Base training in the winter is to build a strong aerobic foundation that supports higher-intensity training in the spring and summer. You’ve hopefully already been building your low-intensity volume, working on form/technique, strength training, and mobility. As the winter months are coming to a close, your race schedule is starting to come together, and you’re ready to start incorporating higher intensity, here is a great workout to include in your training.
Brick workouts are designed to mimic running off the bike in a triathlon. These two should be done back to back. You can even practice your T2 transition from bike to run.
Brick: Strength-Endurance Bike + Tempo Run
Bike: 1:10-2 hours
15-20 min warm up easy spinning into endurance pace
3 x 5-12 min at Sweet Spot (88-94% of FTP) on 5 min recovery
10-20 min at Tempo, low zone 3 effort (76-81% of FTP)
15-29 min cool down
Run: 25-45 minutes
10-15 min warm up
5-20 min build to zone 3 (aim for 60% of this interval to be zone3)
10 min cool down
This type of early season workout helps introduce the body to higher intensity efforts, re-familiarizes your muscles to running off the bike through neuromuscular adaptation, and builds confidence in your ability moving into the race season. Always make sure to adapt the time and intensity to what your body needs. Too much intensity early on can lead to overtraining and injury. Not enough intensity can make racing tougher since your body won’t be adequately prepared for your efforts on race day.
It’s not always easy to move into race fitness, but with simple workouts like these, you can get a headstart on being ready for the start line!
Coach Darbie Allen is a USAT Level 1 Triathlon Coach
Her approach to coaching is holistic, integrating training efficiency, injury prevention, mental resilience, and proper nutrition to ensure sustainable success. I tailor each plan to the athlete’s unique needs, incorporating strength training, form analysis, and race preparation to address every aspect of performance. Whether you're overcoming injuries, breaking through plateaus, or aiming for a personal milestone, I’m here to guide and support you every step of the way. Together, we’ll focus on building confidence, celebrating progress, and achieving results that reflect your hard work and commitment.
