What is a BRICK workout?

Brick workouts are stacking of two disciplines during the same workout, helping the adaptation between muscle groups. Bricks are a very important part of triathlon training because they help an athlete train like they race. But, if you are new to triathlon you may overlook this part of your training plan if you aren't careful.

As you switch modes of exercise, your body needs to prepare for the next sport while recovering from the previous one. Your heart rate increases significantly as your body tries to shift blood flow from the muscles. Brick workouts help your body handle the demands required of your body through the entire event.

There are basically two type of bricks:
Swim/bike brick
Bike/run brick

In the swim/bike brick, you want to begin using your legs as little as possible in the swim so you can have an easier time getting on your bike and feeling comfort in your legs. Having a workout that simulates race conditions helps you minimize this problem. During a brick workout, kicking harder in the last part of the swim or keeping your bike in an easier gear than normal will help your legs get accustomed to what they will feel like on race day.

In the bike/run brick your legs will literally feel like...bricks...when you come off the bike. This type of workout will not only allow you to get use to that "brick" feeling but the more you do it the better you will feel and the faster you will run. It's not uncommon for people to experience cramps after biking so you will sometimes need to listen to your body and slow down if you feel a cramp is coming. Simulating race-day conditions, you may want to ride a medium distance followed by a run of medium distance.

One important part of a brick is to keep moving just like you were in a race. Set up your transition area, practice a smooth, fast transition, and continue on to the next sport.

Happy bricking!

How to become a triathlete

You hear your friends talking about how much fun it is to race a triathlon and you think: "What is a triathlon and how do I become a triathlete?"  

Do you have what it takes? 

Triathlons are considered to be one of the greatest tests of human endurance and many people become interested in the sport for that very reason. Younger triathletes are now looking at the NCAA Women in Emerging Sports program and seeing their potential for college scholarships. All it takes to be a triathlete is a positive attitude and dedication to the sport. If you have that, you've almost got everything you need!

What is a triathlon?

Wikipedia defines a triathlon as “a multi-sport event involving the completion of three continuous and sequential endurance events. While many variations of the sport exist, triathlon, in its most popular form, involves swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.”

There are generally four distances of adult triathlons and three distances for youth:

YOUTH

• 7-10 years old – 50-100m Swim / 2-3km bike / 100m-1km run
• 11-12 years old – 200m Swim / 5-7km bike / 2km run
• 12-15 years old – Super Sprint ≤ 500m Swim / 10km bike / 3km run

ADULTS:

• Sprint: 0.47 mile (750 meter) swim, 12.4 mile (20k) bike, 3.1 mile(5k) run
• Intermediate (traditionally called “Olympic” or “International” distance): 0.93 mile (1.5 k) swim, 24.8 mile (40k)bike, 6.2 mile(10k) run
• Long Course (traditionally called “Half Ironman” distance): 1.2 mile (1.93k) swim, 56 mile (90k) bike, 13.1 mile (21.09k) run
• Ultra Distance (traditionally called “Ironman” distance): 2.4 mile (3.86k) swim, 112 mile (180k) bike, 26.2 mile (42.2k) run

When you move from one sport to the other, you spend your time in the transition area. A triathlon has two timed transition portions of the race. Transition 1 (T1) is the swim-to-bike transition and Transition 2 (T2) is the bike-to-run transition. Although it may seem simple to change from your swim gear to your bike gear or your bike gear to your run gear, losing time in transition can negatively impact your overall time. Therefore, practicing your transitions is an integral part of training and shouldn’t be overlooked.

How do I begin?

Find a race and register in advance: If your goal is to race a triathlon then you may first want to find a local race in which to participate. TriFind, SetUp Events and Active are three online sites that can help you find a race. Generally, it is best to find a short-distance race so you can get a taste of what you can expect from the sport. Once you have found a race, you’ll need to register and sign up in advance.

Begin your training: A good idea would be to find a USA Triathlon (USAT) Certified Coach to help you plan your training season. Youth will want to specifically find USAT Youth & Juniors coaches as they have been trained how to specifically work with youth athletes. There are many training plans on the Internet but a coach will be able to provide you with the specifics you need to train efficiently.

What is involved in a typical training plan?

