Research & Evidence

Overview

"Brick" workouts combine two disciplines back-to-back, specifically simulating the bike-to-run transition that defines triathlon racing. The run-off-bike sensation is unlike any other running experience, and training this skill is essential for triathlon success. This document covers the science of brick training and how to implement it effectively.

Why Bricks Matter

The Bike-to-Run Phenomenon

Running after cycling feels different because:

The "Jelly Legs" Sensation

First-time brick runners describe legs feeling:

• •Heavy and uncoordinated
• •"Like running through sand"
• •Disconnected from brain
• •Elevated heart rate at normal pace

Good news: This sensation is trainable. With practice, the transition becomes much smoother.

The Science of Run-Off-Bike

Physiological Changes

Neural Adaptation

The brain must:

1. 1.Stop the cycling motor pattern
2. 2.Initiate the running motor pattern
3. 3.Coordinate different muscle groups
4. 4.Manage proprioception in new position

Training creates neural efficiency for this transition.

Metabolic Adaptation

Brick training teaches the body to:

• •Clear lactate while running
• •Utilize fat efficiently in depleted state
• •Manage blood glucose during transition
• •Redistribute blood flow quickly

Brick Training Protocols

Standard Bike-Run Brick

Protocol:

1. 1.Complete bike workout
2. 2.Transition as in race (practice!)
3. 3.Run immediately
4. 4.Vary run duration based on goal

Frequency: 1-2x per week during build phase

Brick Variations

Brick by Race Distance

Sprint Triathlon

Typical brick:

• •Bike: 30-45 min with hard efforts
• •Run: 15-20 min, include race pace

Frequency: Weekly

Olympic Triathlon

Typical brick:

• •Bike: 60-90 min with race simulation
• •Run: 20-30 min, include tempo work

Frequency: Weekly

Half Ironman

Typical brick:

• •Bike: 2.5-3.5 hours at race effort
• •Run: 30-60 min, steady pace

Frequency: Every 1-2 weeks

Full Ironman

Typical brick:

• •Bike: 4-5 hours at race effort
• •Run: 45-75 min, conversational pace

Frequency: Monthly during build

Transition Practice

T2 Efficiency

The bike-to-run transition (T2) is where brick training pays off:

Transition Drills

Quick change practice:

1. 1.Ride 10-15 min moderate
2. 2.Dismount and transition as fast as possible
3. 3.Run 400m
4. 4.Repeat 3-5 times

Mental Transition

The hardest part is often mental:

• •Accept the strange sensation
• •Don't panic at elevated HR
• •Trust the adaptation
• •Focus on form, not speed initially
• •Know it gets better

Pacing Strategies

The First Mile

The first mile of the run is critical:

Recommendation: Start 5-10% slower than target pace, settle in, then build.

Heart Rate After Transition

Pacing by Race Distance

Training Adaptations

What Improves with Brick Training

Minimum Effective Dose

For most triathletes:

• •1 brick per week during build phase
• •Occasional bricks during base
• •Practice T2 regularly

Recovery from Bricks

Fatigue Considerations

Bricks create significant fatigue:

• •Combine bike and run impact
• •Extend workout duration
• •Increase metabolic stress

Scheduling: Follow brick with rest day or easy swim

Nutrition After Bricks

Post-brick nutrition is critical:

• •Immediate: Carbs + protein
• •Rehydrate aggressively
• •May need more recovery food than separate workouts

Common Brick Mistakes

Key Takeaways

• •Brick training is essential for triathlon performance
• •"Jelly legs" is trainable—it gets better with practice
• •Start the run conservatively—negative split is best
• •Include bricks weekly during build phase
• •Practice transition (T2) as part of brick workouts
• •Vary brick types: long, short, quality
• •Recovery after bricks is important
• •Mental adaptation is as important as physical

References

• •Millet GP, Vleck VE (2000). Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon. Sports Med.
• •Hue O, Le Gallais D, Chollet D, Prefaut C (2000). Ventilatory threshold and maximal oxygen uptake in present triathletes. Can J Appl Physiol.
• •Hausswirth C, Brisswalter J (2008). Strategies for improving performance in long duration events: Olympic distance triathlon. Sports Med.

Overview

Triathlon demands mental versatility—managing three disciplines, two transitions, and hours of racing. Research shows mental toughness increases with triathlon experience, and psychological skills training improves performance across all three sports.

Psychological Demands of Triathlon

Multi-Sport Complexity

Unlike single-sport endurance:

• •Cognitive switching between disciplines
• •Different mental strategies per sport
• •Transition decision-making
• •Equipment and logistics management

Duration and Fatigue

Depending on distance:

• •Sprint: 60-90 minutes of high intensity
• •Olympic: 2-3 hours of sustained effort
• •Half-Ironman: 4-7 hours
• •Ironman: 8-17 hours

Mental fatigue compounds with physical fatigue.

