Training Question for ya Wahine

[kelownagirl]

I'm feeling much better since I cut back my training hours/intensity every second week. I have been gradually increasing my long run every second Saturday and would like to start doing bricks on the alternate Saturdays.

How do you suggest I start? I've done a couple where I just ran 1km right off the bike (30-40km), but both times it was a right after climbing my big hill. The first time my legs felt like lead and the second time, my legs felt ok but my heart was racing.

So - my plan is to drive down to the flats and ride a bit, then run a bit, then repeat. Do you have a suggestion on how far I should ride/run, and how many repeats, and what I should build up to? (Assuming it all goes well and I feel ok.)

Thank you as always.

(Anyone else can feel free to chime in with experience and advice.)

[Wahine]

There are 2 kinds of bricks that I usually have people do. One is the dreaded long brick that is meant to really let you get a feel for what your legs are going to be like off the bike on race day. On that brick I have people just run after their longest ride of the week but only for 20 to 30 min. I only have them do this for the last couple of months going into a race. If you can get in 3 of these workouts, you're doing pretty well.

The other brick is meant more as a neuromuscular retraining workout and for practice of the transitions. On this one I'll have people transition to the ride (timed), ride 3 to 5 miles hard, transition to run (also timed) and run 1 mile hard. rest a couple of minutes and repeat about 2 to 3 times. It makes for a fun mid week workout. This is a good one to do in the last 2 weeks prior to starting a taper and to even do a shorter version as a workout during your taper before a race.

Hope that helps.

[kelownagirl]

Thank you!

So which one am I better off starting with? I have about 10 weeks to go.

[Wahine]

The longer brick. It's a foundation workout, the other is icing on the cake.

[kelownagirl]

Okey dokey. Will start working out my new training plan.

Thank you!!!!!

[roadie gal]

Another way to get your legs trained for bike-to-run is to ride for 10-15 minutes before your long run. Don't go hard on the bike. This is just to get your legs ready for the transition.