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Olmpic Distance Bricks - Part II
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 2005-08-24 10:04 AM |
 8763       Boulder, Colorado |  Subject: Olmpic Distance Bricks - Part IIIn the last post we discussed Sprint bricks - that thread is here: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... In this post I will give some ideas on some OD bricks: Pacing - no matter what anyone tells you, unless you can run to the absolute best of your ability on the run, then you biked too hard. So, pacing is critical. For beginners, I reccomend that you bike In Z1-2 for duration. For more experienced racers, use the first 3-5 miles to warm up, start your nutrition, and then you can drop the hammer. Keep the pace at an effort where you can still run well off the bike. Nutrition: One a one - two hour ride - 200-400 calories is fine, you really don't need that many calories if you are properly fueled before starting. Types of bricks: Single bricks: 20 mile bike/4 mile run Multiple bricks: 10 mile bike/2 mile run x2 8 mile bike/1.5 run x 3 30 mile bike / 5 mile run 15 bike/3 run/10 bike/2 run And there are lots of other combinations. Next up is bricks for 1/2 IM and IM distance. |
| 2005-08-24 10:10 AM in reply to: #232638 |
| New user 40 Fremont Calif | Subject: RE: Olmpic Distance Bricks - Part II I'm new at the game and haven't seen "Z1-2" before. What's that mean? |
| 2005-08-24 10:14 AM in reply to: #232640 |
| 8763 Boulder, Colorado | Subject: RE: Olmpic Distance Bricks - Part II |
| 2005-08-24 10:31 AM in reply to: #232638 |
| New user 40 Fremont Calif | Subject: RE: Olmpic Distance Bricks - Part II Thanks for the info. Very helpful.  |
| 2005-08-24 10:32 AM in reply to: #232638 |
Master 2288 Katy, TX (West of Houston) | Subject: RE: Olmpic Distance Bricks - Part II My 1st OLY is on Sunday. I have been doing 2 bricks a week for over 2 months. Some weeks have been less, like a 10 ride/3run if I had a sprint on the weekend, but almost all the bricks are 20 bike/5 run, with a few longer 25/6 for fun. I feel like I am well trained for Sunday. I try make it a point to drink lots of water and have a cliff bar before the ride and a gel at about mile 15 on the bike. About a half water bottle and some poweraid between sports(t2). I start my ride with a high cadance, around 100-110 and speed around 18-20 for a mile or so, then drop into the areo bar and shift to the big ring and pick up till I am slightly past a comforable speed, around 24-26 and I will hold it there in the big ring for a while, then back off and keep it around 22-24 till I get to mile 18 or so. I will go back to small ring and high cadance again and spin "easy" to get my legs back. This gives me a "ramp up" in effort and a slow taper for an avg of 21-23 for the 20 miles. I try to start the run slow for about a 1/4 mile or so, then pick up to a "normal" pace. Some days I loose it around 4 1/2 miles, but I am consistant most of the time, around a 9-9 1/2 min per mile. Thanks for the good info, looks like I might be on the right track, guess we will see. Now if I can get through the swim, but thats another story.... Edited by Freeswimmingfish 2005-08-24 10:40 AM |
| 2005-08-24 10:39 AM in reply to: #232644 |
Champion 8766 Evergreen, Colorado | Subject: RE: Olmpic Distance Bricks - Part II Bike and run seem self explanatory, but swim... "Swim test: After a thorough warm-up, a 1,000 yard swim at a very hard effort will give you your LT. " Are you talking pace per 100 over the 1000, or AHR? |
| 2005-08-24 10:44 AM in reply to: #232660 |
| 8763 Boulder, Colorado | Subject: RE: Olmpic Distance Bricks - Part II Pace per 100 |
| 2005-08-24 12:28 PM in reply to: #232644 |
Champion 11641 Fairport, NY | Subject: RE: Olmpic Distance Bricks - Part II mikericci - 2005-08-24 11:14 AM training zones: http://www.d3multisport.com/articles/beinginthezone.html Having done these tests, I've come up with a way to maintain a high effort particularly towards the end of each one. During the last few minutes of each test when you're starting to really hurt:
Having said that, I'm really glad I've done these. I come away with consistent measures of fitness/skills at different points in time, recent experience with what high effort levels feel like and a pretty good idea of how long I can maintain those levels. Definitely time and effort well spent. Edited by marmadaddy 2005-08-24 12:29 PM |
| 2005-08-24 12:32 PM in reply to: #232763 |
| 8763 Boulder, Colorado | Subject: RE: Olmpic Distance Bricks - Part II Why thank you, I will take that as a compliment! Congrats on reaching the 'other side' or your limits, only a few people are willing to go there. :-) |
| 2005-08-24 12:48 PM in reply to: #232766 |
Pro 3870 Virginia Beach, VA | Subject: RE: Olmpic Distance Bricks - Part II It's probably easier to push yourself past that line if it's an actual race. I did my running LT test during a 10k race and I'm not sure I could have pushed myself that hard if I were just out on a track all alone...it really was a max effort. A 40k TT event would work well for the bike test and you'd have extra motivation to push the limits and enter the pain zone. mikericci - 2005-08-24 1:32 PM Congrats on reaching the 'other side' of your limits, only a few people are willing to go there. :-) |
| 2005-08-24 1:03 PM in reply to: #232638 |
Expert 623 Wye Mills, MD | Subject: RE: Olmpic Distance Bricks - Part II Regarding lactate threshold, how long can/should an athlete stay at/above their LT? The other day I ran 8.6 miles (1 hour) with an avg HR of 165 (I'm 41). During my last several splits my avgHR crept up into the 170's, so I figured I had sustained that heart rate just about as long as I could (and I was back at my truck:)), but there was no muscular soreness during or after my run. With a half mary in 2 weeks, I couldn't help but wonder how long I could have sustained this level of effort. Back to the bricks. Is there any benefit to training over race distance (e.g. - 30+ mi bike/7+ mi run), or am I better off training more intensely at shorter distances? Thanks for lending your expertise to us AGers. Edited by wyecrab 2005-08-24 1:03 PM |
| 2005-08-24 1:23 PM in reply to: #232793 |
| 8763 Boulder, Colorado | Subject: RE: Olmpic Distance Bricks - Part II First off - I am an AGer just like you. :-) LT: in theory you should be able to sustain LT for one hour. However, you have to be pretty fit to do this. Best way for you to determine your LT outside of a lab test is to do the 30' test- link here: http://www.d3multisport.com/articles/determinezones.html For a 1/2 Mary my advice has always been to run 5/5/5 - 5 miles in Z1-2 - 5 miles in Z3, and 5k as hard as you can. You will pass many people running this way. Bricks: yes, overdistance is fine - absolutely. Just make sure you can recover quick enough for the next important workout! |
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