Open Water Anxiety

The swim start is notoriously stressful:

• •Mass starts with physical contact
• •Limited visibility
• •Navigation uncertainty
• •Anxiety can spike here

Pacing Across Disciplines

Pacing decisions cascade:

• •Too hard on swim → compromised bike
• •Too hard on bike → compromised run
• •Run is where races are often lost

Core Mental Skills for Triathlon

1. Discipline-Specific Mental Strategies

Swim:

• •Calm focus at start
• •Rhythm finding after chaos
• •Sighting without panic
• •Trust in training

Bike:

• •Patient pacing early
• •Sustained focus for hours
• •Nutrition and hydration discipline
• •Saving legs for run

Run:

• •Brick legs acceptance
• •Running through initial discomfort
• •Dig deep capacity
• •Finish line visualization

2. Transition Psychology

Transitions are the "fourth discipline":

T1 (Swim to Bike):

• •Stay calm despite urgency
• •Follow rehearsed routine
• •Don't rush (more haste, less speed)
• •Mental reset for bike

T2 (Bike to Run):

• •Accept heavy legs
• •Trust they'll loosen
• •Patience with pace
• •Focus on first mile only

Mental Transition:

• •Each discipline is a fresh start
• •Leave previous discipline behind
• •New focus, new cues

3. Self-Talk by Discipline

Swim Self-Talk:

• •"Long and smooth"
• •"Find your rhythm"
• •"Sight, stroke, sight"

Bike Self-Talk:

• •"Spin easy"
• •"Steady power"
• •"Save the run"
• •"Eat, drink, ride"

Run Self-Talk:

• •"Legs will come around"
• •"One mile at a time"
• •"Strong to the finish"
• •"You trained for this"

4. Managing Open Water Anxiety

The swim is where many struggle mentally:

Pre-Swim:

• •Visualization of calm, confident swim
• •Breathing exercises
• •Familiar warm-up routine
• •Acceptance of mass start chaos

Race Start:

• •Start position based on ability (not ego)
• •Deep breaths before horn
• •Focus on own stroke, not others
• •If panicked: pause, breathe, continue

Open Water Tips:

• •Practice open water before race
• •Know sighting landmarks
• •Accept imperfect conditions
• •Focus on controllables

5. Pacing Psychology

The Long Game:

• •Start conservative (especially Ironman)
• •The race doesn't really start until the run
• •Patient execution beats early heroics

Mental Pacing Cues:

• •"Bank time on the run, not the bike"
• •"Run the first half with your head, the second with your heart"
• •"Patience now, speed later"

6. Nutrition as Mental Discipline

Eating and drinking during racing requires mental effort:

• •Set reminders (every 15-20 min)
• •Execute plan regardless of gut feeling (early)
• •Troubleshoot if GI issues arise
• •Flexibility within structure

Race Day Psychology

Pre-Race Preparation

Night Before:

• •Visualize entire race including challenges
• •Prepare all equipment
• •Review nutrition plan
• •Confidence-building self-talk

Morning:

• •Familiar routine (practiced in training)
• •Nutrition timing (no experiments)
• •Arrive early, reduce stress
• •Warm-up protocol

Pre-Swim:

• •Body warm-up
• •Mental warm-up (visualization)
• •Arousal calibration
• •Focus on first 400m only

Race Execution

Swim:

• •Survive the start, find rhythm
• •Settle into sustainable pace
• •Sight regularly
• •Stay calm

T1:

• •Deliberate, not frantic
• •Follow routine
• •Mental reset

Bike:

• •Patient early pacing
• •Nutrition discipline
• •Steady power
• •Prepare mentally for run

T2:

• •Accept transition discomfort
• •Simple routine
• •Fresh start mindset

Run:

• •First mile patience
• •Gradual warming up
• •Final push when appropriate
• •Strong finish

Post-Race

• •Immediate: Basic needs (fluids, food, rest)
• •Short-term: Celebrate completion
• •Later: Constructive reflection

Training Psychology

Brick Workouts

Bike-run combinations train:

• •Physical transition
• •Mental transition
• •Heavy leg acceptance
• •Pacing discipline

Mental Practice:

• •Practice self-talk during transition
• •Run through initial discomfort
• •Build confidence for race day

Race Simulation

In training:

• •Practice transitions
• •Wear race kit
• •Follow race nutrition
• •Simulate race conditions

Discipline Balance

Mentally manage three sports:

• •Avoid neglecting weakest discipline
• •Maintain confidence in all three
• •Practice discipline-specific mental skills

Beginner vs. Experienced Psychology

Beginner Anxiety

New triathletes often worry about:

• •Open water swimming
• •Transitions
• •"Am I ready?"
• •Equipment and logistics

Solutions:

• •Practice all race elements
• •Watch race videos
• •Visualization of successful completion
• •Focus on finishing, not time

Experienced Focus

Veteran triathletes focus on:

• •Performance optimization
• •Pacing refinement
• •Managing expectations
• •Process over outcome

Long-Course Specific Psychology

For Half and Full Ironman:

The Long Bike

4-6+ hours requires:

• •Attention management (can't focus constantly)
• •Entertainment strategies
• •Nutrition discipline
• •Saving legs

The Marathon (off the bike)

Running 26.2 miles after biking 112:

• •Accept it won't feel like fresh marathon
• •Walk through aid stations is OK
• •Segment into manageable pieces
• •Dark place is likely—have strategies ready

"The Wall" in Long-Course

Around mile 18-20 of the run:

• •Expect it, don't fear it
• •Postponement strategy
• •Mantras
• •Aid station to aid station

Mental Recovery

Post-Race Recovery

Long-course racing requires mental recovery:

• •Allow emotional processing
• •Don't analyze immediately
• •Celebrate the achievement
• •Time off from training

Training Cycles

Mental periodization alongside physical:

• •Build: Develop mental skills
• •Peak: Apply under race conditions
• •Recovery: Mental restoration

References

1. 1.McCormick, A., & Hatzigeorgiadis, A. (2019). Self-talk and endurance performance. In C. Meijen (Ed.), Endurance Performance in Sport.
2. 2.Brick, N., et al. (2016). Attentional strategies used by trained runners during a 10 km running time trial. Journal of Sports Sciences.
3. 3.Nicholls, A.R., et al. (2005). Stress and coping in marathon runners. International Journal of Sport Psychology.
4. 4.Stanley, D.M., et al. (2012). The effects of motivational self-talk on endurance performance. Journal of Applied Sport Psychology.

