 Build Triathlon Success with "Bricks" The key to triathlon training lies with workouts that simulate the rigors of transitioning from one sport to another. It's often said that triathlons all come down to the running. I disagree. While you certainly have to be a good runner to be competitive in triathlon, you first have to come off the bike with legs that haven't been mangled beyond their running abilities. A good example of this is my rivalry with my friend, Guillermo. Guillermo was a much better runner than I. From five-kilometer road races to marathons, the longer the race, the farther behind I finished. When we both entered the world of multi-sport, I took to cycling with as much enthusiasm and energy as I had done with marathoning. Guillermo, on the other hand, avoided putting in miles on the bike. He was nervous about riding on roads-even sparsely traveled ones-and never quite got the hang of dealing with the close proximity of other cyclists in group rides. As a result, my cycling ability was greater than his, although I could run no faster. Since we were both of equal swimming ability, I assumed that our cycling and running times would offset each other, and that we'd finish any triathlon at about the same time. Much to my surprise, I was maintaining my lead off the bike and consistently crossing the finish line well ahead of him. What had changed? My run splits were about average, if not slower than usual, so I knew I wasn't running any faster. In reviewing the race results, it became obvious that Guillermo had slowed on the run because the cycling had beaten him up so much. Without the proper training and necessary cycling mileage under his belt, he would start the run on achy, sore, and tired legs, sometimes coming close to cramping. It didn't matter that he had a better runner's body than I, or that his marathon best beat mine by more than 30 minutes. By not training to be able to run well off the bike, he had effectively negated his natural running ability. The lesson to be learned: while most triathlons finish with a run, it doesn't matter how good a runner you are if you don't adapt to running off the bike. So what if you're not interested in competing, but just hoping to finish your first triathlon? The same lesson applies. Transition Worries Among the biggest concerns for the beginner looking to complete his or her first triathlon, is the unquestionable mystery that awaits all first-time triathletes on that fateful day. Questions inevitably arise, many of them associated with transitioning from one sport to the other and the effects on the body... How am I going to feel coming out of the water? How do I handle the transitions? What if my muscles cramp going from the bike to the run? That last question is a legitimate concern. After all, most triathletes will agree that the toughest transition is from bike to run, especially if your cycling leg has been especially intense or hilly. Even if you've taken it easy on the bike, you may find yourself starting the run feeling like the gears are turning, but you're going nowhere. Prepare yourself for this unsettling sensation during the bike-to-run transition, but also realize that all you need is a little practice, and some encouragement and confidence. Training that simulates transitions can improve your performance in a race, but perhaps more importantly, gives you the confidence and encouragement you need. Workouts known as "bricks" that combine two sports in a single session are instrumental to any racing success. By completing "brick" workouts that are specifically designed to simulate what you will be experiencing during a race, the shroud of mystery surrounding your upcoming first triathlon will soon begin to evaporate. And if you're looking to improve upon previous performances or lengthen your distances, "brick" workouts will help you do that as well. "Brick" Training What You Need to Know About "Brick" Training: • You can focus on "bricks" for one to two months prior to an event, depending on current conditioning and race goals. • Training consists of one or two "brick" workouts per week designed to simulate transitions and race conditions. • "Bricks" can help you hone your transitioning skills. Sample "Brick" Workouts (Sprint distance)
Sample "Brick" Workouts (Olympic Distance)
Workout Schedule Tips • If you're new to open water swimming, make sure to notify the lifeguard on duty before you dive in. • Do your bike time trial on a course with little or no traffic and stoplights. • If you'd like, substitute the bike time trial with a fast and competitive group ride. • For your "brick" workouts, make certain that you prepare a mock transition area, making the transition as you would in a race. • The "Advanced Brick 2" workout is a secondary option. If you complete the "Brick 1" workout with little or no difficulty on several occasions, try this somewhat harder (though shorter) workout. This session should accurately reproduce how you might feel coming off the bike in the race-just make sure you take the run nice and easy. • Make sure you drink plenty of fluids--doing so will minimize the chances of cramping during the bike-to-run transition. Gaining an Edge Not only do "brick" workouts help your body adapt to the rigors of transitioning from one sport to another, they also help give you a psychological edge. While other may be fumbling out of the water or doing an imitation of Sean Penn in "Dead Man Walking" on the run leg, you'll have a spring in your step and a smile on your face. Okay, maybe you won't feel that great, but-with a regular dose of "bricks"-you're sure to build yourself a successful triathlon season. Copyright 2008 Tri-Masters |
