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question on brick training for you fast guys
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by trm on November 9, 2004
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hi all,
in my normal triathlon training, my bike/run brick workouts are usually done with a long aerobic ride, followed by an easy 3-4 mile run. if I am looking at focusing on a few du's this year ( 40k bike distance), would you recommend I change this workout a bit? do most of you run easy on the bike/run workouts, or is this a time to do tempo/fast running?
also, do a lot of you do multiple bike/run brick workouts during the week?
Thanks for the advice- I appreciate it-
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RE: question on brick training for you fast guys
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by bytor on November 9, 2004
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TRM,
I used online training with Carmichel Training Systems - www.trainright.com. The bricks they had me do were a warmup on the bike, then go hard (race pace for about 30 minutes then do a race pace run for about 15 minutes. This helps to replicate the hardest mile or 2 in your race.
I would do the bike portion on the trainer, because its easy to maintain constant heart rate and cadence, and then do the run outside.
They emphasized not doing a long run when you do these workouts.
Tim
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RE: question on brick training for you fast guys
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by MIKEPLUMB on November 9, 2004
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since you are not preparing for ultra distance duathlons, I would echo not doing long runs after your rides.
Back when I was fast I found it best to actually keep my hard workouts seperate. I knew from experience what the run was going to feel like after a hard bike, and that is a lot of what doing brick workouts are for, so that you get used to that feeling. Since I was a runner first, I continued to train like a runner and kept it seperate from my bike training. Doing my hard run training with fresher legs made me a faster runner than trying to train hard off the bike at a slower pace (but still hard effort). When I did do a brick workout, I had one that I did every once in a while, not sure if it helped or not, but it was a good overall workout. It consisted of:
(drove out into the country where I had a flat stretch of road that was miles long)
15 mile easy bike warm up
2 mile easy run warm up
1 mile hard run (out and back)
3 mile hard bike (out and back)
repeat 3 - 4 times
this also is good for transition practice, the transition is your rest between each leg, but you don't actually rest, you keep going.
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RE: question on brick training for you fast guys
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by rascal on November 9, 2004
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I usually do two kinds of brick workouts. Usually after a group ride of about 35-50 miles I'll go for an easy 2 mile run. I also do a workout at the track where I run a mile at just above my race pace then go out on the bike for 20 minutes at a good effort,returning to the track and repeat the mile run and bike distance three or four times. My goal is to keep each run/bike interval at or near my time for the first interval. The rest period is the time you take in transition. This is a good workout especially 10 days to 14 days before a race.
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RE: question on brick training for you fast guys
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by trm on November 9, 2004
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hmnn... good tips, guys- I will try the bricks all of you mentioned as the winter progresses.. thanks for taking the time to give some advice-
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RE: question on brick training for you fast guys
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by TurboTurtle on August 23, 2011
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Hey Mike,
Since you mentioned ultra distance duathlons, are there any in the US?
When the only one I had ever heard of went under in...the early 90's...I got out of cycling and went back to just running. Am getting itchy to ride again, but won't unless there are a few good races to do. Unless I go the 24-hr mtb route.
Thanks.
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RE: question on brick training for you fast guys
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by mikef on September 16, 2011
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Troy Jacobson has a "ride and stride" video which is great if you have a treadmill and bike trainer at home. 10 min bike/ 5 min run x 3. Kind of a short session so sometimes i'll run thru the video twice.
cheers!
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RE: question on brick training for you fast guys
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by smarkgee on January 14, 2012
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when close to the race i do multiple run bike run bike run etc up a hill at race effort.
i don't get cramp anymore in the race :-)
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