Overview

Triathlon periodization is uniquely complex: three disciplines must be developed simultaneously while managing cumulative fatigue and preparing for races of varying distances. This document covers how to structure training across swim, bike, and run to peak performance at target events.

The Periodization Challenge

Why Triathlon Is Different

The Time-Limited Reality

Most triathletes are amateur with limited training time:

Annual Periodization Framework

Phase Overview

Phase Characteristics by Discipline

Base Phase

Volume: 60-80% of peak weekly volume Intensity: <10% above Z2

Build Phase

Volume: 80-100% of peak weekly volume Intensity: 15-25% at Z4+

Peak Phase

Volume: 50-70% of peak (tapering) Intensity: Maintained but reduced total work

Race Distance Periodization

Sprint Distance (750m/20km/5km)

Key workouts:

• •Swim: Race-pace 750m repeats
• •Bike: FTP intervals, short race simulation
• •Run: Tempo and race-pace 5k work

Olympic Distance (1.5km/40km/10km)

Key workouts:

• •Swim: CSS and race-pace sets
• •Bike: FTP work, 40k TT simulation
• •Run: Tempo runs, bricks

Half Ironman (1.9km/90km/21km)

Key workouts:

• •Swim: Long steady swims, open water practice
• •Bike: 3-4 hour rides, race-pace efforts
• •Run: Long runs to 16-18km, brick runs

Full Ironman (3.8km/180km/42km)

Key workouts:

• •Swim: 3000-4000m continuous, open water
• •Bike: 5-6 hour long rides
• •Run: Long runs to 20-25km, back-to-back long sessions

Weekly Microcycle Structure

Typical Week (12-hour athlete)

Key Principles

1. 1.Quality before quantity: Key sessions matter most
2. 2.Recovery respects fatigue: Plan easy days after hard days
3. 3.Bricks are essential: Run-off-bike sessions weekly
4. 4.Swim often: Technique requires frequency
5. 5.Long weekend: Big sessions on days with most time

Managing Cumulative Fatigue

The Three-Sport Fatigue Stack

Each discipline adds fatigue:

• •Swim: Upper body, shoulders
• •Bike: Legs (low impact)
• •Run: Legs, connective tissue (high impact)

Fatigue Monitoring

Recovery Week Structure

Every 3-4 weeks, reduce load:

• •Volume: 50-60% of peak
• •Intensity: Easy only
• •Allow adaptation to occur

Strength Training in Triathlon Periodization

When to Include Strength

Strength Priorities

1. 1.Core stability (all three sports)
2. 2.Single-leg strength (run and bike)
3. 3.Shoulder health (swim)
4. 4.Hip stability (run injury prevention)

Common Periodization Mistakes

Key Takeaways

• •Triathlon requires periodization across three disciplines
• •Base building is critical—aerobic foundation supports everything
• •Race distance determines phase lengths and focus
• •Weekly structure balances all three sports
• •Cumulative fatigue must be managed with recovery weeks
• •Brick sessions are essential for run performance
• •Taper properly for goal races
• •Strength training fits in base and build phases

References

• •Friel J (2016). The Triathlete's Training Bible.
• •Fitzgerald M (2006). Triathlon Science.
• •Bompa T, Buzzichelli C (2018). Periodization: Theory and Methodology of Training.

Overview

Triathlon presents a unique injury landscape. Training three sports creates cumulative stress on multiple body systems, while the specific demands of swimming, cycling, and running each carry distinct injury risks. Understanding these patterns and implementing prevention strategies is essential for long-term athletic health.

Injury Epidemiology in Triathlon

Overall Injury Rates

Research suggests:

• •50-75% of triathletes experience at least one overuse injury annually
• •Running accounts for 50-70% of triathlon injuries
• •Cycling accounts for 15-25%
• •Swimming accounts for 10-20%
• •The remaining injuries relate to multi-sport interactions

Risk Factors

Training-Related:

• •Rapid volume increases (>10% weekly)
• •Excessive high-intensity work
• •Insufficient recovery
• •Poor periodization
• •Inadequate strength training

Individual Factors:

• •Previous injury history (strongest predictor)
• •Biomechanical imbalances
• •Inadequate mobility
• •Older age (reduced tissue resilience)
• •Higher body weight

Equipment-Related:

• •Poor bike fit
• •Inappropriate footwear
• •Worn equipment
• •Sudden equipment changes

Sport-Specific Injury Patterns

Swimming Injuries

Swimmer's Shoulder (Rotator Cuff Impingement)

• •Prevalence: 40-60% of swimmers
• •Mechanism: Repetitive overhead motion, poor stroke mechanics
• •Risk Factors: High volume, poor technique, inadequate recovery
• •Prevention:
• •Prioritize stroke technique over volume
• •Include shoulder stability exercises (Y-T-W, external rotation)
• •Limit paddles use if symptomatic
• •Maintain thoracic spine mobility

