Every triathlete can maximize profits in their run training by improving economy and efficiency (E2). In a previous article I wrote on the importance of working on capabilities versus capacity (skills versus distance). Nowhere is this more valuable than when doing “brick” training for long course triathlon. The long bike-to-run brick session is specific to triathlon of 70.3 or greater distance, and is best practiced after building core strength and functional mobility. Long course triathlon exposes minor imbalances in strength and mobility (E2) then magnifies them to failure. If I can make one recommendation to improve running E2 it is this: work with a qualified core strength and conditioning expert. That said, here is a sample plan for brick training:

The Long Brick

This session teaches appropriate pacing while practicing fueling strategies for your key race. This brick session has progression throughout the season. Repeat each level until it is successful and you recover easily before advancing to the next progression, and always practice with your race day nutrition.

• Progression 1:(First brick of the season) 2 hour easy bike followed immediately by a 20 to 40 minute easy run. Once you are able to hold 40 mins steady, you are ready to advance.
• Progression 2:2hrs 30 ride with some specific pace work related to your event, for example: 2-3 x 20 minutes at IM race effort with 10 minutes easy between. RUN: 60 minutes easy off the bike.
• Progression 3:3 hour ride with very specific race main set, for example: 40 minutes IM race effort, 20 minutes 70.3 race effort, 10 minute TT effort. RUN: 90 minutes easy.
• Progression 4:4 hour well-paced ride, RUN: 90 mins with 60 mins of race-specific run effort.
• Progression 5:4 hour ride with race-specific work. RUN: 2 hours with race-specific work, for example: 10 x 1km reps at goal race pace or 3 x 5km race specific pace work.

For beginners and most age group athletes, when you have reached Progression 3 successfully one or two times in your race preparation period you will have a deep knowledge of your sustainable pacing, nutrition/hydration, and equipment choices and you will be ready for the race of your life. Progression 4 and 5 are for advanced /elite age group efforts and those seeking Kona Qualification. Be patient with this session, do not rush it and enjoy the process. If you are not sure, always favour capability over capacity.