It's something you need to work up to and take the recovery after a tough workout seriously. Treat it like part of your training (because it is), and don't skimp on it. That said, it is one of the most effective training sessions you can do.

I think the most valuable workout you can do for an Ironman is the long ride(5-6hr) followed by the 30 min transition run. Then, following that up on the next day with the long run.

True, the quality of that long run is sub par vs doing it in a fully recovered state, but in an ironman you will feel less than fresh when you start your marathon. You essentially train yourself to run on tired legs. Eventually, with enough of them, they become easier. They are excellent simulations. I feel they are harder than the actual race itself because you are already in a fatigued state vs tapered for a race.

Some tips for recovery between these sessions include first, nutrition, take some whey protein and carbohydrate and glutamine immediately following the session. You can get this in a powdered form called "recoverite" from Hammer nutrition.

Next, drink your recovery smoothie while you soak in an ice bath. Sit in it as long as you can 20 min max.

You can also try moving the long run to later in the day to give yourself a few more hours of recovery. If you have to walk a little on the run. That's OK just keep moving.

On the third day make sure you take the day off or go for an easy swim.

Good luck with the training. If you do this, You will be ready.;)

I did a 30K bike/7K run X 3 repeat on Saturday and it was awesome. Talk about a confidence booster. Try to negative split your runs and work on nutrition too. I will be doing more of these workouts in the future! I then just swam the next day and too a recovery day and feel great... IMHO.

My long rides or bircks are always on saturdays..... the bricks never have more than a 30 min run.

My long runs are always scheduled for sunday. During my first training weeks it was a bit hard but I got used to it.

Never have I had a brick with a run longer than 30 min so I don´t have any complaints there.

I base the length of my long sessions (bricks included) on my ability to recover from them. If it takes more than 2 days to recover... that is if there is still any muscle pain, tenderness, heavy stiffness or just plain lack of ability to do a hard session after 2 days of easy training after a long set, then it was by far too hard.

Therefore, my training for long bricks varies throughout the year. If I am running well, have a good base and recover from running easily, then I will do something like 3-4hr bike (sub IM pace- HIM pace) leading into up to 2hr run.

If my running isn't solid at this stage then I would do something like 5-6hr on the bike and 30-45min run.

All depends on what the body is capable of absorbing at the time.