What intensity to do a brick at

Forum guidelines BT super discount
General Discussion Triathlon Talk » What intensity to do a brick at Rss Feed  
Moderators: k9car363, alicefoeller Reply
2009-07-20 2:27 PM

User image

Veteran
559
5002525
Subject: What intensity to do a brick at
This something that has always perplexed me a bit. How to go about a brick session. Do I hammer it as hard as I can for the whole session or do I take things a bit easier, make the intensity a bit lower. I have a brick due Tuesday and it has been something I have been debating with myself for a while. Mind you as I will be taking delivery of my new P2 tomorrowCool, the bike part will be a hammer session.  Have to take the new baby for a spin and see what she can do.

2009-07-20 2:51 PM
in reply to: #2296675

User image

Champion
7233
5000200010010025
Subject: RE: What intensity to do a brick at
what is the goal of the workout?

are you simply doing a brick to do a brick?
2009-07-20 3:39 PM
in reply to: #2296675

User image

Veteran
559
5002525
Subject: RE: What intensity to do a brick at
The main reason is to get that feeling of running on fatigued legs..just how fatigued is the question, I will be doing one or two sprints at the start of the season, then Oly untill November HIM in Jan, giving it a month break after the HIM and then moving to Oly for the remainder of the season.
2009-07-20 3:41 PM
in reply to: #2296928

User image

Champion
7233
5000200010010025
Subject: RE: What intensity to do a brick at
personally i would go ride the bike, rest and then run later......
2009-07-20 3:55 PM
in reply to: #2296675

User image

Subject: RE: What intensity to do a brick at

There's a lot of debate about BRICKS, in general.  My first season, last year, I cramped a lot during races; however, the more I Brick'd in training, the less I cramped in training and while racing.  This (less cramping) may have also simply been a result of simply putting mileage into my legs and building fitness.  Regardless, I believe BRICKS are very good and teach the body and muscles to run immediately after biking.  Plus - I just enjoy them.   

To answer your question specifically: Roughly 75 to 80% of the time I do them at an Aerobic Pace.  By an RPE standard, for me, that's roughly around an RPE of 4 to 5 / HR between 138 and 144 (for running, bike is a touch lower) -- this may be very, very different for you.  Once in a while I like to do a short Tempo BRICK, but I like to keep those far and few between.  Since BRICKS usually last over an hour, make sure to fuel properly.  BRICKS are also a great time to practice your Race Day nutrition. 

Have fun with the new bike.      

2009-07-20 3:58 PM
in reply to: #2296759

User image

Regular
95
252525
North Haven
Subject: RE: What intensity to do a brick at
newbz - 2009-07-20 3:51 PM what is the goal of the workout? are you simply doing a brick to do a brick?


That is a good question because I Never just do a brick to do a brick without a training reason.

2009-07-20 4:19 PM
in reply to: #2296675

User image

Master
2571
20005002525
Tiger's Den
Subject: RE: What intensity to do a brick at
Normally it varies. Sometimes all I do is a transition run. This would be 1-2 miles. This weekend I did a 4 mile brick were miles 1 and 2 were easy, 3 was race pace, and 4 was easy. Next weekend I have to do one where miles 1 and 2 are race pace and 3 and 4 are easy.

Make sure you know what your goals are. If you just want to get used to running on wobbly legs, do a short transition run of 1-2 miles and I would go race pace until you feel your legs come back to you then I would do the rest easy as a cool down.
2009-07-20 6:25 PM
in reply to: #2296675

User image

Pro
6520
50001000500
Bellingham, WA
Subject: RE: What intensity to do a brick at
I think it varies depending on what distance you are training for. For me, I am training for a HIM so I do my primary brick as a part of my long ride of the week. I do my long ride at HIM pace or close to it. My run is usually short, 30 minutes or less, and is intended to gauge my initial run pace (slow) off the bike.

Sometimes I'll do a brick as part of my mid-week maintance ride and again run a short 30 minutes or so but I'll hit the run a little harder.
2009-07-21 7:15 AM
in reply to: #2296675

User image

Master
2491
2000100100100100252525
Subject: RE: What intensity to do a brick at
Sometimes I like to do a quick, hard half-mile after a ride, just to practice T2, to learn how to go out hard (I do sprints), and to get the feeling of the legs loosening up.
2009-07-21 12:46 PM
in reply to: #2296675


63
2525
Subject: RE: What intensity to do a brick at
I always do bricks at aerobic capacity, but then again, I am still at the stage where I have been working on upping my cardio endurance for my first Oly.  I originally started the bricks as a way to up my cardio endurance faster.  I can go a lot longer if I bike then run, as opposed to just running.  3 hours of the two of them together still kicks my butt
New Thread
General Discussion Triathlon Talk » What intensity to do a brick at Rss Feed