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Brick Workouts

bstamps12
bstamps12 Posts: 1,184
edited December 2024 in Social Groups
I found this article today about bike/run brick workouts. It basically says that training during tri season should ideally use a 3:3 ratio instead of a 1:1 ratio as you would train earlier in the season. So you would do 15 minutes on the bike, 7-8 minutes running off the bike, then repeat 3 times. Doing it in a 3:3 ratio supposedly helps your muscles adapt to the change more efficiently.

http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/efficiency-with-bike-run-bricks-061212.aspx

Replies

  • Mikaylarae27
    Mikaylarae27 Posts: 175 Member
    Interesting! Thanks for sharing!!!
  • trijoe
    trijoe Posts: 729 Member
    I can only imagine this would also improve transition time, as you do so many of them. Will have to try this very soon!
  • Drudoo
    Drudoo Posts: 275 Member
    I have had a number of these workouts, one of which was 8:8. It was 15 mins on the bike followed by a 4 min run (half mile). It was beneficial in never allowing me to get comfortable and hitting me with wobbly legs 8 times. I cringe at the thought of it...
  • Canuck_TriFit
    Canuck_TriFit Posts: 97 Member
    Thanks for sharing, I've been toying with the idea of doing something like this. I'll give it a try this weekend.
  • marathonmom72
    marathonmom72 Posts: 191 Member
    Great idea - can't wait to try it out! ;)
  • butters1
    butters1 Posts: 1,540 Member
    Interesting! thanks for sharing :)
  • carolinagirl7
    carolinagirl7 Posts: 435 Member
    I have done bricks, but it not occur to me to tighten up the intervals that close. Thanks for sharing
  • Drudoo
    Drudoo Posts: 275 Member
    My brick workouts are tough... I can never keep the bricks taped to my calves during the run portion and they slide around on my shoulders during the bike... :)
  • scott091501
    scott091501 Posts: 1,260 Member
    My brick workouts are tough... I can never keep the bricks taped to my calves during the run portion and they slide around on my shoulders during the bike... :)

    Dude that's why you buy your tri shorts one size too big and you stick them in there.
  • Drudoo
    Drudoo Posts: 275 Member
    Ohhhhhhhhhhhhhhhhhhhhhhhhhh..............................
  • katapple
    katapple Posts: 1,108 Member
    huh, I would have never thought to break up Bricks like this. I'm training for my first and really have one done 3 bricks so far, once after spin class, and the other two while testing out a road bike vs a hybrid bike. I will have to try one of these before race day!
  • iuangina
    iuangina Posts: 691 Member
    These are a great way to help with transition times. I've done it 3 times this season (typically about once a month) and my T2 times were great during my last race. It also made my legs really strong. I would recommend trying it. It definitely sucks while you are doing it, but the improvement is amazing.
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