Week 5 July 27th-August 1st

Week 5 July 27th-August 1st

  If you haven't started training yet, it's never too late!
Have a great week!

*NOTE: We will begin brick workouts this week (week 5) through week 8
See information about brick workouts at the end of this weeks workout plan

Monday: Run 20 minutes/Strength Training
9 and 5/1 - 9 minute warm-up, then 5 minutes jog, 1 minute walk for the
remainder of your run.

Tuesday: Swim: 300 yards (meters)
Warm-up: swim 50 easy
Main set: swim 4 x 50's freestyle -15 seconds rest between each
Swim down: 50 swim easy

Wednesday: Bike 12 miles
Don't forget - include a good warm-up and allow for a cool down. And
don't forget to drink!
Thursday: Run 40 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run

Friday: Swim 400 yards (meters)
Warm-up: swim easy 50
Main set: swim 6 x 50's freestyle -10 seconds rest between each
Swim down: swim easy 50

Saturday: Group Training/Brick Workout:
30 Minute Bike/10 Minute Run/20 Minute Walk

Warm up on the bike with 10 minutes spinning. Keep HR below your zone.
After 10 minutes, slowly bring your HR rate up to aerobic zone for the
remainder of the ride. Allow enough time for cool down. Following the
bike, run easy for 10 minutes. Begin the run with a 2 minute walk for your
warm-up. Then run 3 minutes/walk1 minute for the remaining 8 minutes of
your run. Try and keep your heart rate in your running aerobic zone. Then
finish off the brick with a 20 minute brisk walk. Run 40 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run.


BRICK TRAINING
Bike/run Bricks are included in this workout for one reason only – To help your
legs acclimate from cycling legs to running legs by simulating the bike to run
transition. Bricks are not about proving how tough you are. A brick can be either
a valuable training component or a training liability (causing overuse injuries).
How you approach your brick will determine the outcome. Basically, a brick
workout is a back-to-back workout to help simulate real racing. The most popular
brick is the bike/run brick, which as we stated above, is performed primarily for
leg acclimation from your cycling legs to your running legs. During this training
program, bike/run bricks will be included during weeks 5 through 8. You will be
performing one a week. Depending upon where you ride, you will need to do
some preparation. Have your running gear ready to go when you finish your bike
ride. This is where you want to simulate your race transition from bike to run as
much as possible. During your race, you will not have a tent in which to change
clothing, so you will want to cycle in the same gear you plan on running in.
On the run portion of the brick, you will only need to run for about 10 to 20
minutes (20 minutes tops!). This will provide enough time for you to make the
acclimation from your cycling legs to your running legs. And do not simply take
off running hard! Begin walking for about 2 minutes, then start out with an easy
jog. You may notice your heart rate is higher than your typical zone. That is why
walking initially will help lower it providing active recovery. Try and keep your
heart rate in your zone during the run.

Brick Tips
If possible, perform your brick transition at your home. Why? So you have
a safe place to store your bike when finished. If you travel to do your
cycling (like I do!) make sure you lock your bike in your car before heading
out on the run!
A stationary trainer is a great place to perform your brick workouts. It may
be boring but you are assured your bike will be safe when you hop off and
it allows you to bike and run in a familiar area. It will also allow you to
focus solely on cycling speed work without worrying about automobile
traffic.
Plan ahead. Have everything you will want for your race. Your shoes,
perhaps a running singlet (shirt), a hat, and your nutritional drink or gel.
Again, you want to simulate real race conditions as much as possible.

Practice your bike to run transition as if you were in a race. Take your time
initially. Yes, speed in the transition area is important, but not right now. If
you decide you want to stick with this sport, then you can worry about
being competitive and focusing on time saving steps. For now, get used to
bending over, slipping on your running shoes and heading out on the run.
Begin your run with a walking warm-up. Take a sip of your drink during
this time. Ease into your run. Do not take off sprinting.
Play close attention to how you feel. Yes, the first time you head out, you
will probably feel awful! You will not be used to the feeling of switching
from cycling to running. But you will get used to it. On your first brick be
patient but take note of things that stick out. Are your legs tired? Probably,
but that will improve with practice. Are you cramping? Could be you didn’t
drink/eat enough on your bike ride or it could be what you ate! Are you
dizzy? Probably due to nutrition/hydration related. My point, take note of
how you feel. In most cases, how you feel on the run portion of the brick is
directly related to your nutritional consumption on the bike. And it may not
necessarily be how much you consumed but what you consumed.