I normally warm down at the end of a long ride but I’m not sure if it’s helpful if I’m following the ride with a short transition run. If I’m doing a 3-4 hour ride followed by a 20-30 minute transition run, should I warm down during the last 10-15 minutes of the ride even know the workout is not really over?
The point of the brick is to simulate racing. So, unless you “warm down” for the last 10-15 minutes of the bike leg in a race, I’d say it’s defeating at least part of the purpose of the brick.
Steve
My opinion is that you do not warm down on the bike. This way, your legs will be more ‘stiff and loaded’ at the start of the run just like they will be in a race.
I think it’s wise to ease up a bit for the last 2 miles or so of an Ironman. so my long bricks are ridden that way.
For max training benefit, keep going strong to the end, the run off that.
Then warm down for a bit on the bike too as well as the run, even 5 mins will make a difference.