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HIM brick workouts. What does yours look like?

808State

Jul 31, 12 12:50

Post #1 of 24 (2047 views)

HIM brick workouts. What does yours look like?	Quote \| Reply

Looking for some training templates!
A true warrior leave no openings-Except in his mind.

Mike Prevost

Jul 31, 12 13:08

Post #2 of 24 (2009 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

For me the best value in bricks was time efficiency. Running off the bike gave me one more run with one less costume change and shower. I never looked for any magic from a brick run other than that. In that case, an easy 40-45 minutes off the bike.

808State

Jul 31, 12 13:12

Post #3 of 24 (1992 views)

Re: HIM brick workouts. What does yours look like? [Mike Prevost] [In reply to]	Quote \| Reply

Thats exactly why I like bricks! I work 12-15 hr days so its very hard to fit in a workout sometimes. Bricks also help me replicate what race day might feel like.
A true warrior leave no openings-Except in his mind.

TBinMT

Jul 31, 12 13:24

Post #4 of 24 (1961 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

Bread& butter: R-B-R (Bastardized Gordo Half Iron brick):
1. Run 30-40 min (easy to medium)
2. Bike 2+ hours (alternate 2 or 3X 10-20 minutes easy + 10-20 tempo/ HIM pace + 10-20 even harder (Threshold/z4)
3. Run 30-40 min (medium to HIM race pace).

This assumes you are in such shape that 10 miles running & 2+ hours biking is not an issue.
Great way to get in 10 miles running & 40+ biking all in 3+ hours.
Its a butt-kicker so don't ride or run hard or long 1-2 days before or after. I do 3 of these 2-5 weeks before a half.

I think long rides of 3-4 hours with hills & some harder sets are more important (Wish I had time to do more), but for me, this workout is second most important for HIM training.

(This post was edited by TBinMT on Jul 31, 12 13:24)

Murphy'sLaw

Jul 31, 12 13:27

Post #5 of 24 (1952 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

An "old(ish) school" one from Gordo Byrn:
R - :45
B - 2:30
R - :45

Granted, running :45 aint swimming, but the idea of doing something before you bike, then running again off the bike, makes sense (to me, and apparently to him, since it was his idea)

I usually do this as
R - :30
B - 2:00
R - :30

Since I'm a Less is MORE kinda guy. ;-)
(plus, it's a tidy ~3hr workout that way, perfect for an early weekend am, and done)

My "pre-race brick" HIM workout is:
B - 56m @ HIM pace (or slightly higher)
R - 6m @ HIM pace (or faster - sometimes I do this as Tempo)

I *heart* bricks for efficiency - meaning, I'm already dressed and sweaty and out there; tack on a run (or 2) and they're done.
Run frequency is a big part of becoming a better runner, so doing some extra runs as T-runs (or pre-runs) helps in that regard.
I also often feel like I run *better* off the bike sometimes, due to being fully warmed up.
YMMV.

edited to add: Rats - previous poster beat me to it! great minds...

float , hammer , and jog

(This post was edited by Murphy'sLaw on Jul 31, 12 13:29)

steves

Jul 31, 12 13:29

Post #6 of 24 (1949 views)

Re: HIM brick workouts. What does yours look like? [Mike Prevost] [In reply to]	Quote \| Reply

For me I tried to keep my HIM bricks near the three hour total time mark which I found effective for endurance and easy recovery. These also fit well within my tight training schedule and served to give me plenty of race type experience as I was planning and preparing. I would purposely vary the ratio of riding and running. I basically split it three ways: ride about 2 hours 15 minutes and run 45 minutes afterward focusing on good bike pacing and a race pace run, or ride 1 hour 45 minutes and run 1 hour 15 minutes which was my favorite workout for solid run endurance, and at least one pre-race workout with a ride of 1 hour 15 minutes a bit faster than race pace and a 1 hour and 45 minute run (which was my goal run time for the race but at an easier pace).

Clyde M.

Jul 31, 12 13:34

Post #7 of 24 (1923 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

i normally go with a 10:2 ratio, so

20 mi bike/4 mi run
25 mi bike/ 5 mi run
30 mi bike/ 6 mi run

You get the point!

Everyone is entitled to their opinion, but for what it's worth I believe both the bike and the run should be race pace efforts(then again, I also base my training on high-intensity, low volume).

I will add my my cut-off for the run is 8 mi and I always follow these day with an off day.

Insidious

Jul 31, 12 13:48

Post #8 of 24 (1882 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

Good advice above. I'd only add that if you have wife/kids or other commitments at home (neurotic pets?) you should bring all your gear with you somewhere else to use as your base. Stopping home after a two hour ride often leads to me having to ditch the run :(

Murphy'sLaw

Jul 31, 12 13:51

Post #9 of 24 (1875 views)

Re: HIM brick workouts. What does yours look like? [Insidious] [In reply to]	Quote \| Reply

Insidious wrote:

THIS.

