Sean H wrote:
As someone up above mentioned, it's not just distance, it's distance and intensity. What has worked for me is going at race intensity for up to 50 miles on the bike followed by 5-6 miles on the run. I raced very well off of that. Keep in mind for the 2 months prior I was working up to those distances at race intensity.
There is still obviously a time and place for longer standalone rides/runs at less than race effort, but I think this approach for the brick is very beneficial.
My 70.3 prep was similar.
I would do the above workout on Saturday. 50-60 miles on bike followed immediately with 5-6 mile run. The intensity on the bike was race pace, the run was easier and intended just to get the legs used to running off the bike. After the Saturday workout I would do an ice bath and get plenty of fluids and protein to help recover and get ready for the Sunday workout.
Sunday workout would be 30-40 miles slightly slower than race pace followed immediately by a 10ish mile tempo run building speed and effort through the 9 mile mark (starting pace was slower than race pace, ending pace was faster than race pace) and then shutting it down and warming down over the last mile or two. If I didn't have enough base, didn't dial in the hydration/nutrition, or overcooked the bike, I would blow up on the Sunday run. If I had the conditioning, nailed the hydration/nutrition, and the pacing, I was flying (for me) at the end of my Sunday run.
Good luck with your preparations and enjoy the journey!!
Tad
It took awhile, but I finally discovered that its not the destination that's important, but rather the journey.