Integrating a Brick into Your Triathlon Training

Make sure a brick is in your triathlon training plans

Integrating a brick workout into your training prepares you for racing by combining two aspects of triathlon into a single, continuous workout. The two most common examples are a swim to bike and a bike to run.

The term brick has a few meanings.

1) It is foundational to triathlon training just like a brick is foundational to a structure.

2) Another is that after a bike/run workout your legs feel as heavy as bricks.

jacks generic triathlon brick workout Setting Up for a Brick Workout

There are several ways to integrate a brick workout into your plan, however, set up is always key. The reason for this is to minimize transition time between disciplines in the same manner as a race. At T3Multisports, we utilize a transition bike rack that allows athletes to set their transition area up in the same fashion as they would on race day.

We build a transition rack similar to what you see at races. We place this near our open water swim practice area or in a side parking lot near a pool. The athletes swim the prescribed distance in their race suit. They then run to the transition area (complete with bike mount line) and transition onto the bike.

The duration and intensity of both the swim and bike will depend on where you are in your training or what you are targeting as an area of improvement. If you don’t have the luxury of a rack, setting your bike up poolside (check with the lifeguards first) or securing it a public bike rack might be an option. Brick training along with the transition practice will help you transition to the next level!

By: Andrew Sidwell

Andrew Sidwell is the Adult and High-Performance Coach at T3Multisports. T3Multisport is Round Rock’s premier year-round, group triathlon training program for adults. It doesn’t matter if you are new to the sport or an experienced veteran; we will help you achieve your goals and Transition You to the Next Level.

If you would like to be a guest blogger please contact us at [email protected]

Importance of Saddle Height

Six 600 meter Swim Workouts

jacks generic tri - swim workouts - sprint triathlon austin texasIn honor of the new swim distance at JGT here are some fun 600 meter swim workouts to try on your next training day.

Still working up to 600 meters? Cut the work out in half for a fun but challenging 300m swim workout.

Looking for a long workout? Mix and combine or do them all at once!

Swim Workout #1

2 x 50 meter slow warm up

2 x 50 meter with fins. No rest

2 x 50 pull buoy. 45 second rest

8 x 25 increasing pace every 25. No rest

2 x 50 cool down

Swim Workout #2

1 x 50 meter slow warm up

1 x 50 kick board

3 x 50 pull buoy. 30 second rest

1 x 50 kick board

3 x 50 pull buoy. 30 second rest

2 x 50 free style

1 x 50 backstroke cool down

Swim Workout #3

2 x 50 slow warm up

2 x 50 breath right side only

2 x 50 breath left side only

4 x 50 increasing pace every 25. 15 second rest

2 x 50 cool down

Swim Workout #4

1 x 50 easy. 15 second rest

1 x 50 hard. 15 second rest

1 x 50 easy. 15 second rest

1 x 50 hard. 15 second rest

4 x 50 race pace with no rest

1 x 50 as fast as you can

3 x 50  slow down with 1 min 30 sec rest


Swim Workout #5

2 x 50 slow lap with 1 minute rest

3 x 50 with kickboard and fins

1 x 50 freestyle easy

1 x 50 freestyle hard

3 x 50 with kickboard and fins

2 x 50 slow lap with 1 minute rest

Swim Workout #6

2 x 50 slow lap with 1 minute rest

4 x 50 freestyle with 30 second rest

4x 50 pull buoy with 45 second rest

2 x 50 slow swim laps

JGT’s New Distance, Date & Venue

We are excited to announce that Jack’s Generic Triathlon will return on August 26, 2018. This last Sunday in August is hopeful to bring some nice weather as we head into fall.
After starting at Texas Ski Ranch, followed by a few years at Lake Pflugerville, Jack’s Generic will move to Walter E. Long Park in Austin, Texas. This will the first time Jack’s Generic Tri will be at this venue.

With the new venue, JGT, as it is loving called by its fans, will condense to one distance. The new distance will be a 600 meter Swim, 11.2-mile Bike, and 5K Run. This sprint distance will be a fun experience for both beginner and experienced athletes.  The event will also have a relay option, 2 or 3 person relay teams split the 3 disciplines. The event will also feature an Aquabike event with a 600 meter Swim and 11.2-mile Bike.

