Conquering the Dreaded Brick Workout: From Fear to Mastery

Many of us shudder at the mere mention of a brick workout. Often scheduled after a particularly intense cycling or swimming session, they can seem like a daunting end to an already grueling day. Over time, it's easy to overlook the crucial role these workouts play in our training regimen, but ignoring them can have repercussions down the line.

My mission? To help you not just endure but embrace brick training sessions. Here's how I turned these daunting workouts into success stories - and how you can too.

Start early

There's no time than the present to begin your brick workouts. In the past, I incorporated brick sessions primarily during the race training phase, adding unnecessary stress during an already demanding period. Recently, however, I've initiated brick workouts well in advance of my events, and most importantly, before the intensity of training ramps up. This was a simple as jumping on to the treadmill for 30 minutes after a spin class and gradually building time and intensity.

I've also diversified my training with a mix of bike/run, swim/bike, and even swim/run workouts. Once my core training program kicked into high gear, integrating these sessions became a breeze. Now, I maintain regular brick sessions as part of my training, irrespective of upcoming events. I believe they are instrumental in helping my body adapt to varying stressors.

Start your Brick training with fresher legs

You don't have to start your brick sessions on legs that already feel like they're made of "bricks". Instead, schedule some of your brick workouts after shorter or less intense sessions. Like any training, avoid adding too many brick sessions into your week initially. Gradually increase the frequency when you feel prepared. This approach not only improves your workout experience but also lessens the dread associated with brick sessions.

Embrace the pain

Sometimes, the only way forward is to gut it out and embrace the pain. David Goggins terms this building a "mental callous". When we learn to endure and embrace the pain, we are building mental resilience. It's far better to hone this resilience during training rather than facing a mental battle for the first time during an event. This is why most slow down and quit. I treat this mental callous as an important tool in my training and on days when I'm tempted to slack off or cut down on my workouts, I remind myself of this need to build my mental callous and refocus my attitude to get the work done.

Nutrition is key

Yes, brick workouts are challenging. But they're even more daunting when your energy levels are low, leading to the feared 'bonk'. This energy deficit is a major reason why many dislike brick workouts, associating them with low-energy struggles on weary legs.

Instead, treat your brick workouts as an opportunity to refine your race nutrition strategy. Experiment to discover what best fuels your body. Prepare for the transition between workouts by maintaining proper hydration and ensuring your glycogen stores are primed for the next phase of training.

The bottom line

If you're a triathlete, you can't ignore the need to master transitioning from one discipline to another. It's a non-negotiable aspect of your training. Using the methods I've shared above, I've grown to enjoy, even anticipate, my brick workouts. No longer do they own me - I own them. So, shake off the dread and embrace the brick. Your success awaits!