I am not a coach or anything, but I have always done a brick after every long ride. Even if it is just 2 miles. It has helped my legs tremendously and I have ALWAYS felt strong starting the run. It makes a huge difference.
Mine range from 2 miles to 6 (my longest so far). I'm sure they will increase as the IM gets closer. I just do what my coach says!

I recommend doing short runs, 10-15 minutes, at ironman race pace, after your long rides and doing long runs on a sepaerate day. I would do this for 4 weeks. Then move your long run midweek and lengthen the post-ride brick for 3 weeks. More information about ironman training and bricks is available in The Triathletes Guide to Run Training, available at Fitness-Concepts.com Have a great race. Ken

Tricomet,

Another option, is to trade days (ie long-ride & brick Sat. with long-run Sun. or any combo with these on back to back days). Give your body a chance to feel the difference of running on tired legs. This is a great training tech., although, I would gauge your own ability to recover as it is rather demanding when done week in and week out. No need for any injury!

Panchotri,

As for my brick work, usually twice in a week. One shorter run 30-35 min. (on avg.) w/ the long-ride and another 7-8 mi run coupled with a medium distance ride mid-week. I will mention, that I have used the run every time you get off the bike rountine, even if they are short 10-15 min. transitions. This was rather effective to condition the body to be prepared running after cycling. As far as a time, I don't think it's too early to start. I do a brick everytime I get off the bike after a long-ride. And I agree with your assessment, I would'nt go much more than 6 mi. The longest l will go prior to IM LP is about 50 min. off a long ride.

well seems that its never too early to start and does not matter how many I put in the log. Ken mentioned 7 weeks and I like the idea to move the long run in the midweek. If I can't squeeze the midweek long run, I'll go for long ride on saturday and short run after that to start with and gradually increase the run. For sunday i'm going to alternate lsd and long rides. Which originally is what I came up for my training plan in the first place.
Jason also I liked the idea that everytime off the bike take a run even if is short..

Panchotri,

Tricomet has the right idea about doing what I call "transition runs" after every bike session. It doesn't have to be hard or fast, the purpose is to get your legs used to running after having been on a bike for several hours. True "brick " workouts should be done at just under race pace for both areas, you should discuss the number and frequency of these workouts with your coach. Also some people do these "mega brick" workouts (i.e. 100mi bike/18-20mi run) one of these is OK and should be done no less than 6 weeks out as this kind of workout will wreck you for a week at least. I as a coach don't recommend that my athletes do this type of workout as the time it takes to recover is time that is not being used to train. The longest brick that I have ever recommended for an athlete is a 4hr bike/2hour run, and this was a guy with Kona as his goal. If you are new to the distance and just want to finish then a 3hr/1.5hr is as long as you need to go. I also am a fan of the Saturday long ride/Sunday long run as you learn to run with tired legs.
Hope this helps

Brett

Brett,

Quick question on the "mega brick". What has been your experience with athletes going that long on a single workout. I'm looking at it in terms of recovery breaking training consistancy that close to an event. If I go much more than 50 min. off a 100+ ride than I'm in need of serious recovery. So, my question is, in your experience has this tech. built any fitness for these athletes or has it just been a means of physical/mental conditioning for the time/distance?

one other suggestion to expand a workout and max. on aerobic benifits. Once you have a few 5 to 6 hour rides under your belt(mid season) a great weekend workout is, an early morning lake swim(NO pool) of 1 hour to 1:30, head home, get out the bike an go for 5 hr.(aerobic), change into some comfy running shorts and go out for a 1 hr. easy run. This 7 hr workout may take a total of 8, 9, or even 10 hours to complete. One of the key benifits here is a steady day on race day nutrition(great time to try out your race day nutrition plan), this is not a race, take time between each effort. It is key to try and end this workout fresh! if not, you need to work on your pacing and or endurance !

bike to run workouts, known as bricks because that is what your legs feel like when running after cycling.

Talking about coaching, I think you’re absolutely right. I choose not to have coach because I want to joggle training/work/family/etc without pressure of being there and lose control of life’s balance. With a coach you have extra commitment money wise and the responsibility of doing it and doing it right. BUT as you said don’t have the insight experience. I have to say that I’ve completed 2 ½ IM and several olys in the last 2 years. Now, I have managed to put 13 hours average a week, 15 tops, with a plan and still been able to manage life. That is big deal for me. I’m going to say this only once because i’m a superstitious person: My goal is not only finish Vineman but finish within 12 hours. If things go right I am going to give it a shot to qualify for the big event. Then knowing that I can make the commitment I’m sure I’m getting a coach. Thanks for you advice.