Wednesday, February 3, 2016

Our Brick Workouts

Our Brick Workouts (Bike & Run Combinations) are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.


EC-BR1_Big Gear Brick
Warm Up with 10 minutes Easy cycling
(10x) Alternate 30s Fast with 30s Easy
10 minutes Steady
5 minutes Easy
(5x) 8 min Big Gear (65 to 75 rpm), Mod-hard effort on 2 min Recovery
5 min Easy
Run off the bike for 30 minutes repeating the following pattern (3x) 3 min Steady, 3 min Mod-hard, 3 min Steady, 1 min walk.

EC-BR2_Power Single Brick
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Alternate 1 min “On” / 1 min Recovery
Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control.
Total set duration is 20 minutes (which includes the Easy segments)
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes Easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-BR3_Power Single Brick
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Alternate 1 min “On” / 1 min Recovery
Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control.
Total set duration is 30 minutes (which includes the Easy segments)
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes Easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-BR4_Power Single Brick
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Alternate 1 min “On” / 1 min Recovery
Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control.
Total set duration is 40 minutes (which includes the Easy segments)
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes Easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-BR5_Power Single Brick
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Alternate 1 min “On” / 1 min Recovery
Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control.
Total set duration is 50 minutes (which includes the Easy segments)
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes Easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-BR6_Power Single Brick
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Alternate 1 min “On” / 1 min Recovery
Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control.
Total set duration is 60 minutes (which includes the Easy segments)
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes Easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-BR7_Up Down Brick (30 Minute Main Set)
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set is 30 minutes
Pattern is Alternating 5 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady, show control, the tougher work will come later. This brick is to prepare your body for the tougher sessions later in the cycle.
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR8_Up Down Brick (45 Minute Main Set)
Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set is 45 minutes
Pattern is Alternating 5 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady, show control, the tougher work will come later. This brick is to prepare your body for the tougher sessions later in the cycle.
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR9_Triple 3 (30 Minute Main Set)
Warm-up with 10 minutes Easy, 15 minutes Steady, 5 minutes Easy
Main Set duration is 30 minutes.
Pattern is 3 minutes at 60 rpm (standing); 3 minutes at 75 rpm (sitting up); 3 minutes at 90 rpm (sitting up). Rotate this pattern continuously for main set duration.
Terrain is a moderate climb or indoor training with your front wheel elevated with an extra copy of a Telephone Book. If neither option is available then sit up in climbing position riding into the wind.
Start at a Steady effort and increase so that the final half of the main set is Mod-hard effort.
Run off the bike for 30 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR10_Triple 3 (45 Minute Main Set)
Warm-up with 10 minutes Easy, 15 minutes Steady, 5 minutes Easy
Main Set duration is 45 minutes.
Pattern is 3 minutes at 60 rpm (standing); 3 minutes at 75 rpm (sitting up); 3 minutes at 90 rpm (sitting up). Rotate this pattern continuously for main set duration.
Terrain is a moderate climb or indoor training with your front wheel elevated with an extra copy of a Telephone Book. If neither option is available then sit up in climbing position riding into the wind.
Start at a Steady effort and increase so that the final half of the main set is Mod-hard effort.
Run off the bike for 30 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR11_Triple 3 (60 Minute Main Set)
Warm-up with 10 minutes Easy, 15 minutes Steady, 5 minutes Easy
Main Set duration is 60 minutes.
Pattern is 3 minutes at 60 rpm (standing); 3 minutes at 75 rpm (sitting up); 3 minutes at 90 rpm (sitting up). Rotate this pattern continuously for main set duration.
Terrain is a moderate climb or indoor training with your front wheel elevated with an extra copy of a Telephone Book. If neither option is available then sit up in climbing position riding into the wind.
Start at a Steady effort and increase so that the final half of the main set is Mod-hard effort.
Run off the bike for 45 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR12_Change Up Brick
Warm-up with 10 minutes Easy, 15 minutes Steady, 5 minutes Easy
Main Set is (10x) 4 minutes TT position on 0:30 easy recovery
Pattern within each 4 minute interval is:
• 90 seconds at 92-94 rpm;
• 60 seconds at 70-75 rpm;
• 30 seconds at 92-94 rpm;
• 60 seconds at 70-75 rpm
Effort starts at Steady and progresses to Threshold for final 5 repeats
Run off the bike for 30 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR13_Change Up Brick (2x36 min)
Warm-up with 10 minutes Easy, 15 minutes Steady, 5 minutes Easy
Main Set is (8x) 4 minutes TT position on 0:30 easy recovery
Pattern within each 4 minute interval is:
• 90 seconds at 92-94 rpm;
• 60 seconds at 70-75 rpm;
• 30 seconds at 92-94 rpm;
• 60 seconds at 70-75 rpm
Insert 10 minutes recovery between each Main Set
• Set #1 effort starts at Steady and progresses to Mod-hard for final 4 repeats
• Set #2 effort starts at Steady and progresses to Threshold for final 4 repeats
Cool Down with 10 minutes of Easy cycling
Run off the bike for 30 minutes with Steady effort– insert 1 minute walking into each 10 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-BR14_HIM Sim Brick
Bike 2:15 and start with ten minutes Easy
A two-hour continuous main set… Alternate 40 minutes Steady effort with 20 minutes Mod-hard effort
Finish with five minutes Easy cycling then…
Run 45 minutes as 3x15 continuous:
• Four minutes Steady;
• Six minutes Mod-hard;
• Four minutes Steady;
• One minute walk
Eat and drink at goal race levels.
Post workout, consider your early bike effort:
• Was it really Steady effort?
• Would you have been able to run at goal effort for your up-coming race?
• Would you have been able to lift your heart rate by at least 10bpm for the entire run leg of your up-coming race?

EC-BR15_Pre Race Brick
Insert the following main sets in to an Easy paced ride
A – 10 minutes Steady effort
B – 5x4 minutes Big Gear (65-75 rpm) on 2 min Recovery; odds are TT position with Mod-hard effort; evens are sitting up with Steady effort
C – 10 minutes Steady effort
Insert 5-10 minutes of Easy cycling between each main set
Run for 20 minutes off the bike, Easy effort with quick light cadence

EC-BR16_Strength Brick
This ride should be 2:15 in duration with 45 minute run off the bike.
On the bike there are two main sets to complete
A. (3x) 12 min Steady effort/ 3 min Mod-hard effort – this is a continuous main set that lasts 45 minutes, hold your cadence around 92 rpm
B. (4x) 8 min Big Gear (65-75 rpm) with Mod-hard effort on 2 min Recovery
Both of these main sets should be done in flat, or gently rolling, terrain. Spend as much time on the aerobars as possible. Ensure that you hydrate well; insert 15 minutes between the sets and have a large carbohydrate drink in this break.
Start the run Easy and relaxed off the bike. The run should contain 30 minutes of Steady effort (insert 30s to 1 min walk breaks as needed) and end with 6x75 meters strides on 30s walking recovery.

EC-BR17_2x40 Brick
This should be a relaxed ride that contains 2x40 minutes of Steady effort. Insert 10-20 minutes of easy riding between the intervals. The final 20 minutes of each interval can provide an excellent aerobic benchmark.
Run for 30 minutes off the bike and start the run Easy and relaxed. The run should contain 15 minutes of Steady effort and end with 6x75 meters strides on 30s walking recovery.

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