Well we've shared a swim, bike, and run workout thus far. And seeing as many of us are triathletes one of the most crucial parts of training are those brick sessions. You may have a killer bike split in a race, but if you fall apart on the run was that effort on the bike correct? Since we are in December/January the following aerobic workout is a great way to mix things up. (this should probably be done indoors with a trainer and treadmill, at the gym with a bike and treadmill...but if you prefer take to the streets, just be careful!) Make sure you're prepared for this workout...having your bike set up, treadmill set up, running shoes ready, water ready...you get the picture.
Bike - 30 minutes
- 10 minutes warm up in a comfortable gear
- Each 5 minutes after your initial warm up increase the effort by going to a smaller cog on the cassette. (if you train with power add between 5-10 watts every 5 minutes)
- Continue to "drop" a gear until your 30 minutes are up, and QUICKLY transition to your running shoes.
Run - 20 minutes
- Take this run out hard, your legs should be warmed up, and in a race aren't you going to run hard?
- Stay with the pace, and if you're heart rate calms down where you want to increase your pace go for it.
- The key here is that you're running within seconds of getting off of your bike. A transition of less than a minute would be ideal here!
- Now that your 20 minutes is up, get those running shoes off and right back to your bike.
Bike - 20 minutes
- To start back on the bike your heart rate should be elevated, keep it there by putting in a perceived effort of around 8 (on a scale to 10).
- After 10 minutes at that level start to slowly cool down until the 20 minutes is up.
This workout should help you get more used to running off of the bike, and is a great way to keep that aerobic work going. Have a happy and safe New Year and we can't wait to see everyone have an amazing 2011!! Remember if you have a favorite workout keep sending them on in.
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