Things You'll Need:
- Bicycle
- Running shoes
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Step 1
One of the keys to doing brick workouts is to be conservative in your approach. For a first introduction, do a relatively short (10-15 mile) bike ride. When you're done riding, change into your running shoes and run for 10-15 minutes at a relaxed pace. Repeat this workout several times over the course of a few weeks.
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Step 2
As you become accustomed to this, lengthen the bike ride to 30-40 miles, and increase your run to 30-45 minutes. Practice moving quickly from the bike to the run without giving yourself any rest. This replicates a race day experience more realistically.
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Step 3
As a final tuning step, especially before long races, do some "double" or "triple bricks." Simply ride then run, two times total for a double, and three times total for a triple. Keep the distance of the individual bike and run legs relatively short (15-25 miles for the bike, and 2-4 miles for the run). This multiple-brick format teaches you how to handle fatigue, and makes your race day effort seem much more manageable.
