Cycling, Triathlons, and Bricks
Biking is something we learn to do when we are young. Life is fun and easy. Biking is one of our first tastes of independence and accomplishment. Cycling is what adults do!
Triathlons are compromised of three legs: swim, bike, and run. Swim always goes first, so you are wet for the start of the cycling leg, but you are not so tired that you drown or need rescuing. There are four generally accepted triathlon distances: Sprint, Olympic or International, Half Ironman, and Ironman. The cycling distances are 15 miles, 24.8 miles, 56 miles, and 112 miles, respectively.
As you can see cycling is the central component of a triathlon, literally. Cycling training is not something to put off, think about, or procrastinate over. You need to start your cycling workout when you decide to complete a triathlon. It is essential that you are comfortable riding long distances, are accustomed to your bike and seat, and have enough energy left over for the run.
As your cycling workout progresses, you will be able to grow into the distance of your race. As you increase your endurance, you will start working on speed. When you focus on increasing your speed, incorporate sprints into your workout. For short intervals of 45 - 90 seconds develop and use your explosive power. Then cycle for 3 - 5 minutes at a regular workout pace. Repeat. Repeat. Repeat. This will help increase your sprint pace and, hopefully, increase your base cycling pace.
Once you have some degree of proficiency at the three legs of a triathlon, it is the time to put the triathlon legs together. When training two components consecutively, you are incorporating bricks into your triathlon training program. Traditional bricks are swim/bike and bike/run. These begin to approximate your triathlon and get you prepared for race day. As you can see, each brick still consists of a cycling program.
When you start using bricks to train, you may feel as if your performance is lagging. Remember that you are working out longer and doing multiple activities. Give your body a while to get used to the new regime.
Examples of swim/bike brick workout:
The compromise with the swim/bike brick is that you complete the swimming first. Otherwise, you would just be getting wet and drying off throughout your workout.
Sprint Distance: 3 x 500 yard swim + 5 mile bike.
Olympic Distance: 3 x 1000 yard swim + 15 mile bike.
Examples of bike/run brick workout:
Sprint Distance: 5-6 miles bike + 1 mile run. Repeat at least three times.
Olympic Distance: 7-8 miles bike + 1.5-2 mile run. Repeat at least three times.
With each brick, you continue to use your cycling program; you just include another piece of the race. This is another step in preparation for a successful race day.
Remember to think through, plan, and practice the transitions.
Like biking, triathlons produce a tremendous sense of accomplishment.
Triathlons are compromised of three legs: swim, bike, and run. Swim always goes first, so you are wet for the start of the cycling leg, but you are not so tired that you drown or need rescuing. There are four generally accepted triathlon distances: Sprint, Olympic or International, Half Ironman, and Ironman. The cycling distances are 15 miles, 24.8 miles, 56 miles, and 112 miles, respectively.
As you can see cycling is the central component of a triathlon, literally. Cycling training is not something to put off, think about, or procrastinate over. You need to start your cycling workout when you decide to complete a triathlon. It is essential that you are comfortable riding long distances, are accustomed to your bike and seat, and have enough energy left over for the run.
As your cycling workout progresses, you will be able to grow into the distance of your race. As you increase your endurance, you will start working on speed. When you focus on increasing your speed, incorporate sprints into your workout. For short intervals of 45 - 90 seconds develop and use your explosive power. Then cycle for 3 - 5 minutes at a regular workout pace. Repeat. Repeat. Repeat. This will help increase your sprint pace and, hopefully, increase your base cycling pace.
Once you have some degree of proficiency at the three legs of a triathlon, it is the time to put the triathlon legs together. When training two components consecutively, you are incorporating bricks into your triathlon training program. Traditional bricks are swim/bike and bike/run. These begin to approximate your triathlon and get you prepared for race day. As you can see, each brick still consists of a cycling program.
When you start using bricks to train, you may feel as if your performance is lagging. Remember that you are working out longer and doing multiple activities. Give your body a while to get used to the new regime.
Examples of swim/bike brick workout:
The compromise with the swim/bike brick is that you complete the swimming first. Otherwise, you would just be getting wet and drying off throughout your workout.
Sprint Distance: 3 x 500 yard swim + 5 mile bike.
Olympic Distance: 3 x 1000 yard swim + 15 mile bike.
Examples of bike/run brick workout:
Sprint Distance: 5-6 miles bike + 1 mile run. Repeat at least three times.
Olympic Distance: 7-8 miles bike + 1.5-2 mile run. Repeat at least three times.
With each brick, you continue to use your cycling program; you just include another piece of the race. This is another step in preparation for a successful race day.
Remember to think through, plan, and practice the transitions.
Like biking, triathlons produce a tremendous sense of accomplishment.
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