BRICK

2011-06-10T19:07:00.000-07:00

If you have never heard of a BRICK before, other than in the masonary world, let me introduce you to it in the Triathlon world. BRICK workouts are when you combine a Bike and Run workout, simulating a race. They call them BRICKS because you are laying one workout on top of another. I like to say they call them BRICKS, because after a long hard bike the last thing you want to do is run...ick. Get it? Bike Run, Ick...BRICK. OK, that was bad. A BRICK workout can also be a swim to bike as well, so it doesn't just have to be a Bike/Run. In a BRICK workout, when you are done with your bike workout, park your bike in the garage/car/house, put on your running shoes, and GO run. BRICK's are the foundation for an effective triathlon training program. The transition from the bike to the run is the most uncomfortable and awkward feeling in the entire race. Your legs feel like rubber and you are literally just focusing on putting one leg in front of the other. Engaging in multiple BRICK workouts will quickly teach your running muscles how to engage and turnover to a normal running technique, which can save you valuable time. I recommend incorporating them in your training regiment right away and often. BRICK workouts are going to help you the most come race day. Starting out, I suggest just doing a short BRICK, like a 10 mile bike and a 3 mile run at an easy effort. The closer you get to your race though (within 2 months), you should be doing a BRICK workout every weekend and lengthening each bike/run discipline each week. You should be increasing your efforts as well. Try your best to do a really long BRICK within 3 weeks of race day or right before you start tapering. I usually do a 60 mile bike followed by an 8-10 run. A lot of information is out there that says you don't have to do such a long run in a BRICK, but I beg to differ. They say all you need to do is a short run until you feel like you have normal running legs and then stop, which is typically within 2-3 miles. Unfortunately, in a Half Ironman race, you have to run 13.1 miles after hammering for 56 miles on the bike. I have tried both. The one Half Ironman where I took "their" advice and never did a BRICK run over 6 miles, i almost hit the wall at mile 8 in the race. I did all I could from not walking the rest of the race. The Half Ironman where I put in the long BRICK run, I actually had my best run split of the day in the last mile. I felt strong. And I owe it ALL to the long BRICKs. BRICK, BRICK, BRICK. They will save you come race day.

So you want to do a Half Ironman Triathlon

2011-06-09T19:45:00.000-07:00

Whether you have dabbled in some short course triathlons before or not, the Half Ironman, and eventually the Ironman, take the sport of triathlon to a whole new level. If you have never done a triathlon before in your life and you want to do a Half Ironman, be ready to work and train harder than ever before. Personally, for me, the Half Ironman is my favorite distance. I have done numerous sprint tri’s, as well as Olympic distances, but neither come close to the sense of achievement you get when you tackle a race of this magnitude. Think about it. You are going to do a race that can last as long as most peoples day job. It's a long day. But, oh man, what a feeling it is when you cross that finish line (hopefully still standing). It's hard to explain. The first time I finished, I wept. I couldn't believe I had done it. I was on a high like you wouldn't believe. I refused to wash off the body marking and take my wrist band off for at least a week. I wish everyone could experience this sense of accomplishment. Funny thing is, anyone and everyone can. I've seen a man with no legs do this race, I've seen a blind man do this race, and i've seen many others do the race that i just shake my head at thinking how in the world they are doing the same thing i am. It's a journey. And it all starts with you making that commitment to say, I'm going to do a Half Ironman. And don't wait. Do it now.

It all starts with finding the race you want to do. I look for the M dot trademarked races, also called the Ironman 70.3’s. It could be in your hometown, or it could be in another state or country. Starting out, I like races a hop and a skip from where I live. I’m not yet comfortable transporting my bike via express mail. But that’s just me.

The next thing you need to nail down is a training plan. I like to start training 4-5 months out from the race. I also like to start training with a good base. I enjoy swimming and running on a regular basis in the offseason. I don’t put in tons of hours, but just enough to hold my own for either a nice 30 minute swim or a 1 ½ hour run. Again, its just endurance that I’m looking for here, not speed. That comes later. Training is what it is all about. If you can stick to your training schedule, the race will actually be enjoyable. You want to go into race day excited and confident, not nervous and scared your not going to finish. I'll put a good training plan on here in the coming weeks.

So, find that race and get signed up (before it sells out). Most Ironman 70.3’s sell out. Some quicker than others. To find Ironman 70.3 races, go to the official website at www.ironman.com.

Cheers

Your first Half Ironman

BRICK

So you want to do a Half Ironman Triathlon