Monday’s Brick: 60-Minute Beginner Brick

This week’s Monday’s Brick is a beginner-friendly introduction to one of the most important skills in triathlon: running after cycling. The session combines 40 minutes of Level II cycling with 20 minutes of Level II running, followed by 10 minutes of stretching. The emphasis is on keeping both disciplines comfortable, practising a smooth transition and becoming familiar with how your legs feel when you first start running off the bike. For beginners, the opening minutes of the run can feel surprisingly awkward or heavy. Rather than chasing pace, stay relaxed, maintain your Level II effort and allow your running rhythm to develop naturally. The goal isn't to finish exhausted. It's to complete your brick with confidence and think: "I can do this."

If you're new to triathlon, getting off the bike and immediately trying to run can be one of the strangest parts of the sport.

Your legs might feel heavy, your stride can feel awkward and you may wonder how you're supposed to run properly after cycling.

That's exactly why we practise brick sessions.

This week's Monday's Brick is a beginner-friendly introduction to running off the bike. You'll complete 40 minutes of Level II cycling followed by 20 minutes of Level II running, with the emphasis on staying comfortable and learning what the bike-to-run transition feels like.

The Session

Bike

40 minutes – Level II

Ride at a comfortable, conversational intensity. You want to finish the bike feeling like you still have plenty of energy available for the run.

Transition

Move from the bike into your running gear without taking an extended break. There's no need to rush—you're learning the process and developing good habits.

Run

20 minutes – Level II

Run comfortably and don't worry about pace during those opening minutes.

Recovery

10 minutes stretching

What Should a Beginner Expect?

The first few minutes of running are where much of the value of this workout lies.

Your legs might initially feel heavy or uncoordinated. Don't panic and don't respond by forcing the pace. Your body is simply adjusting from cycling to running.

Stay relaxed, keep the effort at Level II and give yourself time to find your normal running rhythm. With practice, that strange bike-to-run feeling should become increasingly familiar.

The objective isn't to finish exhausted.

It's to finish thinking:

"I can do this."

That's an important milestone when you're preparing for your first triathlon.

Want the Full Coaching Breakdown?

In the full article, I explain why beginner triathletes should practise brick sessions, what to focus on during the bike and run, how to approach your transition, common beginner mistakes and how the entire session should feel.

👉 Read the full article:
https://www.coachray.nz/2026/08/24/mondays-brick-60-minute-brick/