Brick - Swim to Bike

What makes triathlon different then a single sport focus is t1, the transition from swim to bike and t2, the transition from bike to run. Many triathlon training plans put an emphasis on t2, bike to run workouts and often t1, the swim to bike transition is overlooked.

With the swim-bike brick, I will refer to it as SB brick, you are training your body to adapt to the physiological changes that occur when you change from a horizontal position to a vertical position.  Your muscle recruitment is vastly different in swimming and biking.  You will be transitioning to the bike in a somewhat depleted muscle glycogen state, vs biking without swimming. It is good to train in a manner that makes your body more efficient in the transition between swimming and biking. The swim-bike brick should be a key session each week, just at the bike to run brick workout.  

The duration and intensity of your SB  brick will depend on your race distance. If you are a Sprint or Olympic distance triathlete a short high intensity swim and bike will be optimal. You should consider some swim intervals such as a 3-400 meters followed by a 5-10 minute bike trainer or spin bike workout at race pace intensity. Repeat multiple times. Do not run before or after this session. 

If you are a long course triathlete then getting in a longer 45-60 minute continuous swim or one with some longer intervals of 3-400 meter repeats at race pace effort followed by a 2 hour ride will benefit you most while you practice fueling after your swim and during your ride You can add some intervals into your ride at race specific intensity or just go for an aerobic endurance ride. You aren’t looking to get the Ironman race-simulation as far as total time, you are just trying to teach the body to go from swim to bike.  A two hour ride that follows a solid swim session will be a quality workout for the long course distance.  

When you schedule your SB brick bring everything you will need for a bike ride after the swim so you do not take time to drive home and prep for your ride. You can get in a quality swim, either solo or with your masters swim group, or in open water then quickly transition onto your bike like you would in a race situation to maximize the training effect.  

Remember just as the bike- run brick is typically a workout that you don’t do everyday, the same would apply to the swim bike brick.  Keep in mind that you still want to have quality swim sessions and quality bike rides independent of one another, and while the SB bricks are quality, they are workouts structured to teach your body how to respond while tired and taxed. (Race simulation).  Talk to your coach or mentor about implementing SB bricks into your schedule.