BRICK IT

Brick sessions - two disciplines back to back – are key part of your training, so do them properly

START EASY

You’ll take time to adjust, so don’t push too hard too soon. “Start with a gentle five-minute jog after coming off the bike,” says Garbett. “Once you’re used to how this feels, increase time, distance and intensity gradually so you avoid injury.”

TALK YOURSELF IN

“Once you complete a session in one discipline, it’s easy to feel you’ve done some good training and talk yourself out of the next bit,” says Garbett. Resist by going through mental cues as you come off the bike: say, “quick feet” or “loose shoulders”.

DO A MULTI-BRICK

Help your body adjust to different disciplines by giving it a few chances. Do a 30-minute bike warm-up, then alternate between ten minutes’ cycling and ten minutes’ running three or four times. Finish with a warm-down on the bike.

ADD JUMPS

In a University of Queensland study, triathletes improved their running mechanics with plyometrics. Once or twice a week, warm up with a tenminute jog or bike spin, then do up to five sets of five box jumps. Aim for quality, not quantity.

MIMIC THE COURSE

In the final weeks before the race, simulate the course as closely as you can during your brick sessions. If you’re going to hit a big hill 1km into the run but you’ve trained solely on the flat, you’ll struggle on the day.