Oxygenaddict Triathlon Podcast Brick Runs - How Fast? How Long? How Often? | Ep 492
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Jun 5, 2024 They unpack why run-off-bike sessions are more about training the mind than piling on mileage. Practical guidelines cover how long, how often, and how hard to run after the bike for different race distances. Clear limits for sprint through Ironman are given to avoid excess fatigue and injury. You get step-by-step progression and pacing ranges to make brick runs race-relevant without overdoing it.
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Brick Runs Are More Mental Than Physical
- Brick runs are primarily mental training to prepare for the odd sensation of running straight after cycling.
- Coach Rob Willoughby says the strange, wobbly legs feeling typically resolves in two to four minutes once you mentally expect and endure it.
Begin Brick Runs Six Weeks Out With 10 Minutes
- Start brick runs about six weeks before your target race and keep the first sessions very short and easy to focus on mental adaptation.
- Rob prescribes an initial 10-minute easy run off the bike, progressing to 15 minutes the following week.
Cap Long Off-Bike Runs At 45 Minutes
- Limit long runs off the bike to 45 minutes maximum for 70.3 and Ironman training to avoid excessive fatigue and muscle damage.
- Rob uses race-simulation weekends (split across days) instead of very long single-session bike-to-run efforts.