Run Fast Off The Bike | GTN's Ultimate Tempo Brick Workout





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Published on Nov 21, 2017

Whether you're an old hand to triathlon, or a complete beginner, you've probably heard of the term brick session. So here we are at team bath. And we're about to do a run/bike/run. Nice solid brick.

Not too hard. And what we're gonna do is cap it at 80% heart rate. Yep, I mean it is winter after all. We don't want to get ill, we don't want to get injured. So we're gonna work at a tempo pace.

So the first run's gonna be a mile around the track, which hopefully I'll get a little but of a head start on. 'Cause Mark will come back and catch me on the bike, no doubt. The bike's gonna be 10k long. And the last run. The second run is gonna be just two laps of the track, 800 metres.

Should we get going? Let's get going, I'll get warmed up. Right. What Mark doesn't know, given that he is a professional at the moment, I'm going to be giving my heart rate monitor to the cameraman. So hopefully I get a bit of a head start on the first run. Let's go.

Alright mate. So, are you ready? Yep.

The Polar is gonna beep if you go above 80% heart rate so no cheating. We'll be listening. Alright, here we go. A mile, let's go. See you're pushin' a bit harder, eh? Mine's beepin'. Who'd'a thought it?

I ran that bang on 80%. He's fitter than I thought he was. Oh you absolute sod. I thought somethin' was up.

6k in, what you? 7.

9.88. 9.99. 10k. God. Elastic laces would've been much better. Prepare to fail.

Alright mate. I'm just buzzing away. You can't win 'em all. Make sure you're not working too hard there, mate.

Good job. I heard you beeping like a lap ago. I think it was for the whole two laps.

So, here we are back in the studio, after the brick session. It was quite a tough brick session as well. It was. It was the first one of the winter, you've got to dust off the cobwebs a bit and...

I think it's more that, it probably shouldn't have been that tough, but clever tactic by Mark to take his heart rate monitor off and give it to the camera man.

Well, you are a bit fitter than me so I had to have a little bit of a handicap. Well no, it was all good. Congratulations for your second place.

So, why do a brick session?

Well I think it's important to do these things 'cause it's, you know, we're multi-sport athletes and it's a multi-sport training session. You jump in from one discipline to the other. You gettin' those jelly legs like you do in a race. I think it's just good practise to delve back into that every now and again.

Absolutely, and especially coming from a swim to a bike or a swim to a run. You have that shunt of blood from down to your legs and you can only mimic that by doing it in training as you would in a race.

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📹 What Is The Optimal Cycling Cadence To Run Off The Bike Fast? - http://gtn.io/OptimalCadence
📹 GTN's Lamp Post Interval Session - http://gtn.io/RunInterval

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