OK, since you're a Hyper Active Trifueler :), maybe you can answer this question too. On a scale from 1-10 with 10 being as hard as you can push yourself, how hard would you go on the bike in a sprint tri? After I did my first, I wasn't sore at. all. Not even a little tight. I passed probably 15-20 people on the run, which tells me I had more to give on the bike, right? It being my first, I didn't push too too hard on the bike.

The other way I can tell I had lots of gas left in the tank was my run time -- a 24:43 5k, only 31 seconds slower than my stand-alone 5k PR is 24:12.

Bricks are done so that one gets used to running off the bike, bottom line. Use the feq. as you feel is necessary for you to get adjusted to how you want to run. Remember though, the key is a fast turnover (e.g., 90-100rpm cadence) as you start running off the bike. Try it various ways and see what works for you the best. To prepare best for a brick, one should make sure that no matter how fast or strong that you are on the bike, you spin fast cadence (~100rpm or more) before you run and stretch the calfs and legs as you come into T2. This will distribute the blood better in the legs and let you feel better as you start running.

The other part of your question: In a sprint you basically wanna go all out and even above LT is ok. It's short and one can/should be able to sustain the high HRs for this short a distance. Again, it all depends on what you have done in training for prep. You will not go faster than what you have been training at. There is no magic that happens on race day. Pacing is key. Hope this helps.

well maybe if I trained more I wouldn't be a HyperActive one ;)

But in a sprint tri go as hard as you can on the bike, while leaving just a little bit for the run. Don't go so hard that your legs are numb by the end, 'cause that makes running hard! Like you, I have a tendency to save too much on the bike. I'm working on that, and am proud to say that for the first time this year I have felt the "I couldn't have biked harder and still manage the run" feeling. It was awesome.

Passing people could also tell you they were stronger on the bike than you, while you are a stronger runner. That is often the case for me, as I started as a runner. I think standalone 5k and tri 5k PRs should be pretty close, but I don't remember the numbers I've seen given on the board here.

^^^^about a mile. Don't slow down, though.....just increase the cadence. It shouldn't feel good. If it feels like you're resting your legs coming into transition, you're probably just letting the lactic acid pool in there, which isn't too good for the run.

Also of note in BBB's post: starting your run with a high cadence. He talks about both ending bike and starting run cadence :)

When you all first started out, did you feel like you had so much to learn and would never get the hang of it?? I'm feeling that way right now...

Not complaining because I'll take all the advice I can get! But some of it is a little overwhelming. :)

Don't get overwhelmed - when it comes down to it all we are doing is swimming, biking and running - things we did as kids.
The great thing is that there is always more to learn - but best is to take advice from multiple sources and then apply how it best suits you. What is right for one is not necessarily right for everyone. The fun part is experimenting with things to see what will help you improve.

Or they are dumb and ignore everything (sometimes an ego can be part of that) ;)

heh... well there are some everywhere... you just have to be the person you want to be, and I believe your voice isn't much louder that you listen... or something like that.

Honestly, if you feel you have nothing to learn from me, I will just know that I know something important that you don't -- that you can learn from ANYONE :)

it also saves lots of shower and changing time!

ok I should have clarified... assuming you *do* shower ;)

Luckily Mike likes the smell of chlorine...

I do 2.....a month. I think they have their place in training, I also think they can be over-used and cause more problems then they are worth, especially when done too much. Bricks are a great tool for acclimating yourself to running off the bike, but often you are better off riding a little further as opposed to hoping off the bike and trying to get a run in. There are recovery issue's as well as they can be harder on the body and require a bit more recovery...that a lot of athletes fail to account for.

Just giving you the opposite side of this coin :).

I normally do 1 or 2 at the most a week. But I know 2 pro triathletes that run after each bike work out...and man, are they strong. I don't think my body at age 48 would hold up to that many bricks. But I will say, that a brick is my favorite workout. I love to see my neighbers faces when they see me leave on my bike, see me ride home, than see me take off running and return. They normally say something like "don't you ever stop):D

Tim