It is Day 15 of our Do Something Streak and Mark Allen is again with one other Saturday exercise. After final weekend’s trip, this week it’s a bike-run brick session with two choices: a 90-minute model or a 45-minute model. Allen, the six-time Ironman world champion turned coach, might be offering a exercise for each Saturday of the problem.
He described this session as “the perfect January brick workout” and gave us a transparent reminder: “It’s never too early to start training your body to be able to transition from cycling to running. This tends to be the more important of the two transitions in a triathlon (the other one being swimming to cycling).”
Allen is a giant advocate of together with bike-run bricks in your coaching whatever the time of 12 months with the intention to get your physique as acquainted as doable with the transition.
He mentioned: “Without practicing this transition (from bike to run), it can actually be fairly difficult. In cycling, your range of motion is limited by the pedaling circle. When you run, you can approach full range of motion in the legs. Cycling is bent over, which shortens a lot of the muscles in the front/core of your body. Running is upright and stretches those same muscles. Cycling is quad-dominant. Running engages the hamstrings quite a bit along with the calf muscles. My point here is that it’s important to remember they are two very different sports.”
This exercise will allow you to to get higher at transitioning from bike to run, so the aim is to do them back-to-back as a single exercise moderately than as two separate classes with time to relaxation and recuperate between them.
Allen mentioned: “For the ride, pick a route that is about one hour in length. It can be any kind of terrain, but for these first few bricks of the year let’s try to keep the terrain flat to rolling. Split the ride into thirds. Build the effort as you go through the workout. So the first third is the easiest, build the effort in the middle third, and then make the final third the strongest. Keep the top-end effort to be roughly mid-zone 3 at the hardest (top end of your aerobic range), so RPE 7/10.
“For the run, it should ideally take place within about five minutes of finishing the bike. Even if it takes longer, the main thing is to not let your energy come down, just make sure it all flows like one workout.
“The run should be no more than 30 minutes. Build into the run during the first 5-10 minutes, slowly letting your stride length open up and your posture to gradually be tall and relaxed. Then for the next 15-20 minutes hold a steady pace with a focus on your overall cadence rate. Ideally it should be around 80 strides per minute or higher (counted on one side). If you are a lot lower than that (65-70) you are likely over-striding. Shorten up the stride and see if you can land lighter on your feet. Then warm down for the final 5-10 minutes.”
For the shorter model, merely make the trip half-hour in length, constructing effort each 10 minutes, and run for quarter-hour, as 5 minutes simple, 5 minutes regular, 5 minutes simple/cool-down.
To search out out extra about bike-run brick exercises, take a look at this video from Allen.
Do One thing Streak, Day 15: Mark Allen’s Bike-Run Brick Exercise
Bike: 1-hour trip, constructing in 20-min. increments, as: 20 min. simple, 20 min. simple/average, 20 min. average (not more than RPE 7/10)
Run: ~30 min. as: first 5-10 min. simple construct, 15-20. min regular, 5-10 min. simple cool-down
Bike: 30 min. trip, constructing in 10-min. increments, as: 10 min. simple, 10 min. simple/average, 10 min. average (not more than RPE 7/10)
Run: 15 min. run, as: 5 min. simple, 5 min. regular, 5 min. simple/cool-down.