the compound brick

[gregnemes]

ive been doing a "compound brick" for the past two seasons. ive seen some pretty good gains from it. would liek to see your guys thoughts on how to tune this workout a little better - or if any of you guys do something similar.

here it is:

go to the track, bring your bike, running shoes, water/sports drink, and a towel. set up a mini transition area.

weeks 1-4:
1. 3x 2 mile bike/1 km run
2. 4x 2 mile bike/1 km run
3. 5x 2 mile bike/1 km run
4. 3x 2 mile bike/1 km run

weeks 5-9:
1. 3x 3 mile bike/1 mile run
2. 4x 3 mile bike/1 mile run
3. 5x 3 mile bike/1 mile run
4. 3x 3 mile bike/1 mile run

weeks 10-13:
1. 3x 4 mile bike/2 km run
2. 4x 4 mile bike/2 km run
3. 5x 4 mile bike/2 km run
4. 3x 4 mile bike/2 km run

recoveries are 1-2 minutes of walking

helps with speed, getting used to transitioning fast, and really reduces brick fatigue.

let me know what you think!

greg

[MarkD]

Greg -

A friend of mine who no longer lives in the area was a world class agegroup duathlete. He did this type of workout and preached it as gold. So... I believe !

[mgorris]

Ditto MD's comments

Josh Ritchie used to do these all the time and let's just say he was pretty fast

good luck