| Author |
Topic: Different brick workouts |
kate60
Cool Runner |
 posted Apr-14-2007 11:34 AM
   
Typically I do a bike/run bricks and depending on what distance I am training for the run is no more than 3-5 miles. But some friends of mine who participate in a group training program are doing all different kinds of combos. For example run 6/bike 18, or bike 24/run 10 or bike 5/run3 up to 3-4 times. Is the purpose to build endurance and generally mix things up or do they have some specific training purpose.
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jroden
Cool Runner |
posted Apr-14-2007 12:10 PM
my understanding is you just want to train the transition between the bike to the run and only really need to do a shorter run of 3 miles or so to get the benefit. Some people do stuff like ride a trainer then run a little then ride, run, etc.I think doing a longer run may just be training you to go slow and increasing the chances of an injury, but that's just me.
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kate60
Cool Runner |
posted Apr-17-2007 08:15 AM
I understand the commonly accepted training method, I am just curious about the way this group trains. I might add the coaches are multiple IM finishers in the 10-12 hour range and USAT certified coaches. They routinely train a group of newbs to seasoned short distance tri'ers to complete IM distance. Anybody experience with training this way.
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purple hayes
Cool Runner |
posted Apr-17-2007 08:37 AM
My typical Friday workout is2 hrs. on the bike (last hr. is tempo pace) then a 1 hr. easy run. Typical Sunday workout is 3 mi. mod run / 1 hr. on trainer w/2 x 20 @ LT / 4-5 mile tempo run Does it work? I don't know. /not a coach
//never done an Ironman
///not even a triathlete ------------------
JohnnyDu
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kate60
Cool Runner |
posted Apr-17-2007 08:43 AM
PH, that would make sense for you becuse you "do the du". So if I extrapolate, you are fast, I am not. Maybe if I train this way I will get fast? Not!!! 
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marathonrnr262
Cool Runner |
posted Apr-17-2007 09:01 AM
Multiple bricks are an excellent way to get your legs ready for the run. bike/run-bike/run-bike/run combos brak up the monotony of just going out and hammering for hours after hours and then running. They have an added training bonus as they add transition training.For half IM and up my athletres might do a aowrkout that looks like this: 60 minute bike hrz 2-low 3 then a 20 minute run PE 12-13
40 minute bike hrz low 3 then 15 minute run PE 14-15
30 minute bike hr mid z3 or about -10 beats below LT then 10 minute run PE of 15-16. Sheldon
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kate60
Cool Runner |
posted Apr-17-2007 09:26 AM
Sheldon, I prefer to do mid distance bike/run bricks, so when do you use them within a training plan? Do they take the place of a long bike/run brick or are they in addition to. Thanks as always for the helpful info.
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purple hayes
Cool Runner |
posted Apr-17-2007 11:00 AM
quote:
Originally posted by kate60:
So if I extrapolate, you are fast, I am not. Maybe if I train this way I will get fast? Not!!!
Why not? I'm guessing the only major difference between you and me is the number of training hrs. we each put in.
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marathonrnr262
Cool Runner |
posted Apr-17-2007 11:45 AM
You can do it either way. If you do it as a weeday workout and plan on adding intervals, decrease the times and do the first portion of the bike as a warm up and then increase the intensity as you go or do short times where your HR gets to or just above LT. No more than 2-3 minutes to start and bring them up to 4-5. You can't stay above LT for more than 8-10 wihtout blowing up your heart. (Just kidding about the blowing up, but you are risking injury and really stressing your heart.)An interval day would look like: 24 minute bike as 8 minute WU then 2x2 minutes HR 3 high with 2 minutes recovery spin then 2x2 minutes at LT with 2 minutes recovery between. Run 10 minutes PE 13-14 Then do the same bike HALF the time. Then run 10 minutes PE 15-16. Then repeat the above with HALF the second times. (The last workout you will not get to the desired HR. The HR lags by 30 seconds so if the total workout is 30 seconds you will not see the number on the HRM. Trust your PE) Run 5 minntes PE 15-16 increasing to PE 17 by the end of the run. So the first set is 24 minutes, the second is 12 and the last is 6. This is a killer hard workout. If you aren't beat after that you aren't in the right HR zones. To all my athletes, haha, you get twice those times. I know your in the right zones... Sheldon
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kristine25
Cool Runner |
posted Apr-17-2007 12:11 PM
Kate;I have recently done the bike/brick/bike/brick/bike/brick workout Sheldon mentioned. It was a little tough on my knees but LOVED it. It really broke up the long bike ride and felt I got more out of it since I was really biking faster than a normal long ride. After all the longest I went at shot was 70 minutes. Did a total of 2:30 hours but I can go faster for 70 minutes, 50 minutes, 30 minutes.
Felt the same on the run. Total of 45 minutes (20, 15,10). Can run much faster for only 20 minutes than the whole 45 minutes. does that make sense.
BTW, this workout took the place of my normal long ride on saturday.
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purple hayes
Cool Runner |
posted Apr-17-2007 01:01 PM
quote:
Originally posted by marathonrnr262:
No more than 2-3 minutes to start and bring them up to 4-5. You can't stay above LT for more than 8-10 without blowing up your heart. (Just kidding about the blowing up, but you are risking injury and really stressing your heart.)
Wha? I thought that roughly speaking you can hold your HR @ LT for about 1 hr.
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imfl03
Cool Runner |
posted Apr-17-2007 01:29 PM
quote:
Originally posted by purple hayes:
Wha? I thought that roughly speaking you can hold your HR @ LT for about 1 hr.
Keep in mind that LT, unless tested with an LT meter, and even then, is never an exact number. Sure it's close, but if you have a bad day your number is low. Have a great day and your number may be set higher than what you can handle on a normal day. The time an athlete can stay at or above LT is different for every athlete and really depends on how much they want to suffer. On my web site www.triathlon.ccps.md in the swim movies area I have a PDF called "Aerobic System". It has some really interesting reading on the LT and how you push it back. Sheldon
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purple hayes
Cool Runner |
posted Apr-17-2007 02:25 PM
quote:
Originally posted by imfl03:
The time an athlete can stay at or above LT is different for every athlete and really depends on how much they want to suffer.
Pain is my new friend. I'll have to post up some of my HR files later.
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kate60
Cool Runner |
posted Apr-17-2007 02:38 PM
quote:
Originally posted by purple hayes:
Why not? I'm guessing the only major difference between you and me is the number of training hrs. we each put in.
PH are you making fun of me.  I appreciate your generous assumption...but I HAVE hair. I am gonna try your w/out Sheldon, I think I will like it. Like Kristine says somtimes the long bricks just feel like a slog fest. I can see a HRM is in my future.
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