1/2 IM brick sessions
bunong
Posts: 49
in General Chat
I've (hopefully) built up my a good fitness base and want to get more technical...
What do you Boys and Gals recommend for 1/2 IM brick sessions? I have slightly boggy calfs/tendons which at the slightest sniff of speed work play-up so I after more endurance type sessions for the run.
For the event (Vitruvian) I am looking to complete it in:
Swim 35mins
Cycle 2:30hrs
Run 2:00hrs
Finish target 5:15hrs - bear in mind I've never done one before so may be over ambitious:-)
What do you Boys and Gals recommend for 1/2 IM brick sessions? I have slightly boggy calfs/tendons which at the slightest sniff of speed work play-up so I after more endurance type sessions for the run.
For the event (Vitruvian) I am looking to complete it in:
Swim 35mins
Cycle 2:30hrs
Run 2:00hrs
Finish target 5:15hrs - bear in mind I've never done one before so may be over ambitious:-)
0
Comments
I maybe on my own here but I dont dtoo many brick sessions but heres a few that I have done recently,
25mile bike TT followed by 8-10 mile run
40mile hilly bike followed by 6 - 8 mile run
55mile bike (race pace) followed by 6 mile run
I dont really concentrate too hard on brick sessions, I maybe do 1 a week, tops. I prefer to do a long bike or a long run on its own and concentrate on quality rather than quantity.
Use these bricks to find a good nutrition strategy.
Make sure you do a few stand alone long runs to build run endurance.
Anyway, I was think along similar lines to you. I thought that as the race is long a few seconds lost getting the legs into running mode is not that critical. I already do long rides on there own, and the runs are getting longer - both are strictly in Zone 3 and feel very comfortable. I will probably do one brick every two weeks I think I will go for 25M ride, 30min run both at race pace. For OD I did 15min bike, 10min run, 15min bike, 10min run.
What HR do you race at? I was thinking high end of zone 3 for the whole race??