Bricks for HIM training

[mnowac]

I start training for my first Half Ironman in a few weeks. I chose an intermediate training planning that I snagged from trifuel.com. After comparing several plans I picked this one, I like it, it has 3 bikes a week, 2 of those are over an hour. On Wednesdays the bike goes anywhere from 90-120 mins and is then followed by a 10-15 min brick and then the Sat bike ride goes from 90-210 mins with a 15 min brick. The bricks don't get any longer than that and that scares me a little. Running 1-2 miles after a long ride doesn't seem to me like it will prep me for a 13 mile run. Opinions please? Should I stretch out that brick?

[robreddy]

M

definately does not seem like a long enough brick - to start ya that is great - but would suggest getting in something that tops out more like 3 hr ride and 30-40 min run

a good brick that seems to work for people going up to HIM is the tuesday night (not sure what night it will be this year) brick out of Sweetwater Landing - that workout usually starts early season at 60 min ride and 20 min run and will work its way up to 90+ min ride and 40+ min run - can even get closer to 100 min ride and 50 min run

second half for the ride picks up speed and there is the opportunity to run hills

all levels of ability participate - both the ride and run are out and back so it is hard to get lost. the group is usually between 6 and 12 people though it may grow some this year

r

[Aussie Rob]

Second the tuesday brick workout. My running kinda sucks, and if it wasn't for never missing this workout im not sure i could have done the GCT half.

[michellemead]

Hi Rob:

I'm with Rob R. - That's tooo short for 1/2 IM - my runs go to 1 hour even 1:20. Biking usually goes 2hour workout then run... mixing it up a bit do the 1:20 run followed by 30 min 100+ RPM's on bike - gets your legs moving fast - like speed work with no pounding - one of my fav's!!

Michelle

[m gorris]

M-

Second, third and fourth above posts. Thought I'd pass along one of my fave's for a 70.3

I call it the 70/50, and I complete it 2 weeks out from my half.

Bike- 70% of the half IM bike distance / 40 miles. OK, it is actually 71.5% but 71.5/50 doesn't have as good of a ring to it.
On the ride, build your pace the first 15 miles, then miles 15-35 [20 miles] get as close to predicted race pace as possible. Spin the final 5 miles in. Try to complete the bike on a course similar to your race

Transition- Don't lolly-gag. Complete it just as you would come race day.

Run- 50% of the half-IM run or 6.55 miles. Come out of your transition around 20-30" slower than predicted race pace. Keep that pace for the first 2 miles. Run miles 3-5 at race pace. Drop back down to around 30-45" slower than race pace for the final 1.55, throwing in some pick-ups.

This will give you a great workout as well as a nice "race sim" brick. Get your body used to doing what you want it to do on race day!

Good luck