“We are really excited about the new venue and distance. Jack’s Generic Triathlon is our longest running triathlon, as we think that the triathlon community will enjoy the race even more in 2018” Stacy Keese, owner of High Five Events.

Jack’s Generic Triathlon was founded by Jack Murray & Stacy Keese in 2003, at a time when they thought many triathlons had forgotten about the participants. Events had become so focused on getting big sponsors, accommodating pro athletes, and trying to look good that they sometimes neglected the actual product – the race. Athletes ended up paying more, but their racing experience was actually less. Jack had the idea to put on a race with very little pomp & circumstance, yet at the core be a great race. It would be well organized, safe, good value, and of course, fun. It reminded him of the generic aisle at the supermarket: It’s the same quality products, sometimes even better, but you don’t have to pay for the fancy packaging. And hence, the name Jack’s Generic Triathlon was born.

Today, the event has a lot more fancy packaging, but at its core, it is still all about the participants. Each edition is designed, planned, and priced with you, at the forefront of the experience.

Registration for 2018 Jack’s Generic Triathlon is now open!



6 Steps from Sprint to Olympic

You’ve done it! You have completed a triathlon. It was an amazing and unique experience that has you thinking: Now what?

You can always do more sprint triathlons and work on increasing your speed or you can work on your endurance and increase your distance. For those looking to go long, we have 6 steps that will bridge the distance gap and get your from sprint to olympic distance.

  1. Recovery

When upping the distance, many triathletes increase the number of workouts they do per week. They will add in 1 to 2 extra workouts per discipline. While this is great if your schedule and body allow, many will find that they are scrambling to squeeze something into every break they have and forget about recovery. Recovery does not necessarily mean doing nothing, but it does mean having days where you operate at 30% – 50% volume and intensity. Set your recovery week to be every 3 – 4 weeks. A good option for recovery days are activities like yoga, aqua jogging, or thai chi.

2. Speed

It is not all about adding on the miles. Intervals and speed workouts can be an endurance athlete’s best friend. Start with 10-20 second intervals and work your way up to 4-minute high-intensity intervals. Aim for no more than 4-speed workouts per week and make sure to distribute them among the sports. Keep the intenstity high without over heating by checking out these shaded running routes.

3. More Swimming

The swim can be a point of worry for many triathletes and more than doubling your swim distance when you more up in distance can be daunting. Make sure that you put in a swim workout at least 2-3 times a week. If you can, make sure to get an open water swim work out at least every other week. Finding a 50-meter pool to swim is a good substitute if you do not have access to open water. Try these workouts


Doing brick workouts help simulate the conditions on race day. Bricks can be swim/bike or bike/run. For the most efficient brick training, it is best to put as little time between transitioning from the two activities. When going from the bike to the run, it is best to do at least the first part of the run at your race pace goal. Bricks are great way to also mix up your normal workout routine, it is best to get in at least 2 sets of each brick type before race day.

5. Fuel Properly

It is important to fuel properly “on and off the bike.” With the longer distances, you will need to take in more nutrition while on the race course. It is important to hone in on what works for you on training days. Don’t go crazy and try different gels all in one long bike or run because if you react badly to one, you won’t know which one. Plan your pace to know approximately how long you will be out and predict your calorie consumptions. Taking in too much can be just as bad as taking in too little. Keep your meals outside of training balanced. Try and use other reward systems besides “junk foods,” such as massage or new training gear, for those long training days or days when you are just tired of training. By eating whole foods and a balanced diet you will be helping your body recover faster.

6. Motivation

Find what your motivation is during training. Some like to set smaller goals that they can accomplish along the way, while others set one large one that they work towards. Is your motivation to have fun with friends? Is it improving your bike pace by 2 mph? Set a finish time goal? Set your “carrot” and then get to it. And have a little fun along the way!


We have created to the Texas Tri Series that has events starting in May and Ending in September. These events are spaced so that you can start with a sprint tri, move to Olympic and end the season with a half distance in September at The Kerrville Triathlon Festival. Learn more about the series at

Looking for more training plans? Check out some of these online resources: