As the story goes, a gentleman by the name of Matt Brick gave birth the bike-run workout. The workout has been affectionately named "Bricks" by most in the sport. In this post I will provide some thoughts on how to integrate Bricks into your customised training program.First lets break into some physiology and try and understand some of the issues our body is being challenged with when going from biker to runner. Here is what is known, the pedal stroke of the biker has a limited range of motion that causes tightening of the IT bands; shortening of the psosa muscle (from being aero), and limited blood flow through the the entire leg. When you go to running and try to run in full stride these tightened tendons, shortened muscles, and limited blood flow will all cause a delay in getting up to full speed on the run i.e. your body will take time to adjust to the new demands. So doing Bricks will get your body used to the demands of adjusting from biker to runner and shorten the time it takes to get to full speed on the run.
The application of the Brick into your training program is a progression that depends on where you are in your training program. Here are some thoughts on application specific to Half Ironman and Ironman training programs.
Note: Split your program into three phases, Early, Middle, and Late i.e. 24 Week Program - First 8 weeks would be Early, second 8 weeks would be Middle, third 8 weeks would be Late.
Early Phase
- Brick that consists of a 1.5 to 3.5 hours on the bike followed by a 20 to 30 minute run all at moderate aerobic effort;
- Every two weeks;
- Start the run within 10 minutes of finishing your bike.
Middle Phase
- Same as early phase but add 10 to 15 minutes on the run and move the effort from moderate to high aerobic;
- Two weeks on and then take a week off;
- Start the run within 10 minutes of finishing your bike.
Late Phase
- Same as middle phase and include another Brick workout i.e. run after long bike workout;
- Do a Brick every week, alternate weeks between moderate distance Brick and long distance Brick. The moderate distance Brick should have a run no longer than 45 minutes and the long distance Brick should have a run no longer than 60 minutes; and
- Start the run within 10 minutes of finishing your bike.
One thing you will notice is in the beginning these workouts will be challenging but as your body adapts it will become easier.
Couple of other points worth mentioning about going from Biker to Runner, a tri bike with the specific geometry really helps the transition. Also, standing up on your bike frequently to stretch out your legs and back will aid in the loosening of tendons and muscles. Also, standing may promote more blood flow to other parts of the leg. Every little bit counts.
Mikey