At a minimum, keep all your gear for this workout in the garage, so you do NOT have to enter the casa to transition.
That, and an early start, means I can usually get in my planned outing w/o any "emergency" family interruptions.

float , hammer , and jog

808State

Jul 31, 12 14:31

Post #10 of 24 (1813 views)

Re: HIM brick workouts. What does yours look like? [Clyde M.] [In reply to]	Quote \| Reply

How often are you guys doing these workouts per week?
A true warrior leave no openings-Except in his mind.

Clyde M.

Jul 31, 12 14:38

Post #11 of 24 (1802 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

Since I'm a high intensity-low volume guy, I do the ones I described every other week. However, on the weeks I don't do this brick, I run between 1-3 miles after my long ride; the difference being that 3 miles is the max for these bricks

MBannon

Jul 31, 12 15:27

Post #12 of 24 (1747 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

I just tack a 2-4 mile run on after most every bike ride, no magic or science. It's enough to teach my legs to run well after riding without being so long that I am running a long time on tired legs. I save the "real miles" for run days.
----------------------
Tri Me.
Work Me.

Billabong

Jul 31, 12 16:03

Post #13 of 24 (1688 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

run bike run bike run

4 mile run
spinervals dvd
4 mile run
spinervals dvd
4 mile run

All I Wanted Was A Pepsi, Just One Pepsi

http://teamredwhiteandblue.org/

tribritre

Jul 31, 12 16:06

Post #14 of 24 (1683 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

Mine usually end up looking something like this....

Later!

Brian
Swim. Bike. Run. Repeat as necessary.
Welcome to the Church of Briantology!

afurlong

Aug 1, 12 6:44

Post #15 of 24 (1511 views)

Re: HIM brick workouts. What does yours look like? [tribritre] [In reply to]	Quote \| Reply

3-4 hrs on the bike, varying paces
30' tempo run
----
http://www.adamfurlong.com || @adamfurlong
Run So As To Win || Rock The \/\/ || Greater > Than

BCtriguy1

Aug 1, 12 6:48

Post #16 of 24 (1503 views)

Re: HIM brick workouts. What does yours look like? [tribritre] [In reply to]	Quote \| Reply

tribritre wrote:

Mine usually end up looking something like this....

Later!

Brian

Hilarious. And true!

808State

Aug 1, 12 14:14

Post #17 of 24 (1362 views)

Re: HIM brick workouts. What does yours look like? [BCtriguy1] [In reply to]	Quote \| Reply

Thanks guys. Ill try some of these!
A true warrior leave no openings-Except in his mind.

ericmulk

Aug 1, 12 14:35

Post #18 of 24 (1345 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

808State wrote:

Looking for some training templates!

On Saturdays: 4000 m swim/60 mi bike/14 mi run. Leave home for pool at 0700 taking all gear and calories with me, and then return home at 1700 after showering at pool. Bike and run from pool and/or near pool. Makes for a full day and a huge dinner, and you know you are fully prepared for the half-iron distance. I do the longer swim cause I like to swim, even on long bike/run days:)
"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."

Dilbert

Aug 1, 12 15:22

Post #19 of 24 (1306 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

2-3 hour bike.

40 minute run: 10 to 15 minutes all-out above tempo, then shut it down and 25-30 minute easy run.

Or a 40 minute tempo run.

O if I don't have the time, just a 15 minute all-out run.

Most of my other runs are 'long and slow', with only occasional speedwork.

808State

Aug 1, 12 15:47

Post #20 of 24 (1286 views)

Re: HIM brick workouts. What does yours look like? [Dilbert] [In reply to]	Quote \| Reply

So what's better, time or distance structured bricks?
A true warrior leave no openings-Except in his mind.

Dilbert

Aug 1, 12 16:11

Post #21 of 24 (1256 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

Time, or so I was told by the coach. Train by time and effort, not speed and distance.

40 minutes will be 4 miles to a complete newb, and close to 6 miles to a well trained age grouper. Same, or at least similar, training benefit to both people.

Clyde M.

Aug 1, 12 16:45

Post #22 of 24 (1225 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

try both, figure out which 1 works best for you. i personally like distance

Grungir

Aug 1, 12 17:11

Post #23 of 24 (1210 views)

Re: HIM brick workouts. What does yours look like? [808State] [In reply to]	Quote \| Reply

40 mile bike with a 15 mile TT in the middle.
Then a 30-45 min run... Usually closer to 30 :)

808State

Aug 1, 12 19:28

Post #24 of 24 (1139 views)

Re: HIM brick workouts. What does yours look like? [Grungir] [In reply to]	Quote \| Reply

How often are you guys doing these bricks? Once or twice a week?
A true warrior leave no openings-Except in his mind.