In the past I have done some brick sessions leading up to my races, but I have only done a few during this training period (16 weeks), because I´ve been focusing on building my bike base. I´ve also been doing a swim session after my long bike.
With 7 weeks to go, I was wondering:
How important do you think brick sessions are (bike+run)?
If you happen to do brick training, what´s your longest session for a 70.3?
Do you think a 2 hour bike @ race pace + 1 hour run @ race pace would make sense? Or should I go with something else?
I like to do a few 2.5 hour bike/1.5 hour run bricks leading into either an olympic distance race or a 70.3. Most times the bike effort is at a tempo pace and the run is easy, but sometimes it’s all easy. Good opportunity to practice your caloric intake and makes for a nice long aerobic effort.
In the past I have done some brick sessions leading up to my races, but I have only done a few during this training period (16 weeks), because I´ve been focusing on building my bike base. I´ve also been doing a swim session after my long bike.
With 7 weeks to go, I was wondering:
How important do you think brick sessions are (bike+run)?
If you happen to do brick training, what´s your longest session for a 70.3?
Do you think a 2 hour bike @ race pace + 1 hour run @ race pace would make sense? Or should I go with something else?
2 hour bike @ race pace…followed up with a 1 hour run @ race pace?
That sounds excessive. Might as well just do an Oly. What did you feel you DIDN’T nail in your first two HIM’s…that you think this type of training would help accomplish?
You may want to try and break up the run. Instead of running for an hour maybe do 6x1mi w/2min active recovery. This way, you’ll be able to work on pacing a bit better and get a better feel. For me personally, it’s a lot easier to get through if you break it up too.
I don’t think it’s anything more than telling your legs to shut up for about 10 minutes. That is how long it takes for me to get my running legs after a long bike. I do 2 before the race so I can practice the transition.
Not the same distance but I like to do a 20-25 mile tempo ride followed by a pretty hard 5 mile effort on the run. I think it just helps me identify how hard to push and just get familiar with the feeling after the bike.
I like to do longer bricks or “mock races” about 8 weeks prior. For 70.3, this usually involves a swim at the pool followed by a break to get over to the course…then a 50-mile ride at at or under race pace…followed by an immediate 8-10 mile run moderate. I will then go into a recovery week and take a few days off.
For Ironman, I did 3K meter swim, 80-mile ride, and 12-mile run, but with a good 1-hr break between each event for recovery. I think i did this once about 10-weeks before. then, i got on a pedi-bar that night and refueled with booze.
My last 4 70.3 I did minimal bricks. I ran just fine off the bike. I just did a few transition run here and there. They aren’t necessary.
Now I’ll do a double or triple brick just for something different and fun. Last weekend I did a 20 minute OWS (It was pretty wavy, so we cut it short) then 1 hour bike, 2.5 mile run, 1 hour bike, 2.5 mile run… mostly at Tempo.
I’m not sure how you “learn” to run off the bike. I guess you learn to pay attention more to your pacing and mechanics. But I don’t really see it as a skill.
I do a long brick (2hr ride + 8-10 mile run) every Sunday on the last two training cycles before a 70.3 (6-8 long brick sessions). The day before I usually do a long ride (60-70 miles) followed by a short run (3-4 miles). Since my legs are tired from the day before, the focus of the long brick is the run where I first try to get confortable running and then ease into my target running pace for the upcoming race.
For me the long brick has many benefits. Nutrition and hydration (pre, during and post workout), run pace after the bike, getting used to running with tired legs. If you mess up in any of these areas you will not be able to finish strong. Since it’s a hard workout it may also help you mentally. Once race day comes you’ll be prepared and confident in you abilities.
The negative is that it may take longer to recover. Post workout meal and having an easy recovery day on Monday also helps.
On my first one (July 2015), I was generally undertrained (had a running background but started Tri training in February). I had a horrible swim (55 mins) and that didn´t help set up a good race in general (although I was happy with my run, but I was a runner before starting tri´s, so this was not such a big surprise). I ended up with a 55 min swim, 3:05:xx bike and 1:52:xx run.
On my second one, (January 2016), I was happy with the result. 45 minute swim (I´m slow, but improving), 2:51:xx bike and 1:51:xx run (in Panamá with horrible heat and humidity). I do feel that I can have a much better run split, considering that I have an open half marathon time of (1:36:xx @ 2800 meters altitude last year).
Now I´m shooting for a 42-40 min swim, 2:45:xx bike and 1:48-1:45 run (I have been training consistently and focusing a lot on increasing bike fitness).
I think I could run faster off the bike, and to to that I need more bike fitness. This would also lead to faster bike times in general, I guess.
My last 4 70.3 I did minimal bricks. I ran just fine off the bike. I just did a few transition run here and there. They aren’t necessary.
Now I’ll do a double or triple brick just for something different and fun. Last weekend I did a 20 minute OWS (It was pretty wavy, so we cut it short) then 1 hour bike, 2.5 mile run, 1 hour bike, 2.5 mile run… mostly at Tempo.
I’m not sure how you “learn” to run off the bike. I guess you learn to pay attention more to your pacing and mechanics. But I don’t really see it as a skill.
Well said… and I like your style. I will often do trainer → run → trainer → run with tempo on bike and slightly faster than RP on run, once a week, just because its fun.
On my first one (July 2015), I was generally undertrained (had a running background but started Tri training in February). I had a horrible swim (55 mins) and that didn´t help set up a good race in general (although I was happy with my run, but I was a runner before starting tri´s, so this was not such a big surprise). I ended up with a 55 min swim, 3:05:xx bike and 1:52:xx run.
On my second one, (January 2016), I was happy with the result. 45 minute swim (I´m slow, but improving), 2:51:xx bike and 1:51:xx run (in Panamá with horrible heat and humidity). I do feel that I can have a much better run split, considering that I have an open half marathon time of (1:36:xx @ 2800 meters altitude last year).
Now I´m shooting for a 42-40 min swim, 2:45:xx bike and 1:48-1:45 run (I have been training consistently and focusing a lot on increasing bike fitness).
I think I could run faster off the bike, and to to that I need more bike fitness. This would also lead to faster bike times in general, I guess.
I think you’ve answered your own question here. Build more bike fitness and it will take away less from your running. You probably have the most room for a significant improvement in cumulative race time in your bike split.