Brick workout question
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ryanweeg posted 37 weeks ago.
In my opinion, you're doing good with taking 5 minutes between the two disciplines. My collegiate tri coach always said it is best to do it within 10 minutes which I always thought to be good. If you consider transition times your 5 minutes for non race transition is not too bad. And maybe you are getting alot better, after all, the point of practicing brick workouts is so your legs get used to that feeling after the bike.
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Anton posted 37 weeks ago.
I've always gone with the 10 minute rule...especially for long bricks. Just make sure that when warmer weather presents itself you get in some bricks with a fast T so you can really experience the
"Dead leg run" feeling.
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Triguy98 posted 37 weeks ago.
As long as you are moving along and not just farting around while getting changed, you're doing fine. During the summer, I often change shorts during my transitions, so no, I dont have my race T times in the 60 second range.
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Sully800 posted 37 weeks ago.
The longer the distances of the brick the less time will matter...shooting for 1-2 minutes would be a good goal since thats roughly what you'd experience in a real race, but 5 minutes isn't bad. If you feel fine heading into the run its definitely a good sign for your ability to transition. And once you are able to do both workouts outdoors you can easily decrease the transition time to race standards.
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beads1985 posted 37 weeks ago.
I agree that you want to closely mimic race conditions but within 10 minutes will get you the results you want.
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stewarba posted 37 weeks ago.
I'm assuming that it has to be cold where you are and that when you say you are doing a brick that you are running a decent distance, but have you tried to just throw on your shoes (forgoing the winter gear) and just run out about quarter mile at race tempo to gage how that feels compared to your 5 minute tranition and then run? Maybe the next time you do a bike workout just do a short run to get an idea of what that feels like - just a thought.
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wirebook posted 36 weeks ago.
If I'm doing a true brick (as opposed to just back to back workouts), then I tend to be under a few minutes. Basically just enough time for me to park my bike in the garage, take off my shoes/helmet/gloves/bike shirt and switch to running shoes/whatever shirt. Maybe 2-3 minutes tops.
I guess the benefit I get out of bricks tends to be the first 5-10 minutes. After that point my running has pretty much stablized and I'm on autopilot. My biggest issue is actually going out too fast into the run segment (in a race) because my body feels slower than it's really going after travelling at high speeds on the bike. Kinda fun..but also scary as crap when you realize your running splits you simply can't maintain for the given distance.
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UFTriGator posted 36 weeks ago.
I don't agree with that. The whole point of doing a brick is to get used to running with good form while you're tired.
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burnman posted 36 weeks ago.
For mid to long training runs, most advisors suggest that you integrate walking intervals (e.g. for every 15min of running you walk 2min). The purpose of this is to periodically provide fresh legs so that your run periods are more effective. It seems to me that if you're grinding along on the run after a 1-2 minute T, you're probably not getting the most out of your early run stage(s). However, if you feel great after a 5 minute T, then you will probably start out running with better form, greater efficiency, and less fatigue (thus, making up for the extra 3 minutes). As mentioned above, this is especially true for longer runs, where giving up 3 minutes is like spitting in the ocean.
Per UFTriGator's return comment (above), I'd like to add that the advice on walking, and my opinion on getting R&R in transition, are related to overall conditioning and base training. By definition, bricks are race simulation, so if you don't plan on planting your rear for 5 minutes in T2, your eventual brick training should reflect that. In hindsight, my comments are more applicable to back-to-backs rather than bricks. Point taken.
How long of a break between cycling and running is to long for a brick workout to be ineffective?
The reason I ask is that during these cold months, from riding my trainer indoors to getting dressed up to run outside takes about 5 or more minutes before I can get out the door. I wouldn't think that this would be to long, but the last few brick workouts I have felt way to good at the start of the run and it feels like I didn't even cycle and it is not because I was not going all out of the trainer. My legs are absolutely dead getting off the bike but feel great when I start running. Am I just getting better at the transition because I am actually doing brick workouts this year or am I waiting to long before I get going?
Thanks in advance for the input.