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2007-06-11 6:22 PM

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Subject: What is Your Longest Brick For Ironman
This is a spinoff of the other thread. I was just wondering if bricks are longer for ironman training?


2007-06-11 9:03 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman

In theory my longest brick was the HIM I did (I did not have a brick workout prior to this race). 

Other than that, my plan typically called for a 20 minute run after long rides.  I think I ran for about 60 minutes after a short ride only once. 



Edited by ADollar79 2007-06-11 9:04 PM
2007-06-11 9:31 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman
Since I didn't do a 1/2 IM leading up to the race I'd say 2.5 miles I ran between 2 and 3 miles following every long bike ride ranging from 50-117 miles.
2007-06-11 10:50 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman
Last year when I was training for ironman, my longest brick was a 6 hour ride followed by an hour run. I never ran for more than an hour as part of a brick workout. Had some longer rides though.
2007-06-12 8:51 AM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman
My plan is 120 mi bike 8 mi run
2007-06-12 11:15 AM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman
A good article by Rich Strauss on race rehersal bricks:

http://www.cruciblefitness.com/etips/rehearsal-week.htm

Shane


2007-06-12 12:00 PM
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2007-06-12 12:19 PM
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Subject: RE: What is Your Longest Brick For Ironman

JeepFleeb - 2007-06-12 1:00 PM Excluding races, my longest (and only) brick is a 1 hour bike and a 1 hour run.

Yeah, but you race once or twice per week. 

2007-06-12 12:28 PM
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2007-06-12 2:13 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman
I did a 30 minute swim, 120 mile bike, and 40 minute run as my longest IM prep day. I finished my first Ironman in Arizona this spring, and I found this day to be a huge help to my mental game & prep for the race.

When it came down to it, for me the race was 10% physical and 90% mental. Now I wasn't one of those finishers with a crazy fast time, so this day was key in proving to myself that I could get through a long day and make it to the finish lline.
2007-06-12 2:46 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman

I personally will do a 5 hr ride and 1 hr run afterward, I think this is an important race rehersal and it also allows you to get into a running rhythm and see how your body is going to react.

 

For my first timers that I coach, a 4 hour bike and 45 min run is the most that I will prescribe.



2007-06-12 4:10 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman
For IMAZ my longest was 5h45/1h00.
2007-06-12 4:49 PM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman

For IMFL last year I had two big bricks:

The first was a race simulation: 1 hr swim, 5:30 bike, 1 hr run.  This day was a great confidence booster.

The other long brick was a 6:00 bike and 1:00 run. 

TJ

2007-06-12 9:39 PM
in reply to: #840973

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Subject: RE: What is Your Longest Brick For Ironman
JeepFleeb - 2007-06-12 1:28 PM

captantony - 2007-06-12 12:19 PM

JeepFleeb - 2007-06-12 1:00 PM Excluding races, my longest (and only) brick is a 1 hour bike and a 1 hour run.

Yeah, but you race once or twice per week. 

Not this year (as much).    And even without any races, my coach wouldn't be giving me lots of bricks to do and especially not long 4 and 5 hour bricks.



just curious on his reasoning for this, I have heard both sides of the arguement
2007-06-13 9:38 AM
in reply to: #839841

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Subject: RE: What is Your Longest Brick For Ironman

My longest scheduled brick was a 6 hour ride/1 hour run.  Somehow, I was not able to get that one in, but the one that I added that I felt gave me the confidence for IMAZ was my 40 mile bike/4 mile run/40 mile bike/4 mile run brick.

I will do this one again in preps for my next Ironman (IMFL 2008?).

2007-06-14 6:19 PM
in reply to: #841956

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Subject: RE: What is Your Longest Brick For Ironman
Shermbelle - 2007-06-12 10:39 PM
JeepFleeb - 2007-06-12 1:28 PM
captantony - 2007-06-12 12:19 PM

JeepFleeb - 2007-06-12 1:00 PM Excluding races, my longest (and only) brick is a 1 hour bike and a 1 hour run.

Yeah, but you race once or twice per week. 

