One of the most important training elements of a triathlon plan is the BRick, or bike-to-run workout. The transition from cycling to running can be very jarring–and as any triathlete will tell you, incredibly uncomfortable. To account for this, we introduce BRick workouts early in the training plan.

Through these series of stresses (volume, intensity and recovery), you’ll slowly inch your way up to race distances and have trained your body to not only recognize the discomfort, but also better manage it.

TWELVE WEEK CLASSIC DISTANCE BEGINNER TRIATHLON TRAINING PROGRAM
Start with three workouts each week (1 per discipline)
  BRick = Bike / Run Combination  
  Open Water Swims can be done before BRick workout or as 5th Day  
    *Consider the MESP Practice Swims  
  DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
WEEK 1 SWIM 600yds
4 x 50yds
4 x 100yds
BIKE
45 minutes
RUN
15 minutes
   
WEEK 2 SWIM 700yds
6 x 50yds
4 x 100yds
BIKE
45 minutes
RUN
20 minutes
   
WEEK 3 SWIM 800yds
6 x 50yds
5 x 100yds
BIKE
60 minutes
RUN
20 minutes
   
WEEK 4 SWIM 1000yds
4 x 50yds
5 x 100yds
2 x 150yds
BIKE
45 minutes
RUN
30 minutes
BRick
Bike 60 minutes  & 15 minute run off-bike
 
WEEK 5
*recovery
SWIM 800yds
6 x 50yds
5 x 100yds
BIKE Recovery Day RUN
2 miles
BRick
Bike 45 minute &  15 minute run off-bike
 
WEEK 6 SWIM 1000yds
2 x 50yds
5 x 100yds
2 x 200yds
BIKE
45 minutes
RUN
30 minutes
BRick
12 miles &
20 minute run off-bike
 
WEEK 7 SWIM 1200yds
2 x 50yds
5 x 100yds
3 x 200yds
BIKE
45 minutes
RUN
3 miles
BRick
14 miles &
30 minute run off-bike
 
WEEK 8 SWIM 1500yds
2 x 50yds
5 x 100yds
3 x 300yds
BIKE
45mins
RUN
4 miles
BRick
16 miles &
3mile run off-bike
Open Water Swim*
20mins
Practice ins/outs
WEEK 9 SWIM 800yds
6 x 50yds
5 x 100yds
(25 HARD / 75 EASY)
BIKE
8miles
RUN
2 miles
   
WEEK 10 SWIM 1500yds
2 x 50yds
5 x 100yds
3 x 300yds
BIKE
45mins
RUN
4 miles
BRick
18 miles &
3 mile run off-bike
Open Water Swim*
20mins
Practice ins/outs
WEEK 11 SWIM 1600yds
4 x 100yds
3 x 400yds
BIKE
45 minutes
RUN
3 miles
BRick
16 miles &
4 mile run off-bike
Open Water Swim*
20mins
Practice sighting
WEEK 12 SWIM 800yds
2 x 50yds
5 x 100yds
(25 HARD / 75 EASY)
8 x 25yd SPRINTS
BIKE

45 minutes &
15 minute run  off-bike

RUN
2 miles
RACE DAY!

Article by Jason Schneider for Active