Neck Strain

• •Mechanism: Head position during freestyle, sighting in open water
• •Prevention:
• •Practice bilateral breathing
• •Efficient sighting technique
• •Neck mobility exercises
• •Proper wetsuit fit (not too tight at neck)

Cycling Injuries

Knee Pain (Patellofemoral Syndrome)

• •Prevalence: 25-40% of cyclists
• •Mechanism: Improper saddle height, cleat position, or cadence
• •Risk Factors: Saddle too low, cleats rotated incorrectly, low cadence
• •Prevention:
• •Professional bike fit
• •Higher cadence (85-95 rpm)
• •Gradual volume increases
• •Quad and hip strength work

Lower Back Pain

• •Prevalence: 30-50% of triathletes
• •Mechanism: Prolonged flexed position, weak core
• •Risk Factors: Aggressive aero position, poor flexibility, weak core
• •Prevention:
• •Appropriate bike position (match flexibility)
• •Core strength training
• •Hip flexor stretching
• •Standing intervals during long rides

Neck and Shoulder Pain

• •Mechanism: Head extension in aero position
• •Prevention:
• •Position adjustment
• •Upper trap and neck strengthening
• •Regular position changes during rides

Running Injuries

Plantar Fasciitis

• •Prevalence: 10-15% of runners
• •Mechanism: Repetitive strain on plantar fascia
• •Risk Factors: Rapid volume increase, tight calves, flat feet
• •Prevention:
• •Gradual volume progression
• •Calf strengthening and stretching
• •Appropriate footwear
• •Avoid running on tired legs

IT Band Syndrome

• •Prevalence: 10-15% of runners
• •Mechanism: Friction of IT band over lateral femoral condyle
• •Risk Factors: Weak glutes, excessive downhill running, high mileage
• •Prevention:
• •Hip/glute strengthening
• •Avoid excessive volume increases
• •Vary running surfaces
• •Hip mobility work

Achilles Tendinopathy

• •Prevalence: 10-15% of runners
• •Mechanism: Repetitive loading of Achilles tendon
• •Risk Factors: Rapid increases, hill work, tight calves
• •Prevention:
• •Eccentric calf exercises
• •Gradual hill introduction
• •Adequate recovery between runs
• •Heel raises for strength

Stress Fractures

• •Prevalence: 5-10% of distance runners
• •Mechanism: Repetitive bone stress exceeding remodeling capacity
• •Risk Factors: Rapid volume increase, low bone density, underfueling
• •Prevention:
• •Follow 10% rule for volume increases
• •Adequate calcium and vitamin D
• •Sufficient caloric intake
• •Impact variety (trails, grass)

Multi-Sport Interaction Injuries

Cumulative Lower Body Fatigue

The combination of cycling and running creates compounding stress:

• •Cycling pre-fatigues quadriceps
• •Running on tired legs alters biomechanics
• •Increased injury risk in brick workouts

Prevention:

• •Allow recovery between hard cycling and running
• •Strength training for hip stability
• •Address running form when fatigued
• •Limit brick intensity when returning from injury

Transition-Related Issues

T2 Run Injuries:

• •Higher injury rates in first kilometer of brick runs
• •Altered biomechanics from cycling position
• •Hip flexor tightness affecting stride

Prevention:

• •Hip flexor stretching pre-run
• •Walk through first 100m if needed
• •Higher cadence final 5 min of bike
• •Glute activation before running

Prevention Strategies

Strength Training

Essential Exercises for Triathletes:

Programming:

• •2-3 sessions per week in base/build
• •1-2 sessions per week in peak/race
• •Reduce/eliminate during heavy race blocks

Mobility Work

Key Areas:

• •Hip flexors (tight from cycling)
• •Thoracic spine (swimming and aero position)
• •Calves and Achilles (running)
• •Shoulders (swimming)

Timing:

• •Dynamic mobility before sessions
• •Static stretching after sessions
• •Dedicated mobility sessions 2-3x/week

Load Management

The 10% Rule:

• •Never increase weekly volume more than 10%
• •Applies to each sport individually
• •Cumulative load matters

Recovery Week Protocol:

• •Every 3-4 weeks
• •Reduce volume 40-50%
• •All easy intensity
• •Essential for injury prevention

Equipment Considerations

Bike Fit:

• •Professional fit recommended
• •Refit after significant flexibility changes
• •Adjust for injury recovery

Running Shoes:

• •Replace every 500-800 km
• •Rotate multiple pairs
• •Match shoe to foot type and gait

Wetsuit:

• •Proper fit (not too tight)
• •Practice removal to avoid shoulder strain

Early Warning Signs

Take Action If:

• •Pain persists more than 3 days
• •Pain worsens during activity
• •Pain changes your movement pattern
• •Swelling or warmth present
• •Sleep disturbed by pain

Immediate Response:

1. 1.Reduce or stop the aggravating activity
2. 2.Modify training (cross-train if possible)
3. 3.Address with mobility/strength work
4. 4.Seek professional help if persisting

Return to Training After Injury

Principles:

• •Gradual progression (slower than you think)
• •Pain-free movement before intensity
• •Maintain fitness in other sports
• •Address underlying cause
• •Build back strength before volume

Key Takeaways

1. 1.Running carries highest injury risk - Progress carefully
2. 2.Strength training is non-negotiable - It prevents injuries
3. 3.Bike fit matters enormously - Invest in professional fitting
4. 4.Listen to early warning signs - Small issues become big problems
5. 5.Recovery is injury prevention - Respect rest days
6. 6.Previous injury predicts future injury - Address root causes

References

• •Burns J, et al. (2003). Injuries in ultra-endurance triathletes. Journal of Orthopaedic & Sports Physical Therapy.
• •Gosling CM, et al. (2013). Triathlon-related overuse injuries. British Journal of Sports Medicine.
• •Vleck VE, et al. (2010). Training and injury in triathlon. Perceptual and Motor Skills.
• •Korkia PK, et al. (1994). An epidemiological investigation of training and injury patterns in British triathletes. British Journal of Sports Medicine.

