Importance of Bricks

I used the same plan and had the same question,, I ended up doing maybe a 10 min run after my long bike ride a couple of times. During the week I would usually do my run after the bike, but I'd have around a 1/2 hr time difference in between so it's not the traditional brick..

My thought was I would have a ten min T2 and 26.2 miles to get my legs going.

Making a workout into a brick is valuable for 2 things in my opinion.

1) Time constraints dictate that this is the most effective use of your workout time available.

2) Confidence/psychological benefit in understanding the "feeling" of transitioning.

Physiologically there is little benefit to "requiring" them.  For a beginner that is truly new to the sport I'd use #2 as a reason to do them.  For an experienced athlete I would not prescribe them necessarily.

I wouldn't consider myself "seasoned", but I have done a dozen or so races behind me and I think I know what to expect for the run.  It's only been getting better too (I just broke my open 10k P.R. in my last Oly event!  Woot!)

so I'm cool mentally.  Good idea about the nutrition, though.  But if there is nothing significant physiologically, I won't worry about it as much.  But I will still combine a few for the fun of it or for time reasons.

Thanks to all of you...

During a side conversation with Gaarryy, I was made to think that the bike to run transition is critical in shorter races and if you are a FOP IMer.  You need to train your body to be as fast as it can be on the run after the bike.

For MOP IMers, with a slightly longer T2 time and a LONG run to switch into running mode, it may not be a critical.

I guess I don't mind being a minute slower in the first few miles of a run to transition over to running.  I can now see why maybe brick training for the beginner IMer may not be as critical in a plan as in an Oly or sprint plan...

Thanks again, all...

You're right in noting that getting "nothing" physiologically out of longer bricks is inaccurate.  It's probably just hyperbole to make a point.  The benefits are rather small while the risks (injury, increased recovery, etc. which drag on future workout benefits) are rather large.

And it may be "better" to run two 10 milers on fresh legs versus one 20 miler.  Depends on your goals.  Most people training for IM should probably NEVER do a 20 mile run and would, in fact, get more benefit from two quality 10 mile runs on fresh legs.

Because most people will not even be truly running in their marathon portio of the IM, so getting better quality shorter workouts allows you to recover faster and get more training sessions.

To run a good IM marathon you need to be able to come off the bike fresh.  Most people can't do that.

I said "most", not "all".  "Most" people training for IM are not going to run a marathon.  They are going to shuffle for 26.2 miles if things go OK.  A 20 mile run for them is likely to be well outside their "comfort" zone and provide little marginal benefit to their IM.  Two solid 10 mile runs, are more likely to help build the durability they need to keep moving after 12+ hours without the recovery cost (again, which would impact other training--like riding their bike--that they could be doing) that 20 mile run would create for them.

"Most" people are not going to finish in 10:15 with a 3:31 marathon. 

Congrats, BTW.

I find bricks to be less and less useful as I gain more experience and do longer distances. Honestly, for IM training, the only real benefit of them I found was to make sure my nutrition on the bike was fine. I would suggest running off the bike after one or two long rides, but don't go crazy forcing yourself into a brick.

You'll be fine .

bryancd - 2008-09-10 7:33 PM

JohnnyKay - 2008-09-10 1:05 PM

pshorty - 2008-09-10 1:56 PM

JohnnyKay - 2008-09-10 1:42 PM

Most people training for IM should probably NEVER do a 20 mile run and would, in fact, get more benefit from two quality 10 mile runs on fresh legs.

That's another one I don't really get. Not attacking you at all, but I hear it a lot and I wonder what the basis is for it. I would argue that if you can handle it, you should do it. As an aside, you can see from my logs that I like long runs. I do them simply because I like them. I know that the frequency and length at which I do them is most often not recommended but I like them. I try and not let races get in the way of my training

I said "most", not "all".  "Most" people training for IM are not going to run a marathon.  They are going to shuffle for 26.2 miles if things go OK.  A 20 mile run for them is likely to be well outside their "comfort" zone and provide little marginal benefit to their IM.  Two solid 10 mile runs, are more likely to help build the durability they need to keep moving after 12+ hours without the recovery cost (again, which would impact other training--like riding their bike--that they could be doing) that 20 mile run would create for them.

"Most" people are not going to finish in 10:15 with a 3:31 marathon. 

Congrats, BTW.

JK, are you saying people who can run a standalone 3:31 Marathon aren't going to finish in 10:15 or a 3:31 split? assume the former as a 3:30 split combined with a 5:05 bike and 1:00 swim get's you to 9:43. That was my IMA. In regards to the 20 mile run, I have to disagree there. My coach has the majority of his athletes complete a long run of upwards of 18-20 miles regardless of their estimated finishing time. I don't agree that 2x10 miles is the same thing at all and I don't see any disadvantage to doing long run's as part of any IM training plan. I also think that many athletes do run the run. Anyone finishing between 10-13 hours is going to have to and thats when a huge amount of the finishers cross.

I have to agree with Bryan. I would have been at 9:45 with a 3:30 marathon at IMKY. GI issues played a role in that. The long run I would say is more personal choice. My long runs were in the 2:15 range (approx 17 mi) but I was only scheduled to go 2 hrs. For a first time IM I think there is a psychological benefit to the 20+ mile run as long as you plan a nice recovery after. After doing a couple IM's and having confidence in my coach I know that the distance isn't going to be a problem.

Still waiting to put the "Perfect IM" together. Perhaps B2B!!