Originally Posted by youm0nt
for a brick work out,how does this sound? 2 mile run,5 mile bike,2 mile run.go longer?
I would just start working on your briks starting with a bike. Like was said(just going with what has been said never don a du, but 4 years of tris under my belt) the run to bike is not that bad. Reason being your run cadence is usually very high in comparison to a normal persons bike cadence, so the run to bike you legs move slower, giving them a rest.
The bike to run is a hudge shock, like was said, causes lots of cramping(calves for me), but you need to do the brick training to get used to this, and how to realise that you CAN run through this to a point.
Try say a.....10km bike/1km run/10km bike/1km run
See how you feel after that, it also gives you a chance to try your transition if you set up a mini transition point like jrennie does. This will get you the bennifit of going through a transition a number of times before you do it in a race, as well as you are doing the brick.
After most rides I do i run for atleast a kilometer after riding, its really only the begining of the run i ever have problems with, so i run untill my legs are feeling good to run, then i turn around i go back. I am finding the distance is getting shorter, it also depends on how i rode that day. If it is after the TT series I compete in, i have to run longer, cus i tend to grind more know i am not running hard after(grind=low cadence). In a race I do what I preach, I spin out the last few kilometers, i can definatly tell the difference in how i can pick up to my race pace at a few100meters into the run.
So the big thing like I said, you can go on the distances I said(10/1/10/1, ect?!?) Or you can train like I have been latley, and that is to run after I ride, but I run intil the stiffnes in my legs is gone then finish up the run.
Ohya, I do actual runs to, i dont only run just after riding incase you are wondering, my parents are doing an ironman in a year and a half, I cant let them beat me to the Ironman....what kind of son would I be?? And running is somethign I REALLY need to work on.
Like I said before, if anyone has anything to add to this, or and thoughts on my training, I would love to discuss it. I am not a coach or anything, this is all jsut stuff that I do myself, and it seems to work ok for now.