Overview

Periodization - the systematic planning of athletic training - becomes uniquely complex in triathlon. Managing three sports simultaneously while optimizing adaptation and minimizing injury risk requires understanding how training stress accumulates and how the body supercompensates across multiple disciplines.

Why Periodization Matters for Multi-Sport

The Complexity Challenge

Single-sport athletes manage one primary training stimulus. Triathletes must manage three:

The Supercompensation Principle

Training creates fatigue. Rest allows recovery. With proper timing, the body supercompensates - adapting beyond the previous baseline.

For Triathletes:

• •Each sport has its own supercompensation curve
• •Curves interact and overlap
• •Timing becomes critical to optimize all three
• •Overtraining in one sport affects all three

Phase-Based Training

Base Phase: Building the Foundation

Duration: 8-12 weeks Purpose: Aerobic development, technique refinement, injury prevention

Physiological Goals:

• •Increase mitochondrial density
• •Expand capillary networks
• •Improve fat oxidation capacity
• •Establish movement patterns

Why It Matters: The aerobic system is the foundation for all triathlon performance. Skipping or shortening base building leads to:

• •Earlier plateaus
• •Higher injury risk
• •Reduced race-day resilience
• •Poorer recovery between sessions

Training Characteristics:

• •80-85% of training at low intensity (Zone 2)
• •Technique focus, especially in swimming
• •Gradual volume increases (5-10% per week)
• •Minimal high-intensity work

Build Phase: Developing Race Fitness

Duration: 6-10 weeks Purpose: Race-specific fitness, threshold development, brick mastery

Physiological Goals:

• •Raise lactate threshold
• •Improve economy at race pace
• •Develop brick tolerance
• •Test nutrition strategies

Training Characteristics:

• •Increased intensity distribution (70-75% easy, 20% moderate, 5-10% hard)
• •Race-specific intervals introduced
• •Weekly brick sessions
• •Peak volume achieved mid-phase

Coach's Note: The build phase is where specificity matters most. Training should increasingly resemble race demands while maintaining enough recovery to absorb the work.

Peak Phase: Sharpening

Duration: 2-4 weeks Purpose: Final race preparation, race simulation, confidence building

Physiological Goals:

• •Maintain fitness while reducing fatigue
• •Sharpen neuromuscular systems
• •Fine-tune pacing
• •Complete race simulation

Training Characteristics:

• •Volume begins to decrease
• •Intensity maintained but in shorter doses
• •Race simulation completed
• •Final brick workouts

Taper Phase: Achieving Freshness

Duration: 1-3 weeks (distance dependent) Purpose: Shed fatigue while preserving fitness

The Science of Tapering: Research shows:

• •Fitness is retained for 2-4 weeks with reduced training
• •Fatigue dissipates faster than fitness
• •Performance can improve 2-6% with proper taper
• •Too long a taper leads to detraining

Taper Principles:

1. 1.Reduce volume dramatically (40-60% for most distances)
2. 2.Maintain some intensity (short, sharp efforts)
3. 3.Maintain frequency (stay in touch with each sport)
4. 4.Nothing new (all familiar sessions)

Recovery Phase: Restoration

Duration: 1-4 weeks post-race Purpose: Physical and mental restoration

Often neglected, the recovery phase is when adaptation consolidates. Rushing back to training leads to:

• •Accumulated fatigue carrying into next block
• •Increased injury risk
• •Mental burnout
• •Diminished returns on subsequent training

Maintenance Phase: Off-Season Retention

Duration: 4-8 weeks Purpose: Fitness retention, weakness addressing, mental refreshment

Key Principles:

• •Reduced but consistent training
• •Emphasis on strength work
• •Address limiters without pressure
• •Variety and enjoyment prioritized

Managing Cumulative Fatigue

The Three-Sport Fatigue Model

Each sport contributes to total fatigue load:

Total Fatigue = Swim Load + Bike Load + Run Load + Life Stress

Fatigue Interactions:

• •Bike and run share leg fatigue - spacing matters
• •Swim has lowest systemic impact - most flexible
• •Hard sessions in any sport affect all three
• •Life stress counts toward total load

Recovery Week Timing

Frequency: Every 3-4 weeks during base and build

Why It Matters:

• •Allows supercompensation to occur
• •Prevents chronic fatigue accumulation
• •Reduces injury risk
• •Maintains motivation

Structure:

• •Reduce volume 40-50%
• •Keep all training easy
• •Maintain sport frequency
• •Prioritize sleep and nutrition

Practical Periodization Strategies

Priority Setting

Not all sports are equal for every athlete. Identify your limiter:

Weekly Microcycle Design

Key Principles:

1. 1.Never hard sessions in same sport back-to-back
2. 2.Hard bike should not precede hard run
3. 3.Swimming can be placed more flexibly
4. 4.Long sessions need 48-72 hours recovery
5. 5.Brick workouts count as two sessions

