Today my training is based at home on my new bicycle trainer. My new Netflix movie is in and I’m going for a hour ride followed with a 30 minute outdoor run with under armor from head to toe. Its a cold one today. Note: don’t let the weather dictate your day.

For triathletes, we know this as a BRICK workout. The Chicago and New York Triathlons are on my mind next year and training starts now.

When you stop biking and start running the legs feel strange and heavy (this is why they call these workouts bricks!), and the heart rate goes up, as our body tries to switch the blood from flowing into the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes – although probably never as fresh as those you
have when you run without biking before it.

Brick workouts help shorten the time our legs take to start feeling more normal thus
allowing us to run better and faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body and slow down if you feel a cramp coming. A carbo gel and water will also help if you are experiencing cramps due to the decrease in muscle fuel.

Go at your pace, a 15 minute ride followed with a 15 minute run may be
your starting point today. Have some fun and enjoy the ride!!!

Your friend in health,
Coach Adam Cobb