Hi All.
Preparing for my first half ironman on 10/2 (three Sundays from now), just wondering what brick workout I should do this coming weekend? I completed a brick workout of 52 bike/10 mile run this past Saturday. im not looking to set any records. Just want to prepare accordingly and will be very happy just to finish.
Thanks.
No more than what you’ve already done.
But this is a much larger conversation. If you got through a 52 mile bike followed by a 10 mile run you should have no problems finishing on race day.
I tend to do multpiple bricks…just quick 10 to 20 minute runs off the bike. sometimes at recovery pace , sometimes at race pace and sometimes hard. I find that mixing it up a bit is useful. I don’t find personally, that long runs post long rides are super beneficial unless I really just need a confidence booster.
Hi All.
Preparing for my first half ironman on 10/2 (three Sundays from now), just wondering what brick workout I should do this coming weekend? I completed a brick workout of 52 bike/10 mile run this past Saturday. im not looking to set any records. Just want to prepare accordingly and will be very happy just to finish.
Thanks.
You will finish no problem. If you got through this workout fine, you’ll probably surprise yourself come race day. In fact, I think you could pretty much not do any more bricks until race day and be just fine. I like a longer over-distance ride 65-70 miles, with the middle hour and half at HIM race pace with a shorter and a little quicker 6 mile brick. Basically it keeps you out there about as long as you’ll be racing, but doesn’t beat you up with a longer run.
Whenever my plan calls for bricks (bike to run) I just add time to the bike.
Example: 2 hr bike followed by 30 minute run becomes a 2 1/2 hour bike ride.
Occasionally I will break up a long run into a run/bike/run. I only do these when I feel like it, usually just to break the routine. Some people say they are good workouts. Others may disagree. I don’t know either way and I don’t care.
Example: Run 45 minutes, bike 45 minutes, run 30minutes. I treat it as if I did a 2 hour run.
Sounds like you’ll be ok. Have fun!
I’ve been mixing long bike / short runs with short bike / long runs in my preparation for IM70.3 Augusta on 9/25. My longest of the former was about 56mi + 5mi; my longest of the latter (just this last weekend) was 36+mi + 13.1mi. Both kinds, but especially the long B + short R, have felt very hard in this heat.
awesome. thanks everyone. appreciate the responses
While I agree with the others, you will be fine with what you have done. I would add that in bricks it “may” be valuable to make sure you have gone race pace on the bike and then do a short run. I think a lot of people do not go hard on the bike and then the run seems easy, but during a race they go too hard on the bike and the run is so much harder.
You’re good to go. I do back-to-back workouts 5 days/week, and do runs off the bike twice a week. Definitely doesn’t hurt, but mine are like 4 miles after my bike rides, not 10.
you should be starting your taper this week or next so don’t do anything crazy as far distance, you don’t need to. My long bricks for my half iron were 3 hour rides with a 30 minute transition run. none of my runs were over 30 minutes. As far as a specific workout, i’m not a coach, but i don’t think you need to do another one. If you do i would do a 1hr bike and 15 minute run and that should be your last one. Again, your taper will be starting soon if not already has, so your fitness is as good as its going to get, focus on muscle recovery.
As far as the race, keep a moderate pace on the bike, eat/drink and you feel good for the run…i did. I did a 3 hour bike split, and ran my half marathon in 2:08. my total time was 6 hrs.