Endurance Brick Workouts: Bike-to-Run, Swim-to-Run, Transition

About Course

A triathlon-inspired training protocol designed to master the art of “bricking” by seamlessly transitioning between cycling, running, and swimming. This course guides you through metabolic and neuromuscular strategies to minimize “brick” fatigue, sharpen your pacing, and build endurance resilience for multi-sport events or varied workout sessions.

Benefits of the course

Physiological Adaptation: How the body responds to back-to-back efforts and strategies to accelerate recovery.
Pacing Across Disciplines: Techniques to manage effort so you avoid early burnout when shifting sports.
Neuromuscular Transition: Drills that re-train muscle firing patterns for smooth bike-to-run and swim-to-run changes.
Gear & Setup: Best practices for equipment arrangement and quick transitions.
Mental Strategies: Visualization and cueing methods to overcome the discomfort of the second effort.
Session Structuring: How to blend volume and intensity in bricks for steady progress.

Course Content

Personal Recovery Check-In

Cadence Shifts: Adjusting pedal and running cadences to minimize “jelly leg” feeling
Run-Stride Reactivation: Drills to re-engage glutes and quads as soon as you hit the pavement
Posture & Core Engagement: Maintaining forward lean and braced midline off the bike
Quick Gear Stow & Setup: Organizing bottles, nutrition, and kit for a fast transition
Bike-to-Run Transition Essentials

Exit Strategy: Efficient pool exit or beach run start mechanics
Footwear Prep: Practicing sock and shoe don on wet, tired legs
Breathing Pattern Shift: From rhythmic swim breaths to cadence-based run breathing
Upper-Body Posture Reset: Straightening shoulders and opening chest after stroke fatigue
Swim-to-Run Transition Fundamentals

Instructor

dsadsa dsadasd

4.89

(9 Ratings)

€22.00

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Update:May 28, 2025
Lectures8
Skill LevelIntermediate
Languageenglish,arabic
Quizzes3
Course Duration: 6h 13m

Your Instructor

dsadsa dsadasd

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Requirements

Equipment: Bike (indoor trainer or outdoor), running shoes, swim gear (goggles, cap, optional wetsuit)
Space & Setup: Access to a pool or swim course, safe cycling route or trainer, and a flat run segment.
Baseline Fitness: Comfortable completing each discipline individually (e.g., 30min bike, 20min run, 400m swim).
Warm-Up: 10 min of dynamic mobility, light cycling or swimming before each brick.
Safety: Practice transitions at controlled pace first; always hydrate and refuel between segments.
Progression: Increase brick duration or intensity gradually—no more than 10% per week.

Target Audience

Triathletes of all distances building transition efficiency.
Duathletes and aquabike competitors refining their off-bike/off-water legs.
Endurance athletes seeking metabolic variety in training.
Coaches and trainers programming multisport sessions.

Endurance Brick Workouts: Bike-to-Run, Swim-to-Run, Transition

€22.00

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About Course

Benefits of the course

Course Content

Personal Recovery Check-In

Cadence Shifts: Adjusting pedal and running cadences to minimize “jelly leg” feeling

Run-Stride Reactivation: Drills to re-engage glutes and quads as soon as you hit the pavement

Posture & Core Engagement: Maintaining forward lean and braced midline off the bike

Quick Gear Stow & Setup: Organizing bottles, nutrition, and kit for a fast transition

Bike-to-Run Transition Essentials

Exit Strategy: Efficient pool exit or beach run start mechanics

Footwear Prep: Practicing sock and shoe don on wet, tired legs

Breathing Pattern Shift: From rhythmic swim breaths to cadence-based run breathing

Upper-Body Posture Reset: Straightening shoulders and opening chest after stroke fatigue

Swim-to-Run Transition Fundamentals

Instructor

dsadsa dsadasd

Your Instructor

dsadsa dsadasd

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Endurance Brick Workouts: Bike-to-Run, Swim-to-Run, Transition

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Endurance Brick Workouts: Bike-to-Run, Swim-to-Run, Transition

About Course

Benefits of the course

Course Content

Intro Module: Personal Recovery Check-In

Personal Recovery Check-In

Module 1: Bike-to-Run Mechanics

Cadence Shifts: Adjusting pedal and running cadences to minimize “jelly leg” feeling

Run-Stride Reactivation: Drills to re-engage glutes and quads as soon as you hit the pavement

Posture & Core Engagement: Maintaining forward lean and braced midline off the bike

Quick Gear Stow & Setup: Organizing bottles, nutrition, and kit for a fast transition

Bike-to-Run Transition Essentials

Module 2: Swim-to-Run Techniques

Exit Strategy: Efficient pool exit or beach run start mechanics

Footwear Prep: Practicing sock and shoe don on wet, tired legs

Breathing Pattern Shift: From rhythmic swim breaths to cadence-based run breathing

Upper-Body Posture Reset: Straightening shoulders and opening chest after stroke fatigue

Swim-to-Run Transition Fundamentals

Instructor

Your Instructor

dsadsa dsadasd

Requirements

Tags

Target Audience

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Endurance Brick Workouts: Bike-to-Run, Swim-to-Run, Transition