Brick sessions and the mini triathlon
Ready when: A mini transition and duathlon (b4) done and the child swims 100 m comfortably.
What you are learning
A brick session: riding, then running straight away. The legs feel heavy off the bike, so the first minute of running uses short, quick steps. Then a first mini triathlon or an aquathlon (swim, then run), at an easy pace.
Words on this card Triathlon, Leg, Transition, Transition area, Brick session, Pace, Relay
- Triathlon
- Swim, bike and run; swim and run; run, bike and run.
- Leg
- One of the sports in the race.
- Transition
- The change between sports; T1 is swim to bike, T2 is bike to run.
- Transition area
- The area where the bikes are kept; your own spot in it; the bar the bike hangs on.
- Brick session
- Riding then running straight away, to train the change.
- Pace
- How fast you go, and a plan to keep going steadily.
- Relay
- A race where team members take turns.
Set up
The change area; a timed loop.
Weather: adults on the water side
Show it first for the one teaching
- Ride a short loop in an easy gear.
- Rack the bike, take the helmet off and start running with short, quick steps.
- After a minute, let the stride grow to normal.
Your part while they practise
Keep time; watch the pool.
Step by step
- Ride a short loop in an easy gear.
- Then start running with short, quick steps.
- A relay triathlon in teams, with short legs.
How much: 3 bricks 20 min a session 1 day a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Aquathlon
Swim 25 or 50 m, then run 100 to 200 m on the grass; finish at an even pace.
Who plays: groups of 8 to 10, each against their own plan; you time.
How to play, turn by turn
- Turns
- Each swimmer says how they will pace it: "easy start, faster finish"
- Swim 25 or 50 m with adults watching the pool
- Get out, put on shoes and run 100 to 200 m
- Time the swim and the run separately
- Fair play
- Faster swimmers start last.
- Points
- 1 point for finishing; 1 point if the run is no slower than the plan said; 1 point for a calm, safe transition.
- Fouls
- A time penalty of 10 seconds
- Running on the pool side
- Shoes not done up
- Cutting inside a course marker
- Winning
- Everyone who finishes with 3 points wins.
- 1 points for 1 star
- 2 points for 2 stars
- 3 points for 3 stars
Easier or harder
A shorter course.
The full mini triathlon.
What you will see, and what to say
- the legs feel heavy off the bike
Short quick steps for a minute
Little steps first. - the start is too fast
Start easy, speed up later
Save some.
Self-check
Complete 1 mini triathlon at an easy pace without stopping.
Stop and get a coach when
Dizziness or pain.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains transitions, pacing.
awiseathlete.com/sports/triathlon/triathlon-i1