Brick workout, how do you design one? Does it make a diffrence if I am doing tris or dus? Does my ass look big in these jeans?
If you would stop trying to squeeze into a pair of jeans that is 2 sizes too small your ass wouldn’t look so big.
I usually do bricks after a long ride. I come home change and go out for an easy 4-5miles. Other times I’ll run 4-5 then go bike. I probably do 3-4 of these before I start racing. Try doing 5-6 in 4-5 weeks and you’ll be set. I think the key thing in a tri or du is to not start the run at full tilt but work into race paceover the first mile
Lola says you got a big old butt! Looks even bigger with that QR Ultrajohn on.
I like to do at least one brick a week. I try to vary it up a little so that I don’t get bored of the same brick work-out. Sometimes I’ll do a 3-4 mile run after a group ride (38-53 miles). Sometimes I’ll do a brick interval where I spin for 15 minutes on the trainer followed by 10 minutes on the treadmill followed by 3 more cycles of each so that by the time I am done I will have ridden 1 hour on trainer and ran 40 minutes. Plus this allows me to work a little on my T2 transition skills as after each spin I transition out of my cycling shoes into my running shoes. Other times I’ll do a reverse brick and run 3-4 miles then go cycle whatever distance it is I have planned for the day. I try to keep it interesting and challenging. I like using the treadmill to do my runs on because it helps me pace a little better. I try to get in my normal running stride and pace within the first .5 to .75 miles.
Seems like bricks are good for both du’s and tri’s. I have also been doing a swim/run brick lately. I like this too. Really kicks my ass so I’m sure with your big 'ole butt it’ll do the same.
The advice you have gotten is good. I would add one thing start slow I mean short runs 15 no longer than 30 min and at a pace you feel is too slow just to get use to the transition and develop some neuro-muscular memory. Good luck
Do you think it makes sense to begin doing bricks consisting of run-bike since the bike is more forgiving when one is falready atigued compared to running last? I often consider this myself in the big scheme of things (i.e. long run on Sat and long bike on Sun intead of trying to schuffle through a 20 mile run on Sunday when already fatigued from a long ride on Sat - easy to see where fatigued based mechanical issues might lead to injury).
The first olympic distance I did was the Advantage Boerne(now Y100 I think), unusual in that the run & bike are switched with a hilly ride for Texas. Other than preparing for a race like that, my motivation for doing other brick combo’s would be for the sake of variety.
Steve
When I was doing a lot of short du’s, I would do one of these one a week:
Take the trainer to the track and alternate 10 - 15 minutes on the trainer with 1 mile running on the track
-or-
Map out a bike route from the track and leave my shoes hidden there and do the same thing.
3-6 reps.
From what I’ve read and tried…
Run → bike would certainly be less likely to cause injuries
Bike → run is the muscle memory you need so that the transitions don’t kill you when you’re racing
When I get back from a long bike, I’ll throw on my running shoes real quick and go for a quickie around the neighborhood - sometimes only 15 minutes. Doesn’t seem like a lot, but after I started doing it, my legs felt a lot less lead-like starting the run in tris.
p.s. Got that tip from my (sometimes) coach who’s a pro triathlete with some great races under her belt).
s.