Example Pattern:

• •Monday: Easy (swim or rest)
• •Tuesday: Quality (bike or run)
• •Wednesday: Quality (swim) + Easy (opposite of Tuesday)
• •Thursday: Easy (run or bike)
• •Friday: Rest or easy
• •Saturday: Long (bike) + Brick run
• •Sunday: Long (run or swim)

Distance-Specific Periodization

Sprint Distance:

• •Shorter phases (8-12 week total)
• •More intensity, less endurance
• •Transition practice priority
• •1 week taper sufficient

Olympic Distance:

• •Moderate phases (12-16 weeks)
• •Balanced threshold and endurance
• •Weekly bricks essential
• •1-2 week taper

Half Distance:

• •Longer phases (16-24 weeks)
• •Endurance emphasis
• •Nutrition practice critical
• •2 week taper

Full Distance:

• •Extended phases (24-36 weeks)
• •Volume is king
• •Mental preparation essential
• •2-3 week taper

Common Periodization Mistakes

1. 1.Skipping base phase - Leads to plateaus and injury
2. 2.Too much intensity too soon - Burnout and overtraining
3. 3.Ignoring recovery weeks - Accumulated fatigue
4. 4.Racing too often - Never fully peaks
5. 5.Equal training all three sports - Ignores limiters
6. 6.Same training year-round - No adaptation stimulus

Key Takeaways

• •Periodization is essential for triathlon - training must be planned
• •Base building cannot be skipped - aerobic fitness is foundational
• •Recovery weeks are not optional - adaptation occurs during rest
• •Each phase has a purpose - respect the progression
• •Taper properly - freshness matters more than last-minute fitness
• •Listen to your body - adjust when needed

References

• •Bompa T, Buzzichelli C. (2018). Periodization: Theory and Methodology of Training.
• •Friel J. (2016). The Triathlete's Training Bible.
• •Issurin VB. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine.
• •Mujika I, Padilla S. (2003). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise.

Overview

Triathlon places unique physiological demands on athletes by requiring proficiency across three distinct movement patterns and energy system challenges. Understanding how the body adapts to swimming, cycling, and running - and how these adaptations interact - is essential for effective training.

Energy Systems in Triathlon

The Three Energy Pathways

All three triathlon disciplines rely on the same fundamental energy systems, but in different proportions:

Aerobic Dominance

Regardless of race distance, triathlon is fundamentally an aerobic sport:

• •Sprint (1 hour): 85-90% aerobic
• •Olympic (2-3 hours): 90-95% aerobic
• •Half Ironman (4-7 hours): 95%+ aerobic
• •Ironman (8-17 hours): 98%+ aerobic

This aerobic dominance has profound training implications: base building and Zone 2 work are not optional - they are the foundation of triathlon performance.

Fuel Utilization Across Disciplines

Each sport has slightly different metabolic demands:

Swimming:

• •Upper body dominant, smaller muscle mass engaged
• •Higher reliance on glycogen due to shorter duration per session
• •Breath holding creates brief anaerobic windows
• •Lower total energy expenditure per hour

Cycling:

• •Largest muscle mass engaged (quadriceps, glutes)
• •Excellent fat oxidation potential at steady efforts
• •Highest absolute power output possible
• •Non-weight bearing reduces metabolic stress

Running:

• •Full body engagement, high metabolic demand
• •Highest injury risk due to impact forces
• •Greatest carbohydrate demand per hour
• •Running economy highly trainable

Discipline-Specific Physiology

Swimming Physiology

Key Adaptations:

• •Enhanced stroke efficiency (meters per stroke)
• •Improved breath control and CO2 tolerance
• •Upper body muscular endurance
• •Streamlined body position reducing drag

Limiting Factors:

• •Technique efficiency (far more important than fitness)
• •Shoulder joint health and mobility
• •Core stability for body position
• •Anxiety management in open water

Coach's Note: For most age-group triathletes, improving swim technique yields 3-5x greater returns than improving swim fitness. A poor stroke wastes enormous energy that compounds through bike and run.

Cycling Physiology

Key Adaptations:

• •Increased FTP (Functional Threshold Power)
• •Enhanced fat oxidation at moderate intensities
• •Improved pedaling efficiency
• •Heat dissipation capacity

Limiting Factors:

• •FTP relative to body weight (W/kg)
• •Aerodynamic position sustainability
• •Nutrition and hydration execution
• •Pacing discipline

Coach's Note: The bike leg is where most races are won or lost - not by going fast, but by going appropriately. The bike determines what you have left for the run.

Running Physiology

Key Adaptations:

• •Running economy (oxygen cost at given pace)
• •Impact tolerance in muscles and connective tissue
• •Heat management during prolonged effort
• •Mental resilience for running on tired legs

Limiting Factors:

• •Cumulative leg fatigue from cycling
• •Injury susceptibility (highest among the three sports)
• •Glycogen depletion in long-course racing
• •Thermoregulation in hot conditions

Coach's Note: Running off the bike is a completely different physiological challenge than fresh running. The muscle recruitment patterns, substrate availability, and perceived effort are all altered.

