Brick Training Tips

I would definitely try to keep T2 similar to race conditions. If you get too much time between the bike and run in training, you won't get the real feel for what it will be like in the race. I usually get home from my bike ride and am off and running within 60 sec.

I admit, I new to bricks, as well, but here goes...

My understanding the brick of bike/run is most important, as they are both leg.  This is most important.  Also to get most benefit, need to be quick transition.  If you drive home, effect is lost.  Your muscles have to adapt quickly.   After bike, quickly off, on with running shoes & your off.  Also, for variation, do long ride followed by shorter 5 or 10k run, depending on your distances.  other times, shorter ride, followed by LSD run.

***heads for cover*** as only his 3rd post

Good Luck! 

You could go swim and come home change and get on your bike and take off no problem.  You really need to mimic your race transition from the bike to run portions because that is where you are really going to feel it.  Set your shoes up and anything else you will be using on race day and go through those motions and be off in less than a minute.  This will help you get used to the feeling of running off the bike but it could save you several minutes in a race during transitions. 

I will try to practice complete transitions several times before races just to make sure I am doing things right and have exactly what I need. 

Just my opinion but if you mimic what you plan to do in the race you will have a much more pleasurable experience come race day.

After hearing this, I guess maybe I should take advantage and put some transition work (or something close) in with these workouts.  I think I'll set up a transition area in my garage and work on both T1 and T2 while doing this.  If I jog back from my pool, I can get into the garage in less than 2 mins, and be out qucik, and I can certianly ride the bike into the garage and be out of there running quickly.  Actually this makes it sound like a little more fun.

Saturday    Ride bike to pool    Swim then get back on bike wet from swimming and ride.  End the ride at your house

Sunday  Ride  Change in the garage real quick and run.

Kevin

Like you said it's training, get use to the flow of things.  I don't rush my B-R bricks, I pull the bike into the garage, put on the sneakers and then go.  The actual transitions are going to vary in the distance between the swim to T1 to Bike mount area so there's no real shock in getting on the bike, I wouldn't consider hat you're planning on Sat as a SB brick.  FWIW, I actually relax once on the bike!

But Bike to Run is the biggie for people.  Now for tips on how to do the Bike to start the Run, read the attached article concerning the BR brick.  It's something I saved from a website that was linked on a BT thread in 04.


Edited by Donto 2009-08-14 4:30 PM




Attachments
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t3_infamousrun-Bricks.pdf (94KB - 10 downloads)

don't let the mortor get to dried out,, you have to rush your bricking and it ends up crooked

Why don't you ride in your tri shorts on sunday and then just do a quick transition in your house / garage.  Cut the changing into running clothes step.

Swim to bike bricks are always harder to replicate because it's hard to find a safe place to keep your bike while you swim.  However transitioning from swimming to biking isn't that hard on the body.  If you get dis-oriented during the swim that can affect you but your legs wont feel much different then normal.  Bike to run is by far the more important brick workout IMO. 

I didn't practice switching from bike to run before my first tri last year, and I definitely wish I had.  I would have to say that the was my calves felt when I started "running" was the biggest shock of the day!  With a duathlon and a short brick workout this year, my legs have been far less shocked going into the run.  The swim to bike transition was a piece of cake.  I would definitely focus more on the bike to run, simply because of how the legs feel coming off the bike.