Bike-to-run workouts, or brick workouts, can help you rebuild fitness after a long injury and train your mind to bear the change from cycling to running. Bricks can even speed up your transition time.
To get the most from your bricks--and to be certain they are building blocks for future success--make sure each one has a purpose. Here are some ways to put intention into your bricks.
Neuromuscular training means you're training your body and mind to tolerate the unusual change in motion from cycling to running. By practicing the adjustment from circular cycling to forward and backward strides of running, your body is trained to recognize the change as normal. This training includes muscle pattern programming and learning to be efficient in that motion. Muscles, tendons, ligaments and the mind are all trained to be more comfortable going directly from cycling to running.
As with single-sport training, it is best to begin with aerobic brick workouts. Once you've gained endurance, you can add speed later.
Brick workouts are a great way to reduce transition time on race day. One helpful technique is to set up a transition area in a parking lot and video your transition from cycling to running. After recording and timing the transition, look for ways to reduce the time.
It may be tough to recognize where you can save time. To get some tips, try looking at videos from pro races.