General Discussion Triathlon Talk » Brick Workouts: Run first or second for goal of improving run performance? Rss Feed  
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2013-06-25 9:36 AM

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Subject: Brick Workouts: Run first or second for goal of improving run performance?
Hi All!

Just finished my first oly this past weekend and have a second event (Nations tri) in early September. The run is my weak event, particularly as I've struggled with shin splints and tight calves all season, and I really struggled through it in this last race.

My training plan for the next 10 weeks includes swim/run bricks Tue-Thur-Sun with my long run on Thursdays, bike/strength Mon-Wed, and long bike followed by transition runs on Saturdays.

For the swim/run bricks, I've heard differing schools of thought on whether to do the run last because you're never running on fresh legs during your race, vs. advice that says you should start a brick with your weaker event first as you'll maximize your performance improvements if you're fresh. Any thoughts on which approach is better for someone who needs to focus on run performance?

Thanks!


2013-06-25 9:41 AM
in reply to: alishaarrr

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Subject: RE: Brick Workouts: Run first or second for goal of improving run performance?
The value of the bike-run brick has nothing directly to do with run performance, in that doing them doesn't make you a better runner. All it really accomplishes is training your body physiologically to adapt to the sensation of running after having been on the bike for a while. Arguably once you 'get it' you shouldn't need to do it as often. Your body will 'remember' what it feels like and get through it. If you want to work on the run, work on the run.
2013-06-25 9:53 AM
in reply to: alishaarrr

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Subject: RE: Brick Workouts: Run first or second for goal of improving run performance?
What are you trying to achieve with the swim/run bricks? Is this just a way to fit 2 workouts in the day? If it was me, and btw, I would only do a swim/run brick if I need to fit the two workouts together due to time constraints, I would do the swim first since it would allow me to get high quality in both workouts. If I do a run and it has some intensity and right after that I get in the pool, I would probably not have a great quality swim.

Nevertheless, I would say that if you can do the 2 workouts at different times during the day, that would be my preference. Such as one in the morning and the other one at lunch time, which is what I usually do.
2013-06-25 9:54 AM
in reply to: alishaarrr

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Subject: RE: Brick Workouts: Run first or second for goal of improving run performance?
Except for your transition run, if possible, separate your two workouts of the day. One workout in the morning and one in the afternoon or evening.

As to improving your running, that's about becoming a better runner through specific run training and is also linked to swim and bike fitness and pacing. So, if you have good fitness in all three sports AND pace well on the swim and bike, you'll likely run well. Miss any of those elements and the run will suffer, regardless of run fitness.

Shane
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