One-Hour Workout: Early-Season Brick Session
The goal of this early-season session from coach Mike Portman is to ease your body back into running efficiently off the bike.
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This week’s workout comes from Bay-Area coach Mike Portman (Portmancoaching.com). The goal of this early-season brick is to ease your body back into running efficiently off the bike. “It isn’t all about being fit, it’s equally important for your body to have the skill to run off the bike,” Portman says. “So this quick multiple brick workout is great to teach the body to get used to the feeling of working hard while switching between sports.”
Portman notes that athletes new to this style of training will be working hard during the last bike/run combo—but don’t worry, the body will adapt and get more skilled at switching between sports in future workouts.
Early-Season Brick Workout
Warm-up
Bike: 10 min easy spin
2x(30 sec hard, 30 sec easy), 3 min easy
Main Set
Do 2x through:
Bike: 10 min at Olympic effort or greater
(Quickly put on running shoes)
Run: 6 min at Olympic effort
Rest 4 min before getting back on bike
Cool-down
Bike: 5–10 min easy spin