brick workouts...how soon

brick workouts...how soon

Post by JHansen8 » Thu, 15 Jan 1998 04:00:00


I'm training to race a duathlon..I've been cycling for some time just started
running when/how soon should I incorporate brick workouts?

 
 
 

brick workouts...how soon

Post by Brock Dag » Thu, 15 Jan 1998 04:00:00

Quote:

> I'm training to race a duathlon..I've been cycling for some time just started
> running when/how soon should I incorporate brick workouts?

 This is a brick workout I read Mike Pigg likes to do so I tried it and
it really a great intensity workout.

 Goes something like this: Bike mounted on windtrainer with running
shoes at the ready.

 First and formost, be sure to warmup adaquately.

 Following warmup, ride agressively for 10-15 minutes (race simulation),
when you complete you ride, immediately hop off your bike, change shoes
and run approximately 1 mile at your race pace. This does "not" mean
sprint!! This means acclimate your legs to running of the bike. It also
means get your breathing under control. Upon completion of your
mile(+/-)run, change back into your cycling shoes for repeat number 2.

 When doing this for the first time, 4 - 6 repeats should be enough. You
be the judge. You can always do more, but I think its good to build.

  I found this exercise to be most rewarding for several reasons.

  1. Good windtrainer workout (intervals)
  2. Helps practice transitions
  3. Acclimates legs to running off the bike
  4. Helps you learn to get breathing in control when starting your run.

  Also, you should only do this workout once a week.

As far as how soon you should incorporate bricks, well, maybe 8 weeks
before your target race. That's what I'd do, but others may follow a
different time table.

 Hope this helps,
 Brock

 
 
 

brick workouts...how soon

Post by Chuck Hul » Thu, 15 Jan 1998 04:00:00

A real easy way to begin to incorporate the brick concept is to
put in a mile or two run after most of your bike rides, if practical.
If you get used to doing that all the time, you'll get used to the
transition with no sweat. Also, I really find that a mile or so of
easy running after a hard ride actually loosens up my legs so
they don't have that "pumped-up" feeling.

 A key to success with this easy approach is not to let too much
time elapse before you get out on your run. You don't need to run hard,
but you'll find after the "brick" sensation goes away that you'll be
able to run better than you thought. I try to do this even after a 60-80
mile club ride. It'll feel like ***starting out, but you WILL loosen up.

 Once you KNOW that you'll loosen up after the bike, you won't have
to worry about that in the DU. Spend most of your serious training working
on the specific sport, and don't worry too much about trying to do both sports
hard at the same time very often. Best results will come with the specific
training for each sport seperately, and the confidence to know that the
transition
can be made.

Regards,
                 Chuck

Quote:

> I'm training to race a duathlon..I've been cycling for some time just started
> running when/how soon should I incorporate brick workouts?


 
 
 

brick workouts...how soon

Post by Fran » Thu, 15 Jan 1998 04:00:00

This sounds like a workout I'll try; my bricks have just been a run after
a group training ride.  My question is:  how much time between repeats -
do you have a break between run and bike or just keep going from one to
the other?
thanks in advance!

peace
Frank

Quote:

>  This is a brick workout I read Mike Pigg likes to do so I tried it and
> it really a great intensity workout.
>snip

>  Hope this helps,
>  Brock

 
 
 

brick workouts...how soon

Post by Brock Dag » Thu, 15 Jan 1998 04:00:00

Believe me, it's a good workout. Usually, when I finish the run part of
the brick, I'll change back to bike shoes and shake my legs out a
little. The time between repeats is up to you, but I suggest you don't
allow your heart rate to drop to normal.  I prefer to rest a very short
time and then climb on the bike again. In terms of time, maybe 30
seconds to 1 minute rest. Its an intense workout and you will reap some
benefits.

Brock the Clydesdale

Quote:

> This sounds like a workout I'll try; my bricks have just been a run after
> a group training ride.  My question is:  how much time between repeats -
> do you have a break between run and bike or just keep going from one to
> the other?
> thanks in advance!

 
 
 

brick workouts...how soon

Post by MDSiss » Fri, 16 Jan 1998 04:00:00

Quote:
>>Subject: Re: brick workouts...how soon

>Date: Wed, Jan 14, 1998 11:26 EST


>> I'm training to race a duathlon..I've been cycling for some time just
>started
>> running when/how soon should I incorporate brick workouts?

> This is a brick workout I read Mike Pigg likes to do so I tried it and
>it really a great intensity workout.

> Goes something like this: Bike mounted on windtrainer with running
>shoes at the ready.

> First and formost, be sure to warmup adaquately.

> Following warmup, ride agressively for 10-15 minutes (race simulation),
>when you complete you ride, immediately hop off your bike, change shoes
>and run approximately 1 mile at your race pace. This does "not" mean
>sprint!! This means acclimate your legs to running of the bike. It also
>means get your breathing under control. Upon completion of your
>mile(+/-)run, change back into your cycling shoes for repeat number 2.

> When doing this for the first time, 4 - 6 repeats should be enough. You
>be the judge. You can always do more, but I think its good to build.

>  I found this exercise to be most rewarding

This is a great workout for middle - to late season peaking. However, I would
caution that 4-6 of these can really take it out of you, especially when done
early in the season. I recommend that you be absolutely certain you have
established a solid aerobic base and have done a few additional weeks that
include tempo work and/or separate bike or run interval sessions before you do
these "aggressively" or at race pace. Having said all that, brick intervals are
some of the most effective workouts you can do for the du.

Good luck.

Mark

Mark Sisson

 
 
 

brick workouts...how soon

Post by MDSiss » Fri, 16 Jan 1998 04:00:00

Quote:
>>Subject: Re: brick workouts...how soon

>Date: Wed, Jan 14, 1998 11:26 EST


>> I'm training to race a duathlon..I've been cycling for some time just
>started
>> running when/how soon should I incorporate brick workouts?

> This is a brick workout I read Mike Pigg likes to do so I tried it and
>it really a great intensity workout.

> Goes something like this: Bike mounted on windtrainer with running
>shoes at the ready.

> First and formost, be sure to warmup adaquately.

> Following warmup, ride agressively for 10-15 minutes (race simulation),
>when you complete you ride, immediately hop off your bike, change shoes
>and run approximately 1 mile at your race pace. This does "not" mean
>sprint!! This means acclimate your legs to running of the bike. It also
>means get your breathing under control. Upon completion of your
>mile(+/-)run, change back into your cycling shoes for repeat number 2.

> When doing this for the first time, 4 - 6 repeats should be enough. You
>be the judge. You can always do more, but I think its good to build.

>  I found this exercise to be most rewarding

This is a great workout for middle - to late season peaking. However, I would
caution that 4-6 of these can really take it out of you, especially when done
early in the season. I recommend that you be absolutely certain you have
established a solid aerobic base and have done a few additional weeks that
include tempo work and/or separate bike or run interval sessions before you do
these "aggressively" or at race pace. Having said all that, brick intervals are
some of the most effective workouts you can do for the du.

Good luck.

Mark

Mark Sisson

 
 
 

brick workouts...how soon

Post by BPSulliv » Fri, 16 Jan 1998 04:00:00

After every session on the stationary trainer I run at least one mile, very
slowly. I have a harder time doing this after a real ride, but when I am on the
trainer I have my running shoes on rather than bike shoes, so it's easy to just
hop off and run around the block a bit.

I have found that hard bricks - 15 miles hard bike followed by 3-5 mile hard
runs, are very *** the body. Kind of like a race. Takes so long to recover
for me - two days at least - that it cuts into training. I try and keep these
to a minimum.
Brian Sullivan