How to Use TORQ Products for a Brick Workout (Bike to Run)

A brick workout — a bike session immediately followed by a run — is one of the most effective training tools for triathletes and duathletes. It teaches your legs to adapt to the shift from cycling to running, improves your mental resilience, and exposes fueling gaps before race day. But without the right nutrition strategy, a brick session can leave you bonking halfway through the run or struggling with gastrointestinal distress.

TORQ’s range of endurance nutrition products is designed to support athletes through every phase of a brick workout. From pre-ride fueling to intra-workout hydration and post-session recovery, using the right products at the right time can make the difference between a productive session and a miserable one. In this guide, we’ll walk you through a step-by-step approach to fueling your brick workout with TORQ, covering the bike leg, the transition, and the run.

Why Brick Workouts Demand a Specific Fueling Strategy

Brick workouts place unique demands on your body. During the bike leg, your muscles are working in a fixed position, relying heavily on glycogen stores and blood flow to the legs. When you dismount and start running, the sudden change in muscle recruitment and impact can cause your digestive system to slow down or rebel. This is why many athletes experience nausea, cramping, or energy crashes during the run portion.

A well-planned fueling strategy helps you maintain steady blood sugar levels, keep your hydration balanced, and provide easily digestible energy that your body can use without interruption. TORQ’s energy gels, hydration powders, and recovery products are formulated to be gentle on the stomach while delivering the right mix of carbohydrates and electrolytes. For example, the Lemon Drizzle Energy Gel offers a zesty, light flavour that many athletes find palatable even when their stomach is unsettled during the run.

• Fuel before the bike leg with a slow-release carbohydrate source like TORQ Pre-Race Breakfast.
• Use a gel every 20–30 minutes on the bike to top up glycogen stores.
• Hydrate consistently with TORQ Hydration to maintain electrolyte balance.

Pre-Bike Fueling: Set Yourself Up for Success

The foundation of a great brick workout starts 60–90 minutes before you saddle up. Your goal is to top up glycogen stores without leaving you feeling heavy or bloated. TORQ’s Pre-Race Breakfast: Cinnamon & Raisin Flavour is an excellent choice because it provides a blend of complex carbohydrates and protein in a convenient, ready-to-eat format. It’s designed to be gentle on the stomach and can be consumed as a porridge-style meal or a quick shake.

If you prefer a lighter option, you can also have a small serving of TORQ Energy Gel about 15 minutes before you start riding. The Raspberry Ripple Energy Gel is a popular pre-ride choice because its natural fruit flavour is refreshing and easy to digest. Just remember to drink water with it to aid absorption.

• Eat your pre-bike meal at least 60 minutes before the workout.
• If you’re short on time, a single gel with water works as a quick top-up.

During the Bike Leg: Consistent Fueling and Hydration

The bike leg of a brick workout is your opportunity to build a solid energy base for the run. Aim to consume 60–90 grams of carbohydrate per hour, depending on your body weight and intensity. TORQ’s energy gels each provide around 22–25 grams of carbohydrate, so you can plan to take one gel every 20–30 minutes. The Black Cherry Yoghurt Energy Gel offers a creamy, tangy flavour that many athletes enjoy during longer rides.

Hydration is equally critical. The Tangerine Flavour TORQ Hydration provides a balanced mix of electrolytes and carbohydrates to keep you hydrated without overloading your stomach. Sip it steadily throughout the bike leg, aiming for 500–750 ml per hour depending on sweat rate. Using a Carry Canister on your bike makes it easy to carry extra hydration without fumbling with bottles.

• Set a timer on your bike computer to remind you to take a gel every 20–30 minutes.
• Alternate between water and TORQ Hydration to avoid flavour fatigue.

Transition Fueling: The Critical 5-Minute Window

The transition from bike to run is the most delicate moment in a brick workout. Your body is in a metabolic state where blood flow is shifting, and your digestive system may be temporarily sluggish. This is not the time to experiment with new foods or large quantities. Instead, focus on a small, easily digestible carbohydrate boost and a few sips of fluid.

A single TORQ Energy Gel taken immediately after dismounting can provide a quick hit of glucose to stabilise blood sugar. The TORQ 6x 1:1 Proto Energy Gel Sample Pack is a great way to test different flavours during training to find one that works for you in transition. Pair it with a few mouthfuls of TORQ Hydration to replenish electrolytes lost during the bike leg. Keep your transition fueling simple and quick — you don’t want to linger.

• Prepare your transition gel and hydration bottle before the workout starts.
• Consume the gel within 2–3 minutes of dismounting for best results.

During the Run: Maintaining Energy and Comfort

Once you’re on the run, your body will be under greater impact stress, and your digestive system may be less forgiving. Stick to the same gel you used on the bike to avoid introducing new flavours or textures that could upset your stomach. If you find gels too thick during the run, consider diluting them with a sip of water or switching to a more liquid option like TORQ Hydration.

Continue to hydrate at regular intervals, taking small sips rather than gulping. The goal is to maintain energy levels without causing sloshing or bloating. If you feel your pace dropping or energy flagging, take another gel. Many athletes find that the Lemon Drizzle Energy Gel is particularly refreshing during the run because its citrus flavour cuts through the monotony of longer efforts.

• Aim for a gel every 20–30 minutes during the run, just like on the bike.
• If you feel nauseous, slow your pace and take smaller sips of hydration.

Post-Workout Recovery: Rebuild and Refuel

After a demanding brick workout, your muscles are depleted of glycogen and have experienced significant micro-tears. Rapid recovery is essential to ensure you can train again within 24–48 hours. Within 30 minutes of finishing your run, consume a recovery product that provides a 3:1 or 4:1 ratio of carbohydrate to protein. TORQ’s recovery range is specifically designed for this window.

If you prefer a whole-food approach, pair a serving of TORQ Pre-Race Breakfast with a protein source. Alternatively, a simple recovery shake with TORQ’s vegan or dairy recovery powder will deliver the nutrients your body needs to start repairing. Don’t forget to rehydrate with water or TORQ Hydration to replace fluids lost through sweat.

• Consume your recovery drink within 30 minutes of finishing the run.
• Stretch and foam roll while your recovery drink is digesting for optimal recovery.

Brick workouts are a cornerstone of triathlon and duathlon training, and getting your nutrition right can turn a challenging session into a breakthrough one. By using TORQ products strategically — from the pre-bike meal and on-bike gels to transition fueling and post-workout recovery — you can train harder, recover faster, and build confidence for race day. Whether you’re a seasoned triathlete or just starting brick sessions, the right fueling plan makes all the difference. Explore the TORQ 6x 1:1 Proto Energy Gel Sample Pack to find your perfect gel flavour for bike-to-run transitions.