With each distance, each coach and each athlete the training plan will vary. But, in general, a sprint triathlon training program will look something like this (with shorter workouts occurring toward the beginning of your training plan and longer ones toward the end):

• 3 run workouts per week consisting of 15 – 45 minutes
• 3 bike workouts per week consisting of 30 – 60 minutes
• 2-3 swim workouts per week consisting of 15 – 30 minutes

There will be times you may perform what is called a “brick.” A brick consists of either a swim followed by a bike workout or a bike workout followed immediately by a run. Working on bricks will allow you to practice your T1 and T2 strategies and will help your body feel the way it will on race day.

What are the bare necessities you need to get started?

• A bathing suit (a modest "competition suit” is the best)
• Goggles
• Mountain bikes and hybrid bikes are seen at the start line of many sprint triathlons and are one of the least-expensive ways to participate in a race. However, if you can purchase or borrow a road bike then you might have a bit of a racing advantage.
• Bike helmet
• Water bottle & cage
• A good pair of running shoes. It isn't a good idea to purchase a pair from your local superstore or even your local sports superstore. Your best bet is to purchase your shoes from a reputable running shoe store which has performed a gait analysis on you. This will allow you to be comfortable running and will help avoid injury.

The day you become a triathlete

As you cross the finish line at your first triathlon you’ll be able to claim you are a triathlete and, like many others, you’ll be hooked! If you want to know more specifics about being a triathlete be sure to check out our website. And, for a little humor, be sure to check out the video clip above.

Most common USAT rule violations

It is difficult to know all the USAT rules by heart and even harder to remember them during a race when your nerves are kicked into high gear. So, your best bet is to familiarize yourself with the rules as much as possible and hope that they stick with you during your race.

USAT has provided a list of the most common rule violations from 2010 and here are the top five:

1. Helmets:

Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Helmets must be worn at all times while on your bike. This means before, during, and after the event.

Penalty: Disqualification

2. Chin Straps:

Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.

Penalty: Disqualification on the course; Variable time penalty in transition area only.

3. Outside Assistance:

No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness.

Penalty: Variable time penalty

4. Transition Area:

All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant’s equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.

Penalty: Variable time penalty

5. Drafting:

Drafting--keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.

Position--keep to the right hand side of the lane of travel unless passing.

Blocking--riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass.

Overtaken--once passed, you must immediately exit the draft zone from the rear, before attempting to pass again.

Penalty: Variable time penalty

Variable Time Penalties per distance:

Sprint: 1st offense: 2:00 minutes; 2nd offense: 4:00 minutes, 3rd offense: Disqualified

Intermediate: 1st offense: 2:00 minutes; 2nd offense: 4:00 minutes, 3rd offense: Disqualified

Long: 1st offense: 4:00 minutes; 2nd offense: 8:00 minutes, 3rd offense: Disqualified

Ultra: 1st offense: 6:00 minutes; 2nd offense: 12:00 minutes, 3rd offense: Disqualified

For a complete list of rules, please refer to the most up to date USA Triathlon Competitive Rules at: http://triathlon.teamusa.org/content/index/1684

Safe Cycling in the Rain

The majority of us don’t plan to intentionally ride our bikes in the rain. But, there are times when we might get caught on our bikes in the rain or we may try to get in a workout when storm clouds are in the distance. It’s important to know some techniques and safety tips before you head out on your bike. Remember: Safety is your FIRST priority!

• You are going to take longer to stop when you brake. Squeeze your brakes gently before stopping or slowing.
• Everything becomes slippery, including your handlebars and seat.
• Resist the urge to “get home faster” because of the rain. You need to intentionally go slower to be safer.
• If you are wearing sunglasses or not, you’re visibility will be impaired. If you are able to wear clear or yellow lenses, this will improve visibility.
• Decrease your tire pressure to help provide traction.
• Take turns slowly and deliberately, shifting your body weight to the bottom of the outside pedal.
• Turn on any lights you have on your bike and/or helmet.
• Wear reflective clothing, when possible.
• Wear water-resistant gear, when possible.

Do you have any cycling tips for riding in the rain? Share them with us!

Beating the winter training blues

It can be tough in the winter to get up off the sofa and get your workouts on! Those winter training blues start to set in and it can sometimes be more than we can handle. But, the reality is, our racing season is now about 12 weeks away and we've got to get serious about our training. So, what can we do about it.

First, grab a friend to train with you. They say misery loves company and sometimes it just takes the two of you to push each other to get in your workout.

