BRICK

If you have never heard of a BRICK before, other than in the masonary world, let me introduce you to it in the Triathlon world.  BRICK workouts are when you combine a Bike and Run workout, simulating a race.  They call them BRICKS because you are laying one workout on top of another.  I like to say they call them BRICKS, because after a long hard bike the last thing you want to do is run...ick.  Get it?  Bike Run, Ick...BRICK.  OK, that was bad.  A BRICK workout can also be a swim to bike as well, so it doesn't just have to be a Bike/Run.  In a BRICK workout, when you are done with your bike workout, park your bike in the garage/car/house, put on your running shoes, and GO run.  BRICK's are the foundation for an effective triathlon training program.  The transition from the bike to the run is the most uncomfortable and awkward feeling in the entire race.  Your legs feel like rubber and you are literally just focusing on putting one leg in front of the other.  Engaging in multiple BRICK workouts will quickly teach your running muscles how to engage and turnover to a normal running technique, which can save you valuable time.  I recommend incorporating them in your training regiment right away and often.  BRICK workouts are going to help you the most come race day.  Starting out, I suggest just doing a short BRICK, like a 10 mile bike and a 3 mile run at an easy effort.  The closer you get to your race though (within 2 months), you should be doing a BRICK workout every weekend and lengthening each bike/run discipline each week.  You should be increasing your efforts as well.  Try your best to do a really long BRICK within 3 weeks of race day or right before you start tapering.  I usually do a 60 mile bike followed by an 8-10 run.  A lot of information is out there that says you don't have to do such a long run in a BRICK, but I beg to differ.  They say all you need to do is a short run until you feel like you have normal running legs and then stop, which is typically within 2-3 miles.  Unfortunately, in a Half Ironman race, you have to run 13.1 miles after hammering for 56 miles on the bike.  I have tried both.  The one Half Ironman where I took "their" advice and never did a BRICK run over 6 miles, i almost hit the wall at mile 8 in the race.  I did all I could from not walking the rest of the race.  The Half Ironman where I put in the long BRICK run, I actually had my best run split of the day in the last mile.  I felt strong.  And I owe it ALL to the long BRICKs.  BRICK, BRICK, BRICK.  They will save you come race day.