Training 101: The Brick

Adventure Race season is in full swing and although the heat can keep training at bay, it's important to still be working on techniques that you want to master. This could mean bettering your overall race time or simply moving from a 'sprint' race (4-8 hours) to a long race (8-12+ hours).

One workout that I can venture to say never gets easier,yet provides a break from the monotony of just riding or just running is the 'brick'. The focus of the brick in adventure racing is to adjust your legs from the bike to the run and vice-a-versa with ease. Not that it will ever truly be easy, but like any workout, with the proper conditioning it is possible to find comfort in taking those legs from the circling motion of the pedals to the striding motion of a run without letting the jello-y feeling win over your conscience. The trick is to train yourself to run faster and farther after dismounting the bike. The muscles used for the bike and the run vary hence the heavy feeling that usually follows the bike! As the blood flows from the bike muscles to the running muslces your heartrate increases and dramatically affects your normal running pace if your body isn't in 'brick' condition. Try one of the suggestions below to ramp up your training! Even if you're not planning any races, this is an excellent cross-training exercise that you can actually have fun with! (if one considers the jello-y leg feeling fun.)

Beginning the Brick

If you're just beginning to train with bricks I suggest starting with a small and manageable number. Even if you are a regular biker or runner, the motion of moving from bike to run for several transitions will be an entirely new feeling. Here's' a suggestion:

3 rounds of:

2 miles bike-.5 mile run

Resting 2 minutes between each transition to hydrate and REPEAT!

If you're logging 30-40 miles on your bike a week and 10 plus miles on the trail/pavement:

3 rounds of:

4-5 miles bike-1 mile run

Rest and Repeat.

If you're logging 50+ miles on your bike a week and 20 plus miles on the trail/pavement:

3-4 rounds of:

7-8 miles bike-2 mile run

Rest and Repeat.

I also suggest logging your bricks to keep track of your progress and to continue increasing your miles. The brick can be adapted to any current workout plan. Road bike and road running or mountain bike and trail running. Mix up the terrain and you'll be surprised at how you can test your body and reveal your weaknesses. Find a partner to brick with even and keep each other motivated!

Don't forget to hydrate either via water bottle or camelbak. If you're wearing your camelbak, take it with you on your run too. This will help you increase your endurance for a race or just add an additional challenge.

Carrying several gel packs with you might come in handy as well. One of my favorites is the Clif Gel Mango flavored. For those unfamiliar with the gel packs heed this warning: they may be one of the most vile, strange textured things you eat but they work. Your body needs the replenishment of the electrolytes and calories when you have hard training days.



For an added electrolyte boost and a better taste give Clif Bloks a shot (say that 10 times fast). They're like gummy bears for adults. Super power gummy bears.


So take to the pavement or trails and schedule a brick into your weekly workout. And on that final round as you're rearing the end of your run just remember:
Pain is just weakness leaving the body.
Repeat it to yourself 5 times and it will quickly become your mantra for motivation.