How to Run a run-bike brick workout Part I

This is in response to the thread that was started by Dr Z - practice. practice, practice - If you can't get it right today, then don't expect it to magically go well on race day. It just doesn't work like that. That would be like not studying and still expecting to pass an exam. The chances are it will not happen. The odds are against you if you leave your chances to fate, but they are much better if you are prepared.

Running a brick can take many forms:
1 - sprint, Oly, Half IM, or IM simulations
2 - they can do done at different speeds, efforts and/or paces
3 - they can be multiple r/b/r/b/r/b/r/b etc or single b/r

In Part I will talk about learning to run to the best of your ability in a race and by following the same effort as you do in your training bricks.

For this example we will use sprint distance training

1 - pick your bike route/pace/effort (HR)
2 - pick your run route/pace/effort (HR)
3 - lay your run stuff out like T2 in a race
4 - make sure you are mentally ready to take on this beast (mentally rehearse) - this IS your race day.

Bike pacing: The biggest mistake triathletes make is that they push the bike too hard. Please pace yourself throughout the bike. Start out easy and build into the bike ride. About 2-3 miles out from the finish of the bike, take in a gel - this is to give you some calories before the run. At this same time you are taking a mental invenotry of how you feel and think about where your T2 rack is, and how smooth you are going to transition. At 0.5 mile to go, sit up, spin easy and get ready for a smooth transition. Picture yourself being smooth.

Once you dismount from the bike - you may use your garage, car, or your living room for your T2 -put your gear on as you would in the race: race number, socks, shoes, running hat or visor, and if you have to use the john, now is the time. After you are dressed.

Now, as you start the run, ease into it as if you were just warming up for the first time in many weeks of running. You start very slow - barely pick up your feet. Breathe slowly and talk out loud to your self so you can hear how hard you are breathing "I am doing great - repeat. I am doing great" - keep repeating this to yourself. Once you have passed the 1/2 mile mark, you can now pick up the pace just a little until you get to the turn around. Once at the turn around, you can really go as hard as you want. Once you finish, get some water and walk/stretch for another 5-15 minutes - this is very important for your recovery.

My favorite bricks include:
Biking 10x30 secs very hard with 1 min recovery and then finishing the bike with a 2 mile run on the track.

Biking 12 miles all out, and then running 3 miles all out. Using proper pacing of course.

Biking 10 miles, running 2, and then biking 5 miles, running 1.

These are all good for Sprint Training. Good luck and if you have questions ask away. In Part II I will go over Oly Distance Bricks.