Newbie help

[limewave]

So, I'm training for my first Tri. It's the last weekend of August. Unfortunately I've gotten to a slow start. I was in PT for my back for 3 months and then I badly strained a hamstring.

The race consists of:
1,000 m swim, 14 mi mountain bike, and 6.5 mi trail run

My questions are:
How often and how far do my bricks need to be?
And are "bricks" just the combo cycling/running or do I swim/bike too?
Is it okay to do road rides and road running as a substitute brick?

[Tri Girl]

So glad you're back in the game with us Limewave!!! What is the name of the tri you're doing? Is it an XTerra race? Off road tri's sound like so much fun- I'd like to get the chance to do one someday.
I would do at least one brick a week. Muscle memory is a fantastic thing, and if you can do one a week your body will quickly adapt to the routine. Someone here suggested for every 10 miles on the bike you do a 1 mile run afterward for a brick. I like that idea. I usually do a 15 min run for every hour on the bike. Same basic idea.
Road running and riding will substitute fine for your bricks- just need to get those muscles remembering the feeling- doesn't matter where it happens.
And I'd say you don't need to practice the swim/bike brick only the bike/run brick. If you want to practice what you'll feel like going from swim to bike- then by all means try it out. A woman I know (now a pro triathlete competing for a spot on the 2008 Olympic triathlon team) said a good thing to do is spin around a couple times, lay down- then get up quickly and start running for your bike. It'll give you the same basic feeling you'll have coming out of the water- a little disoriented and a little equilibrium-challenged.

How is your training coming along so far?

[rocknrollgirl]

Hi Limewave,
If you are doing an Xterra race, I would suggest that you spend your time on your mt bike. Road miles would help you in a base phase, but since you are 8 weeks out from the race, I would spend the time on my mt bike. I did all of my Xterra training this year off road. It takes longer to recover from mt biking, so keep that in mind when you plan your schedule. If you need any help in the day to day planning, pm me and I will help in any way that I can.

I would brick once a week. I usually do a minimum of 30 mins off my bike.

Ruth