Brick Workouts, Transitions, and Race-Day Execution
Domain 6: Brick Workouts, Transitions, and Race-Day Execution tests how you rehearse the swim-to-bike and bike-to-run links and manage race day. The exam expects practical transition setups and pacing decisions, not just fitness.
Core rules and concepts
- Brick workouts combine cycling and running, usually bike first. Start with 20–30 minutes of cycling plus 10–15 minutes of running, then progress to race pace.
- T1 sequence: wetsuit removal, helmet first, then mount after the mount line. Shoes may be pre-clipped or put on after mounting depending on rules and skill.
- T2 sequence: dismount before the line, rack the bike, remove the helmet, put on running shoes, grab a race belt.
- Race execution requires even pacing, early fueling, and using RPE with power or pace. Check weather, course, and cut-offs.
- Rehearse transitions with the exact gear and clothing you will use.
Worked example
An athlete loses 90 seconds in T1 because he puts on socks and struggles with his wetsuit. Practice: apply body glide, pull the wetsuit to the waist, put on the helmet, then shoes. If each transition saves 45 seconds, that is 1:30 over two transitions-enough to change placing. The reasoning: transitions are free speed because they require skill, not fitness.
Traps that cost marks
Using new gear on race day; mounting before the line; overbiking the first 20 km; forgetting a race belt; practicing transitions only in training, not at race pace.
Key points
- Brick workouts link bike fitness to run pacing.
- T1: wetsuit off, helmet first, mount after the line.
- T2: dismount before the line, rack, helmet off, run shoes on.
- Rehearse with exact race gear.
- Transitions are skill-based free speed.