Not this year (as much).    And even without any races, my coach wouldn't be giving me lots of bricks to do and especially not long 4 and 5 hour bricks.

just curious on his reasoning for this, I have heard both sides of the arguement

 

Bricks aren't as important for the IM athlete as compared to an athlete doing a shorter distance. Since an IM race for 99% of the population is below AeT and the transitions are relatively long (comparably speaking) it is more like doing three separate events.  For races up to and including the HIM distance speed is a factor and getting out of T2 and up to race speed is critical, wheras for the IM athlete it is more about settling into a pace and then not slowing down. For IM you must learn and get used to running on tired legs, this can be accomplished by a Long Bike on one day followed by a Long Run the next day. Your legs will still have residual fatigue from your Long Bike which will train you to run on tired legs. That being said its a good idea to move the Long Run to another day and run on fresher legs every once in a while. Another factor to consider is the recovery from extremely long training sessions. A 5 hr/1hr brick will beat you down pretty good and should only be used as more of a race rehersal/race simulation. I like to use HIM races 6-8 weeks out for my athletes so they can test their nutrition under race conditions.

Sorry to be so long winded, hopefully I answered your question.



2014-08-12 11:43 AM
in reply to: CKinsey


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Subject: RE: What is Your Longest Brick For Ironman
2 of my longest bricks have been : 6 mile run, 80 mile bike, 10 mile run (followed by 18 mile run the next day)
and 120 mile bike, 6 mile run
2014-08-12 12:27 PM
in reply to: itri04

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Subject: RE: What is Your Longest Brick For Ironman


I had a lot of bricks in my training plan this year. Some four mile runs after long bike rides (120 miles).

Last weekend, I swam 3,000 yards, biked 45 miles and ran 7 miles. I called it my solo Triathlon because I felt like I finished a race afterwards because the training plan called for higher heart rate zones and the heat was kicking my butt.

I am tapering now so it is all downhill from here.
2014-08-12 12:41 PM
in reply to: GODAWGS

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Subject: RE: What is Your Longest Brick For Ironman
I do a lot of shorter bricks - mainly due to time constraints. My longest for IM distance was a 6hr ride with a 30min run. All my long bikes were followed by a run - not not more than 30mins. Not sure I'll cahnge that for next year......
2014-09-03 9:24 AM
in reply to: grahamclarke_6


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Subject: RE: What is Your Longest Brick For Ironman
Originally posted by grahamclarke_6

I do a lot of shorter bricks - mainly due to time constraints. My longest for IM distance was a 6hr ride with a 30min run. All my long bikes were followed by a run - not not more than 30mins. Not sure I'll cahnge that for next year......


I am training for IMFL and just did a 5 hour ride (91 miles) followed by a 3.40 mile run (30 min) after. This was my longest brick so far. I think I may try to do one day where I swim for 30 minutes, bike 70 miles, and run for 2 hours. Too long??? Hope your training is going well.
2014-09-04 1:39 PM
in reply to: midwesttrimom

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Subject: RE: What is Your Longest Brick For Ironman
I did an 85 mile ride and 20 minute run after and that was my longest brick. I dont think its necessary to run very long off the bike, just enough to practice the transition and see where your legs are at.


2014-09-07 9:04 PM
in reply to: CKinsey

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Subject: RE: What is Your Longest Brick For Ironman
120 mile bike 6 mile run would be longest, more typical is 90 to 115 bike run 4-6 mile brick.
2014-09-10 7:47 AM
in reply to: Rocket Man

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Subject: RE: What is Your Longest Brick For Ironman
Originally posted by Rocket Man

Shermbelle - 2007-06-12 10:39 PM
JeepFleeb - 2007-06-12 1:28 PM
captantony - 2007-06-12 12:19 PM

JeepFleeb - 2007-06-12 1:00 PM Excluding races, my longest (and only) brick is a 1 hour bike and a 1 hour run.

Yeah, but you race once or twice per week. 

Not this year (as much).    And even without any races, my coach wouldn't be giving me lots of bricks to do and especially not long 4 and 5 hour bricks.

just curious on his reasoning for this, I have heard both sides of the arguement

 

Bricks aren't as important for the IM athlete as compared to an athlete doing a shorter distance. Since an IM race for 99% of the population is below AeT and the transitions are relatively long (comparably speaking) it is more like doing three separate events.  For races up to and including the HIM distance speed is a factor and getting out of T2 and up to race speed is critical, wheras for the IM athlete it is more about settling into a pace and then not slowing down. For IM you must learn and get used to running on tired legs, this can be accomplished by a Long Bike on one day followed by a Long Run the next day. Your legs will still have residual fatigue from your Long Bike which will train you to run on tired legs. That being said its a good idea to move the Long Run to another day and run on fresher legs every once in a while. Another factor to consider is the recovery from extremely long training sessions. A 5 hr/1hr brick will beat you down pretty good and should only be used as more of a race rehersal/race simulation. I like to use HIM races 6-8 weeks out for my athletes so they can test their nutrition under race conditions.

