Looking for some good brick workouts

Looking for some good brick workouts

Post by Shawn Stratt » Thu, 18 May 1995 04:00:00


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. Should I be taking my wind trainer to the track or what? Should
I be working harded during the run or the brick? What should I spend the
most time doing (short runs or short rides)? When during the week should
I be doing them.

Please help if you have some advice.

Thanks.

Shawn Stratton.

 
 
 

Looking for some good brick workouts

Post by Bruce Ackma » Thu, 18 May 1995 04:00:00

Quote:
> 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.

Bruce Ackman

 
 
 

Looking for some good brick workouts

Post by BPSulliv » Fri, 19 May 1995 04:00:00

For what it's worth, I do the same 10K bike before the run as mentioned by
Bruce. I have not tried stopping the run when I reach a comfort zone and
starting it over again, but it sounds like a great idea. Right now, I just
ride whenever I can before a scheduled run. The 10K ride does not really
slow down my 10K training run time much - maybe the first 1/2 mile, and it
gives me the transition practice I need.

 
 
 

Looking for some good brick workouts

Post by John Polla » Tue, 23 May 1995 04:00:00

Quote:


>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.
>Bruce Ackman

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.

have fun!!

regards   John P

 
 
 

Looking for some good brick workouts

Post by Jmje » Thu, 25 May 1995 04:00:00

Shawn,
     You ask a more complicated question than you may think.  However,
most people feel that bricks go under the category of speed work, which
means they should come after the base and strength phases of your
training, when you are about two months out from your anticipated peak.  
     I agree with that and feel you should  be doing some sort  of brick
at least once every other week.   If you did them every week as your speed
work, that would be ok, but you wouldn't get the benefit of fresh legs for
the running.
     As far as specific workouts , that depends on the distance you are
training for and, of course, what your goals are.    I recommend doing
bricks that are gradually longer and longer, coming close to the race
distance you are training for.   Your long rides and long runs should do
the rest.  For short courses, one of my favorites  is  15miles of riding
followed by a 5K run.   You can do that frequently and hard without
getting too broken down.   Another idea for a great workout is a repeat of
15min *** the bike followed by a 1 mile run, three times.  My friend
Jon Hammmermeister ( really, thats his name)  who has done lots of racing
including ten ironman races, turned me onto that one and its great.
                                Good luck
                               Mark Jensen