The Brick Phenomenon

Why Running Off the Bike Feels Different

The bike-to-run transition creates unique physiological challenges:

1. 1.Blood Distribution: Blood pooled in legs during cycling must redistribute
2. 2.Muscle Fiber Recruitment: Different motor patterns must activate
3. 3.Metabolic Environment: Elevated lactate and metabolites from cycling
4. 4.Substrate Depletion: Glycogen stores partially depleted
5. 5.Neural Fatigue: Motor patterns must completely switch

Adaptation Timeline

Research shows these adaptations develop with consistent brick training:

Cumulative Fatigue Physiology

The Multi-Sport Fatigue Stack

Training three sports creates compounding fatigue:

Local Fatigue:

• •Swimming: Shoulders, lats, core
• •Cycling: Quadriceps, glutes, hip flexors
• •Running: Calves, hamstrings, connective tissue

Systemic Fatigue:

• •Glycogen depletion (shared across all three)
• •Hormonal stress (cortisol elevation)
• •Neural fatigue (central governor)
• •Immune suppression (when overreached)

Recovery Hierarchy

Recovery needs differ by sport:

Practical Implication: Swimming can be scheduled more flexibly. Running requires the most careful placement. Hard bike before hard run is problematic; the reverse is more manageable.

Adaptation Specificity

The Principle of Specificity

Adaptations are largely sport-specific:

• •Swimming fitness does not transfer to running
• •Cycling fitness has limited transfer to running
• •Running fitness has minimal transfer to cycling or swimming

What Does Transfer:

• •Aerobic base (mitochondrial density, capillarization)
• •Mental toughness and pain tolerance
• •Pacing intuition
• •General cardiovascular health

Implications for Training

This specificity means:

1. 1.You must train all three sports consistently
2. 2.You cannot substitute one sport for another
3. 3.Weaknesses in one sport cannot be "made up" in another
4. 4.Time-crunched athletes must prioritize key sessions in each sport

Triathlon-Specific Metabolic Considerations

Nutrition as the Fourth Discipline

For races lasting 2+ hours, nutrition becomes physiologically critical:

Carbohydrate Needs:

• •Sprint: Minimal (pre-race fueling sufficient)
• •Olympic: 30-60g/hour on bike
• •Half: 60-90g/hour
• •Full: 60-100g/hour

Fat Adaptation: While fat is an abundant fuel source, the limiting factor is the rate of fat oxidation. Even elite athletes can only oxidize ~1g/min of fat, which is insufficient for race-pace efforts.

Gut Training

The gastrointestinal system adapts to processing fuel during exercise:

• •Tolerance must be trained over 6-8 weeks
• •Start with lower amounts and build
• •Practice in training what you'll use in racing
• •Individual variation is significant

Key Takeaways

1. 1.Aerobic system is king - Build a massive aerobic base
2. 2.Technique matters enormously - Especially in swimming
3. 3.Specificity is real - Train all three sports consistently
4. 4.Brick training is essential - The run off the bike is unique
5. 5.Cumulative fatigue must be managed - Three sports compound stress
6. 6.Nutrition is trainable - Practice race nutrition in training
7. 7.Running requires the most recovery - Place hard runs carefully

References

• •Bentley DJ, et al. (2007). Specific aspects of contemporary triathlon: implications for physiological analysis and performance. Sports Medicine.
• •Millet GP, Vleck VE. (2000). Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon. Sports Medicine.
• •Hausswirth C, Brisswalter J. (2008). Strategies for improving performance in long duration events. Sports Medicine.
• •O'Toole ML, Douglas PS. (1995). Applied physiology of triathlon. Sports Medicine.

Overview

Recovery is where adaptation occurs. Training provides the stimulus; recovery allows the body to respond and improve. For triathletes managing cumulative fatigue across three sports, understanding and optimizing recovery is not optional - it is essential for performance and longevity in the sport.

The Recovery Imperative for Multi-Sport

Why Triathletes Need More Recovery

Training three sports creates compounding recovery demands:

Practical Implication: A triathlete training 10 hours per week across three sports often needs more recovery than a runner training 10 hours per week in one sport.

The Supercompensation Window

After training:

1. 1.Fatigue phase: Performance temporarily decreased
2. 2.Recovery phase: Return to baseline
3. 3.Supercompensation: Adaptation above baseline
4. 4.Detraining: If not stimulated, return to baseline

For Triathletes:

• •Each sport has its own supercompensation curve
• •Curves overlap and interact
• •Training one sport during another's recovery window is possible
• •But total stress must be managed

Sleep: The Foundation of Recovery

Sleep and Athletic Performance

Research consistently shows:

• •Sleep deprivation impairs performance by 10-30%
• •Reaction time, decision-making, and coordination decline
• •Injury risk increases with insufficient sleep
• •Hormonal recovery (growth hormone, testosterone) occurs during sleep

Sleep Recommendations for Triathletes

Sleep Optimization Strategies

Sleep Hygiene:

• •Consistent sleep/wake times
• •Dark, cool room (18-20C optimal)
• •No screens 1 hour before bed
• •Limit caffeine after 2pm
• •Avoid heavy meals close to bedtime

Training Timing:

• •High-intensity training earlier in day
• •Evening sessions can impair sleep
• •Morning training tends to improve sleep quality

Recovery Weeks:

• •Use recovery weeks to catch up on sleep
• •Sleep is often more valuable than easy training

Nutrition for Recovery

Post-Training Nutrition Window

The 30-60 minutes after training is optimal for recovery nutrition:

Carbohydrate Needs:

• •1.0-1.2g/kg for sessions >60 minutes
• •Replenishes glycogen for next session
• •Especially important with multiple sessions per day

Protein Needs:

