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Old 02-28-05, 07:56 AM   #1
RiPHRaPH
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brick or single disciplines

i am newly christened 40 year old and need a new challenge. I am eyeing an august 14th olympic tri.

it is winter here and i belong to a health club.

i like swimming for a 1/2 hour then hopping on the bike OR spinning for an hour then running for 20-30 minutes. is this wise>?

i exercise 6 days a week and want to use this combination 3 times a week.

is this wise?

p.s. i dislike running, but if i can fire up some tunes i can run on the track for a while without feeling mentally deprived.

thoughts?
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Old 02-28-05, 09:05 AM   #2
hoodlum
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It isn't wise or necessary to do a brick everytime you workout, but 1-2 times a week will be a great help on race day. There is no way to replicate that strange feeling except by doing it enough to get used to it.
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Old 02-28-05, 10:07 AM   #3
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Originally Posted by hoodlum
It isn't wise or necessary to do a brick everytime you workout, but 1-2 times a week will be a great help on race day. There is no way to replicate that strange feeling except by doing it enough to get used to it.
1

Most do bricks once a week. It is better to consider it a transition run. Usually about 20 minutes for an oly race.
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Old 02-28-05, 05:28 PM   #4
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I think what you're doing is great - KEEP IT UP. If you can get outside and train - do it, and run some more miles daily and weekly. Come race day it won't be the windless, and the steady temps of a health club.
I do bricks every day and it's the reason for my longevity, durablility and the reason I can race so much in a given year. Today I ran 9-miles and cycled 20 on my trainier, and a 2/day tends to be my normal routine. Although, they are short bricks in my book...because I am a marathon runner, "Running" is my core and I tend to average 65/miles/week year round. I too run/train 6-days/week, saving Sunday for a fun - no stress day and sometimes if I feel like it take it completly off. Much of my cycling this time of year is on my trainer (a lifecycle 9500, the same commerical one found in many health clubs). I train this way year round - no matter what type of race is next on my schedule...and next up is Boston Marathon (ran Disney Marathon in January).
I tend to run 3-4 marathons/year, (2) -1/2 IM's , an open water swim series (10-races), a bike TT series (8-races), 2-3 Olympic distance tri's,several 5 and 10k's, some trail runs, a 10-mile race, and (3) -1/2 marathons. Which last year added up to about 27 races total.

Daily Bricks are great, but once a week I do a long brick switching emphsis to either "Bike" or "Run" ie. Bike 80, Run 15-18 - or - Bike 50, Run 20-22. I'm no spring chicken either as this November I will be 47. But I can tell you it's a ton of fun wipping the young kids who think they know it all. But - everyone is at a different level and everyone starts somewhere. What I do is right for me - I have specific goals in that I want to be able to race "anything" from a 5k - to - an Ironman Triathlon on pretty much any given week, I want to be and I am in that kind of shape most of the year. I have no off-season, although after my fall marathon (October - November), I don't race until January which is Disney. Then after that I don't race until Boston in April - so I guess that's my off-season if you want to call it that. Last year in August I had 1-Olympic distance, (1)-1/2 IM, the Pikes Peak Assent and Marathon (back to back), 2 open water swim/run race events and 2 1/2 marathons all in the same month. The way I train (doing daily doubles) has allowed me to continue to train and race at the level I do. Doing doubles as a part of training is a big part of allowing that to happen, and keeping me several steps ahead of most 25-years younger than me. The thing about being in top condition is that you can pretty much "just show up" at any race you choose, have fun and do pretty well. Doing daily doubles is a great way to maintain endurance and speed, it's also not uncommon for me to do 3x/day or even a 4x/day here and there. Although you still have to put the time in at the track doing real speed work and doing the LSD or Long Slow Distance workouts.

Here is an example from my training log from last year:

Mon: Run-9, Bike-35, and Strength Train
Tues: Run-9, Swim-3,000+ meters (with masters swim)
Wed: Run-9, Bike-35, and Strength Train
Thr: Run-6 (AM) Bike-35, Swim/Run-5k (Stroke and Stride every Thursday night race series 6:00PM - Swim 1500m open water + 5k)
Fri: Run-9, Bike-35, Swim-3,000-4,000 Meters, Strength train
Sat: Missed the entire day due to Holiday plans (missed 18 mile run and an easy 35)
Sun: Run-4, Swim-1600, Run-4 One of my favorite workouts as of late - run to the Rec. Center, Swim and run back home. Did this for the only the second time last Sunday - plan to try to push harder and improve my time week to week.

Planned Total for this week
Run-71, Bike-175, Swim-10,000 meters, Strength train 3 days

Last edited by MHR; 03-01-05 at 09:53 AM.
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