Sorry to be so long winded, hopefully I answered your question.




I agree and don't agree with most of this.

With this long bricks you want to think "What can I do that won't sacrifice my training tomorrow or 3 days from now?" People that do very long bricks sometimes dig themselves in a training whole for awhile. So how beneficial was that brick if it stunted your training for 2-4 days.

I don't get the learning to run on tired legs thought. When you are tired your form breaks down when form breaks down your body needs to make compensations. This usually results in injuries. If you want to learn to run on tired legs then race. But in training you want quality training.

Running off the bike is a neuromuscular skill Riding 5 hours and running an hour doesn't give you more fitness, you can just ride 6+ hours.

I would say that a big cycle weekend of a long ride 3-5 hours followed the next day by a 2-4 hour ride and run long in the middle of the week can be more beneficial. Run fitness is only as good as bike fitness. You can be a very fit runner but if you have poor bike fitness that bike ride will limit your run abilities.
2014-09-10 7:56 AM
in reply to: CKinsey

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Subject: RE: What is Your Longest Brick For Ironman
Originally posted by CKinsey

This is a spinoff of the other thread. I was just wondering if bricks are longer for ironman training?


Longest bricks I have seen were "hell bricks" as they have been entitled.

2.4 mile swim, 112 mile bike, 8-12 mile run. 3 weeks out from the race. They were training for IMWI. Needless to say none of then had a stellar performance on Sunday as most had their race 3 weeks ago. The few that did well had a long training history, and were young and probably could absorb the training load, whereas the older athletes newer to the sport didn't fair to well Sunday.
2014-09-10 11:22 AM
in reply to: bcagle25

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Subject: RE: What is Your Longest Brick For Ironman

Originally posted by bcagle25
Originally posted by Rocket Man
Shermbelle - 2007-06-12 10:39 PM
JeepFleeb - 2007-06-12 1:28 PM
captantony - 2007-06-12 12:19 PM

JeepFleeb - 2007-06-12 1:00 PM Excluding races, my longest (and only) brick is a 1 hour bike and a 1 hour run.

Yeah, but you race once or twice per week. 

Not this year (as much).    And even without any races, my coach wouldn't be giving me lots of bricks to do and especially not long 4 and 5 hour bricks.

just curious on his reasoning for this, I have heard both sides of the arguement

 

Bricks aren't as important for the IM athlete as compared to an athlete doing a shorter distance. Since an IM race for 99% of the population is below AeT and the transitions are relatively long (comparably speaking) it is more like doing three separate events.  For races up to and including the HIM distance speed is a factor and getting out of T2 and up to race speed is critical, wheras for the IM athlete it is more about settling into a pace and then not slowing down. For IM you must learn and get used to running on tired legs, this can be accomplished by a Long Bike on one day followed by a Long Run the next day. Your legs will still have residual fatigue from your Long Bike which will train you to run on tired legs. That being said its a good idea to move the Long Run to another day and run on fresher legs every once in a while. Another factor to consider is the recovery from extremely long training sessions. A 5 hr/1hr brick will beat you down pretty good and should only be used as more of a race rehersal/race simulation. I like to use HIM races 6-8 weeks out for my athletes so they can test their nutrition under race conditions.

Sorry to be so long winded, hopefully I answered your question.

I agree and don't agree with most of this. With this long bricks you want to think "What can I do that won't sacrifice my training tomorrow or 3 days from now?" People that do very long bricks sometimes dig themselves in a training whole for awhile. So how beneficial was that brick if it stunted your training for 2-4 days. I don't get the learning to run on tired legs thought. When you are tired your form breaks down when form breaks down your body needs to make compensations. This usually results in injuries. If you want to learn to run on tired legs then race. But in training you want quality training. Running off the bike is a neuromuscular skill Riding 5 hours and running an hour doesn't give you more fitness, you can just ride 6+ hours. I would say that a big cycle weekend of a long ride 3-5 hours followed the next day by a 2-4 hour ride and run long in the middle of the week can be more beneficial. Run fitness is only as good as bike fitness. You can be a very fit runner but if you have poor bike fitness that bike ride will limit your run abilities.

Ben and I have differing opinions on many things but we're in 100% agreement on this topic.

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