minimal interruption in between. The reasoning behind doing this is that the body needs to become more efficient in the transfer from one physiological state of movement to the other, with changes in heart rate and blood flow limiting performance.

Whether it’s swimming to riding, or riding to running, practicing this regularly will significantly improve your ability to get comfortable after the switch. By introducing a series of different runs including leg speed, endurance intervals and long runs off the bike, it will improve your racing and competing ability. For a triathlete, the idea behind this form of training is specificity. Triathlon is actually made up of four disciplines, the swim, bike, run and the transition. The transition needs to be trained, and trained well. You don’t get a 12 hour break before starting the next leg of the race like you usually do in training, so be prepared and train like you race.

Not a Triathlete? Not a problem!

Understandably not everyone is a triathlete and it may seem pointless to be doing a session like this, however the benefits of switching to another mode of activity straight after riding has significant benefits for your health, fitness and weight goals.

Running uses different muscles and has a greater load bearing on the body than cycling which improves your joints, tendons and ligaments and bones, essentially everything that keeps you upright throughout the day. The different muscle activation including your abdominal section and different muscles that aren’t utilised in cycling are worked thus increasing the amount of energy required to recover throughout the day, while simultaneously improving your metabolism. Also by adding a run in after your ride it’s generally more exercise than what you would if you just road, isn’t that a spectacular thought! Key tips for brick training as a triathlete or the social exerciser:

Quick Transitions

At Activ we have a bank of treadmills that are perfect for this kind of training in summer or winter; you can jump straight off the bike and onto it.

Come and try it one day after your indoor session, or even after an outdoor ride.

Just ask one of the coaches for advice and they will surely help!

All you triathletes and exercise fanatics out there, we offer a 2 week trial - so give it a go and knock off two birds with one stone.


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