Bike-Run Brick Session

This 60-minute brick session teaches your body to run effectively on fatigued legs. The bike-to-run transition challenges your neuromuscular system in ways that single-discipline training cannot replicate. Expect your legs to feel heavy initially—this is exactly what we’re training you to manage.

Session Overview

Total Duration: 60 minutes
Bike: 40 minutes at tempo effort
Transition: Quick change (under 60 seconds)
Run: 20 minutes off the bike
Intensity: Bike at zone 3 tempo, run at steady-to-moderate effort

Equipment Setup

Prepare your transition area before starting. Lay out your running shoes with laces loosened, have your race belt and nutrition ready, and ensure you have water accessible. Simulate race conditions—this practice matters as much as the physical training.

Bike Portion: 40 Minutes Tempo

Warm-Up (10 minutes):

• Easy spinning to elevate heart rate gradually
• Keep cadence around 85-95 rpm
• Stay in zone 2 (conversational effort)
• Final 2 minutes, include 3 x 15-second accelerations to prepare for tempo effort

Main Set (25 minutes):

• Tempo effort at zone 3 (comfortably hard)
• You should be able to speak in short sentences but not hold a conversation
• Maintain steady power/effort—don’t surge or fade
• Focus on smooth pedalling and consistent cadence
• If you have a power meter, aim for 85-90% of FTP

Pre-Transition (5 minutes):

• Maintain tempo effort but shift to slightly easier gear
• Increase cadence to 95-100 rpm
• This higher cadence helps pre-activate your running muscles
• Final minute, ease off slightly to prepare for dismount

Transition: Under 60 Seconds

• Rack your bike (or simply set it down safely)
• Remove cycling shoes, slip into running shoes
• Put on race belt if practicing with one
• Grab water/nutrition if needed
• Move quickly but don’t panic—smooth is fast

Run Portion: 20 Minutes Off the Bike

First 5 Minutes—Finding Your Rhythm:

• Your legs will feel heavy and awkward—this is normal
• Start with high cadence, short strides
• Don’t fight the sensation; let your body adapt
• Keep effort controlled even if pace is slower than usual
• Focus on quick leg turnover, not stride length

Middle 10 Minutes—Building to Race Pace:

• As the jelly-leg sensation subsides, gradually increase effort
• Build towards your target race pace
• Maintain form: upright posture, relaxed shoulders, arms at 90 degrees
• Breathing should be rhythmic and controlled
• If using a heart rate monitor, settle into zone 3-4

Final 5 Minutes—Race Simulation:

• Hold steady race pace effort
• Practice your race-day mental mantras
• Stay focused on form even as fatigue builds
• Finish strong but controlled—don’t sprint

Coaching Notes

Managing Jelly Legs: The heavy-leg sensation you experience coming off the bike is your body switching from cycling’s non-weight-bearing movement to running’s impact loading. With regular brick training, this adaptation happens faster and feels less severe.

Pacing Strategy: Most athletes start the run too hard, frustrated by the slow, awkward feeling. Resist this urge. A controlled first kilometre sets you up for a stronger overall run.

Nutrition Practice: Use brick sessions to test your race nutrition. Can you tolerate that energy gel before the run? Does your stomach handle the hydration strategy you’re planning? Sort out nutrition issues in training, not on race day.

Progression: Once this session feels manageable, you can increase either the bike duration, run duration, or intensity—but never all three simultaneously. A natural progression would be 50 minutes bike/25 minutes run, maintaining the same intensity levels.

Recovery

Brick sessions create more fatigue than the same bike and run durations done separately. Plan easy recovery the following day—gentle swimming or complete rest. Fuel properly within 30 minutes of finishing, prioritising protein and carbohydrates to support adaptation.