Episode 46: Fixing the Brick—Four Studies on Running Off the Bike

The difference between a well-trained bike-to-run transition and a poorly trained one is up to 10% of your run performance — and most athletes have no idea why it happens or what to do about it. In this episode, we look at four peer-reviewed studies on the physiology of brick runs, covering the nervous system disruption that starts before you even dismount, the fueling and breathing problems that peak in the first seven minutes of the run, and the biomechanical breakdown that results in the dreaded “Ironman hunchback.” You know you’ve seen that out there in the wild. You'll learn why long brick runs are a waste of training time, how riding with high variability hurts your transition runs, and exactly what a productive brick workout looks like. Practical, research-backed, and we got it in under 30 minutes!Links mentioned in this episode:Millet & Vleck (2000), British Journal of Sports Medicine — cycling-to-run transition adaptationsBonacci (2011), Sports Biomechanics — neuromuscular control in elite triathletesWalsh (2019), Sports — elite short course triathlon and transition efficiencyZwetsloot et al. (2022), BMC Sports Science, Medicine and Rehabilitation — prolonged cycling and running mechanical efficiencyCampfire Endurance Coaching: campfireendurance.com