Nothing in your cart

Uh oh! Your cart is empty 😢

One of these products might be what you're after...

No recent items

Brick Training for Endurance

 Brick training for endurance

Why is it important?

For a triathlete or duathlete, it is important to help ‘mimic’ the race scene.

You will be expected to jump from race leg to race leg, with little to no rest in-between. So it helps to condition your body at fighting through the muscle fatigue and shortening its recovery time to be used for the next race component.

How do you do it?

You might pick two legs of the race (e.g. swim/bike or bike/run) and pair them together. This could consist of two long sessions, which even more closely mimics a race condition, or could focus on more of a HIIT speed session with shorter intervals being repeated multiple times.

One of the best back to back pair-ups to do is the bike/run session. This is simply because it is considered one of the toughest transitions in the race. Most people are very fatigued through this point and are still required to use their legs as the dominant muscle group back to back.

Nicole competing in the Active TRI Series earlier this year.
Nicole competing in the Active TRI Series earlier this year.

Other important notes

Ensuring you are mapping out your distance is very important. Avoiding traffic and people that provide a ‘break’ in your session is also helpful to continue mimicking the ongoing race concept and to avoid extended break times.

Choosing a brick length to suit your triathlon distance is another key training point. For example, a sprint triathlete would do shorter and more ‘speed worthy’ lengths than an Olympic or Ironman trainer.

Another tip is to choose your weak points. If the bike is your weak section, make sure you’re including this in your brick session. It will be harder than training the bike alone, but it’s the only way to improve at it.

Accompanying nutrition

Just like a race, a brick session is hard work if you’re doing it right. If you are swimming, you may not be aware of the amount you are sweating out, which also needs replacing.

Ensuring you are well hydrated with electrolytes throughout the session, as well as consuming adequate carbohydrates to keep you powering through are all important components to allow you to train your best.

Some of the best endurance products Bulk Nutrients have that I recommend are Electrolyte Plus, BCAA Recovery as well as SportsFuel 101 to sip on while I’m brick training and during the transition. Of course, whole foods like bananas and nuts and high protein foods are then a great post-training/race choice.

Sipping on BCAAs during Brick Training will help with recovery.
Sipping on BCAAs during Brick Training will help with recovery.

Some outdoor Brick Training examples

Here are a few different outdoor training session ideas at different distances.

  • Sprint Duathlon: 8-10km ride + 2km run. Repeat 3-4 times.
  • Olympic Duathlon: 10-13km ride + 4-5km run. Repeat 3-4 times.
  • Sprint Duathlon: 500m swim + 2km beach run. Repeat 3-4 times.

Some indoor Brick Training sessions

Here’s a great indoor Brick Training session, for when the weather isn’t so great outside.

  • Sprint Duathlon: 10 minutes quick spin bike + 5 minutes fast-paced run. Repeat 4 times or for one hour in total.

If the run is your weaker point, switch the times around so that you are running for longer and spinning for less.

Nicole is a professional international racing cyclist

Nicole Frain

Formerly working as part of Bulk Nutrients R&D team for many years, Nicole Frain is a food scientist, personal trainer and a professional international cyclist.

She's applied her learnings at the national stage for bodybuilding, and has several qualifications in Food Science, Nutrition and Business!

More about Nicole Frain

Featured Products

Bulk Nutrients' Electrolyte Plus is a tasty drink designed to improve hydration by replenishing glycogen and electrolytes
4.7 from 376 verified reviews.
$20.00 $1.20 per serve Multibuy Discount
Bulk Nutrients' BCAA Recovery have countless studies showing benefits in reducing muscle soreness
4.8 from 1512 verified reviews.
$28.00 $1.59 per serve Multibuy Discount
Bulk Nutrients' SportsFuel 101 blend of carbs protein free form amino acids and electrolytes to assist with energy hydration reducing muscle soreness and sustaining energy levels
4.7 from 294 verified reviews.
$27.00 $1.08 per serve Multibuy Discount
group of product images for proteins
group of product images for proteins

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Popular Proteins

Popular Products

Popular Categories

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel



We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024