• •20-40g post-training
• •Supports muscle protein synthesis
• •Complete protein sources preferred

Hydration:

• •Replace 150% of fluid lost
• •Include electrolytes if session >60 min or heavy sweating
• •Monitor urine color (pale yellow = hydrated)

Daily Nutrition for Recovery

Anti-Inflammatory Foods

While acute inflammation is part of adaptation, chronic inflammation impairs recovery:

Include:

• •Fatty fish (omega-3)
• •Berries and colorful fruits
• •Leafy green vegetables
• •Nuts and seeds
• •Olive oil

Limit:

• •Processed foods
• •Excessive alcohol
• •Added sugars
• •Refined carbohydrates

Active Recovery

The Science

Light activity promotes recovery by:

• •Increasing blood flow to muscles
• •Clearing metabolic byproducts
• •Maintaining movement patterns
• •Reducing muscle stiffness

Effective Active Recovery

Swimming:

• •Excellent active recovery option
• •Low impact, full body movement
• •20-30 minutes easy
• •Focus on relaxation and feel

Cycling:

• •Easy spinning (Zone 1)
• •High cadence, low resistance
• •30-45 minutes maximum
• •Recovery spin, not training

Walking:

• •Underrated recovery tool
• •20-30 minutes
• •Promotes blood flow without impact
• •Can be social and enjoyable

Yoga/Mobility:

• •Combines movement and flexibility
• •Activates parasympathetic system
• •20-30 minutes
• •Focus on breathing

When Active Recovery Helps

• •Day after hard session
• •Between hard sessions
• •During recovery weeks
• •When feeling stiff but not injured

When Complete Rest is Better

• •Extreme fatigue
• •Signs of overtraining
• •Any illness
• •Injury recovery
• •Mental burnout

Recovery Modalities

Evidence-Based Modalities

Cold Water Immersion

The Debate:

• •Reduces perceived soreness
• •May blunt training adaptations if used chronically
• •Best reserved for competition periods
• •10-15 minutes at 10-15C

Coach's Note: Avoid chronic cold water immersion during base/build phases when adaptation is the goal. Reserve for race week and post-race recovery.

Compression Garments

Research Suggests:

• •May reduce soreness perception
• •Minimal effect on actual recovery markers
• •Unlikely to harm
• •May help during travel

Massage and Foam Rolling

Benefits:

• •Reduces muscle tension
• •Improves blood flow
• •Addresses trigger points
• •Provides psychological relaxation

Recommendations:

• •Light massage after training
• •Deeper work on rest days
• •Foam rolling 5-10 minutes daily
• •Focus on problem areas

Monitoring Recovery

Subjective Indicators

Track daily:

• •Sleep quality (1-10)
• •Energy level (1-10)
• •Mood (1-10)
• •Muscle soreness (1-10)
• •Motivation to train (1-10)

Warning Signs:

• •Declining scores over 3+ days
• •Persistent low scores despite rest
• •Mood changes (irritability, depression)

Objective Indicators

Heart Rate Variability (HRV):

• •Higher HRV = better recovered
• •Track trends, not single readings
• •Morning measurement most reliable

Resting Heart Rate:

• •Elevated RHR (+5 bpm) suggests incomplete recovery
• •Measure first thing upon waking
• •Track 7-day rolling average

Performance Metrics:

• •Declining power at same RPE
• •Slower pace at same HR
• •Increased time to reach target HR

Recovery After Racing

Post-Race Recovery Timeline

Sprint Triathlon:

• •Days 1-3: Rest or very light activity
• •Days 4-7: Easy training
• •Week 2: Resume normal training

Olympic Triathlon:

• •Week 1: Rest and easy activity
• •Week 2: Easy training only
• •Week 3: Resume normal training

Half Ironman:

• •Week 1: Rest priority
• •Week 2: Light activity
• •Week 3: Easy training
• •Week 4: Resume normal training

Full Ironman:

• •Week 1-2: Rest and recovery focus
• •Week 3: Light activity
• •Week 4: Easy training
• •Week 5+: Gradual return

Post-Race Recovery Priorities

1. 1.Immediate (0-24 hours):

• •Rehydration
• •Glycogen replenishment
• •Light movement to reduce stiffness
• •Sleep

1. 1.Short-term (1-7 days):

• •Continued sleep priority
• •Anti-inflammatory nutrition
• •Light activity when feeling ready
• •Avoid structured training

1. 1.Medium-term (1-4 weeks):

• •Listen to body signals
• •Resume training when motivated
• •No intensity until feeling fresh
• •Address any injury niggles

Key Takeaways

1. 1.Sleep is non-negotiable - It is the most important recovery tool
2. 2.Nutrition fuels recovery - Post-training window matters
3. 3.Active recovery has its place - But sometimes rest is better
4. 4.Monitor your recovery - Track subjective and objective markers
5. 5.Recovery weeks are essential - Every 3-4 weeks
6. 6.Post-race recovery scales with distance - Respect the timeline
7. 7.Recovery is when adaptation occurs - Training is just the stimulus

References

• •Halson SL. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Medicine.
• •Kellmann M, et al. (2018). Recovery and Performance in Sport: Consensus Statement. International Journal of Sports Physiology and Performance.
• •Peake JM, et al. (2017). Recovery strategies in sport: Science and practice. International Journal of Sports Physiology and Performance.
• •Vitale KC, et al. (2019). Sleep hygiene for optimizing recovery in athletes. International Journal of Sports Physiology and Performance.