Bricks

bstamps12

Just curious about everyone's paces during a brick workout. What is your normal run pace & what is your pace running after you've biked?

My normal pace is just under 10:00 mile. I did my first Brick since August this weekend and my run pace was 10:55 mile. I wasn't feeling great anyways, but I was surprised at just how much slower my pace was.

FrenchMob

I try to do my bricks at race pace but shorter distances. It also depends on my workout days; if it's a run day, then I'll do a short 20 min bike ride with the last 5 mins at race pace, then do my usual run at whatever pace the plan calls for.

I'm into duathlons so I also do bricks going from run to bike, but not as often as that transition isn't as drastic as bike to run.

keldawm

When I was training, I would do my bricks at a race pace but cut the distances down. Can't wait to start training again!

trijoe

My guess is, you nailed it that you weren't feeling great.

Past that, what are your bike and run cadence? You may be biking with a low cadence then translating that to the run. You may consider synching your cadences, and seeing if that helps.

You may also have your RPE out of synch. When you bike, is your RPE about the same as your run, or is it higher? If you're trying too hard on the bike, you may be exhausted by the time you start running.

The last one, I promise: There's a reason various people in the tri/du group stress bricks. They're simply great training. It could be that since your body's not used to them, it naturally doesn't respond to them like it would to a plain old run. More brick training could be the key.

************************

Personally, I tend to go faster on a brick run, as I always come out of transition (even on a training day but definitely on race day) on an adrenaline high. I have to slow myself down for the first mile, or I crash n burn later on.

bstamps12

How do I get my bike cadence? I use my Garmin Forerunner on the bike which doesn't show bike cadence, but I know you can just count it?

I know how to count my run cadence but haven't done it recently and my running has improved a lot the last 2 months. I'll count it next time I run.

Good to know where other triathletes are on their pacing. My triathlons usually go like this: Swim: 1st or 2nd among females, 5th or 6th overall. T1: Pretty fast, usually stay in the same order I entered transition in. Bike: Get passed by over half of the pack. T2: Pass a few people because I don't have clip-in shoes yet so I don't have to change shoes. Run: Pass about 1/4-1/5 of the people who passed me on the bike.

I'm working on getting better on the bike but don't want to kill myself there for very little time gain if I can just work more on bricks and improving my pace in the run. I think part of the reason it was so slow was the fact that I haven't done one since August.

trijoe

HA HA HA HA HA!!!!!! I LOVE it that you're passing people on the run who passed you on the bike. It shows you are doing things right, both with training and racing, and those of the being passed persuasion, are doing some things wrong. Pat yourself on the back hard and long for that. "In your face" obnoxious attitude aside, kudos to you for racing properly. I read an article by a triathlon coach titled "I didn't finish great, but you should have seen my bike split!". So, there's something to be said for being able to finish strong. With that said, being strong on the bike is a HUGE plus that pays off in spades on the run, when you race properly.

Bike cadence: You have a Garmin, I assume a fairly recent one, so you should be able to purchase a Garmin cycle attachment (not sure of the name) that will give you cadence, MPH, you name it. It's an odd looking piece of equipment, but it's a dream come true for me anyway. It turns my Garmin into a cycle computer. Love it. Otherwise, count your pedal strokes (for one foot) for one minute. Different people recommend different cadence, but it's generally considered proper to pedal at 90RPM. Anything slower, and you're in too hard of a gear. Anything faster, and your gear is too easy.

Okay, take this for what it's worth.
It sounds like you're one hell of a natural born athlete. The kind I dream of being, but will never be, then envy when I meet. Seriously. If triathlon is a bug you've caught, then for pete's sake just go for it. Doing great on the bike shouldn't be something you shy away from. Actually, a great (notice I didn't say "fast)) bike split will set you up with perfection for your run. From the sound of it, I wouldn't be surprised if this also gets you a podium trophy.

I don't mean this in any negative light, and I certainly am no shining star when it comes to making it to the podium. So take my advice for what it's work - free advice. Still, Don't discount the effect that a great bike will have on your overall time.

My two cents.
TriJoe.

hkulbacki

How do I get my bike cadence? I use my Garmin Forerunner on the bike which doesn't show bike cadence, but I know you can just count it?

I know how to count my run cadence but haven't done it recently and my running has improved a lot the last 2 months. I'll count it next time I run.

I have the Forerunner 405 and just picked up a Garmin Foot Pod to track cadence for about $40 on eBay - works with both running and biking. Although I haven't tried it on the bike yet as my bike computer give me cadence.

cliffdc

Bike cadence: You have a Garmin, I assume a fairly recent one, so you should be able to purchase a Garmin cycle attachment (not sure of the name) that will give you cadence, MPH, you name it. It's an odd looking piece of equipment, but it's a dream come true for me anyway. It turns my Garmin into a cycle computer. Love it. Otherwise, count your pedal strokes (for one foot) for one minute. Different people recommend different cadence, but it's generally considered proper to pedal at 90RPM. Anything slower, and you're in too hard of a gear. Anything faster, and your gear is too easy.

Okay, take this for what it's worth.

Garmin speed and cadence sensor (not really needed if you have GPS for speed and power meter for cadence)
http://www.amazon.com/Garmin-Speed-Cadence-Bike-Sensor/dp/B000BFNOT8/ref=cm_cmu_pg__header