>Subject: Re: Looking for some good brick workouts
>Date: 17 May 1995 18:17:08 GMT
>> This year I would like to bring brick workouts into my training. I know
>> what they are and how to do them but I am not sure how long and when to
>> do them.
>> Shawn Stratton.
>The intent of bricks is, IMHO, to condition your legs to get their running stride
>as quickly as possible. If they're to be effective, the bike portion
>has to treat your legs as though you just finished 30-40k, i.e. tight.
>I have a 10k loop ending in a long gradual hill which is perfect for
>tightening things up. I also put my shoes on standing up with knees
>locked as a means of stretching out the hamstrings before I begin the run.
>I stop running as soon as I'm comfortable in my race pace. I don't do
>more than 3-4 of these reps at a time as it's time consuming.
You can vary your brick sessions enourmously, through swim-ride, ride-run, and
even swim-run and swim-run-ride. The length you do them for and the intensity
you do them at will depend upon exactly what you wish to achieve. If you want
muscle adaption training you need to push big gears, run uphill, use
paddles and pull-buoy so you build up as much of a 'dead legs' feeling as
possible. For aerobic adaption try sprinting a few short intervals, eg. ride 5
min of 15sec on/15 sec off at 39X17 max cadence when ON, get off and sprint
100m, jog 50M X 3, do that 3 times through, a real lung burner. Or you can
use the session to practice transitions and end each leg once comfortable race
pace achieved. Take you wind trainer to the pool and do swim/ride
combinations, try to hold AT level as you do say 250-500M swim, 15-20min hard
on the bike X 3-5. The main points are do it hard, do it short, do it no more
than once per week and never in your recovery week, and only do the intensity
types that match you current training phase, ie. aerobic adaption in latter
part of base, muscle adaption in strength/power phase, transition practice in
speed or peaking phase.
regards John P