Use the winter to practice the heart-pounding, disorienting transition from swim to bike.
Training for the transition from one sport to another should not be limited to bike-run workouts. Below are three swim-bike bricks perfect for off-season practice.
Bring your bike and stationary trainer to the pool and set up on deck (if allowed).
Warm up with 10 minutes on the bike and five minutes in the pool. Repeat the main set 2–5 times:
» Swim 600 as 200 fast, 400 at mid-race effort
» Bike 15 minutes as 3x (4 minutes at race effort/1 minute recovery)
» Pedal or swim 5 minutes easy between sets