Second, try an indoor trainer class. Whether it's a computrainer, kickr, or your own indoor trainer, you just need to pull it out and get busy. Put on your favorite movie while your riding so you don't get too bored. Make sure you put in the effort, though. Don't get lazy and just spin in Zone 2 when your training plan calls for speed work!

Third, start making sure you log your workouts. When we don't log our workouts somewhere (in Training Peaks, in a spreadsheet, in a journal, etc) we might go a few days without our workouts. Those few days turn into a few weeks and then you've realized you're back to where you started...on the sofa with the training blues!

Lastly, if all else fails...go sledding. At least you'll get in a good cardio cross-training workout!

Youth Triathlon Training: Endurance vs Speed

I routinely have parents ask me how they should be training their child for the sport of triathlon. But, the answer to that question isn't always easy. Not only is it a vague question but sometimes parents don’t want to hear my answer!

Today I spoke with a dad who was interested in his son being on Tri Team Xcel. After talking to the dad for a bit about his son’s future, I realized both he and his son have a dream for his son to be in the Olympics. Knowing this information, I’m able to then prescribe the best route possible for this athlete’s future success. As coaches and parents, these youth rely on us to make informed decisions that will help guide them through the sport, being careful that we aren't seeking our own ambitions but that of our children as well.

When it comes to training, I've seen the gamut: some youth race triathlon with little (or no) training while others are being “coached” by a parent with no triathlon experience or possibly by one that is a triathlete themselves. In the DC metro area there are few youth being coached by someone with a knowledge base of youth triathlon training. No matter how our youth triathlete is being coached, it is very important that we not consider youth triathletes to be “little adults” when it comes to training. Youth, particularly those 13 years and younger, aren't the same from a physiological standpoint as adults.

Over the past few years there have been a growing number of youth participating in long-distance endurance events. Some argue this is good for them while others say it isn't. So, what is the right answer? The answer is: “it depends.” If the main goal is to be competitive in local or national youth triathlon events, then long distance workouts are not the answer.

USA Triathlon recommends the following distance for youth races:

• 7-10 years old – 50-100m Swim / 2-3km bike / 100m-1km run
• 11-12 years old – 200m Swim / 5-7km bike / 2km run
• 12-15 years old – Super Sprint ≤ 500m Swim / 10km bike / 3km run
• 15-18 years old – Sprint Distance ≤ 750m Swim / 20km bike / 5km run

Given this information, an 18-year old will run, for instance, no further than 5k (3.1 miles) in their race. A coach writing a training plan for this 18 year old would most likely never have this athlete run a half marathon as part of their training. When you get to the younger ages, age 10 for instance, they only run 1 km (just over a half a mile at 0.62 miles). Should a 10 year old then go out for a 5k training run? It’s a question we really need to consider.

Youth are naturally aerobic and better at burning fat than adults. Because of the short distances of their races, we want them to be able to race fast. As most adult triathletes will tell you, you want to “train the way you race.” That means the best way for youth to train is with short, fast workouts that improve their speed and recovery. When they are young, that is the time to focus on good technique and speed. Otherwise, it can become difficult to develop that in later years.

If we train youth by making them have long endurance sessions then we are training them to go slow. And, I don’t know too many people that want to go slow! Additionally, youth can experience injury and burnout if they are always trying to reach the next big endurance goal. I hear parents say “My child can run a 5k so I want them to now train for a 10k.” That is “little adult” thinking and not really what is best for youth. There will be plenty of time in the future for them to develop endurance!

Youth need to have consistency, variability and a training plan that adds rest and recovery to their schedule. Triathlon training for youth doesn't have to be complicated but there should be a well-thought plan with goals specific to their future to help them be the best they can be and train for a lifetime!

Race-day checklist

There are a ton of lists on the Internet that provide you with a race day checklist of items you should bring to a triathlon. Some of these lists are made for the elite (to include a written “victory speech”) and others are made for beginners so they don’t seem extremely overwhelmed by bringing a piece of luggage that could never fit in the overhead carry-on bin of an airplane. This checklist, however, is written for youth participating in youth triathlon races. For youth participating in adult races, the checklist will be different and will more closely resemble what an adult might bring.

As JRU Coaching discusses in our Race4Success program, there are certain items a youth NEEDS for a race and other items they may WANT. 

What are your favorite items to bring to a race that aren't mandatory but are something you couldn't do without on race day?