Back- to-Back Training Sessions
( Also Known As Bricks)
BACK TO BACK SESSIONS (Bricks)
Try a back-to-back brick session if time allows at the weekend.
Most Triathlons distances are based on the following ratio:-
Time taken Swim1:Bike3:Run1.5
For example, a 30-minute swim, a 90-minute bike and a 45-minute run. Therefore a bike to run session should ideally be 50% of time taken on the bike should be spent running.
Please try one of the following using the above ratio.
TRIATHLON BACK TO BACK SESSIONS
Session 1 total time 44 minutes plus warm up & warm down 1 hour 14 minutes (includes a 15 minute warm up & 15 minute warm down)
Swim 8 minutes Bike 24 minute run 12 minutes.
Session 2 total time 66 minutes including warm up & warm down 1 hour 36 minutes (15 minute warm up and 15 minute warm down)
Swim 12 minutes Bike 36 minute run 18 minutes.
Session 3 this is a multiple bike and run and total time takes including warm up & warm down 47 minutes- 1 hour 15 minutes.
Bike Run -Bike Run- Bike Run
This can be done in the gym on a spin bike and treadmill.
4 minute bike 2 minute run 8 bike 4 minute run 16 minute bike 8 minute run 8 minute bike 4 minute run 4 minute bike 2minute run.
Total time for main session 60 minutes plus 15 minute warm up and 15 minute warm down total time 90 minutes.
If this back to back session is done in a field using a mountain bike consider doing multiple laps. Find a circuit that takes 4 minutes to bike and another loop that takes 2 minutes to run. Then you can do the above and to simplify matters do the number of laps listed below.
I.e. Run 1 lap Bike 1 lap - Run 2 laps Bike 2 laps - Run 3 laps Bike 3 laps - Run 2 laps Bike 2 laps - Run 1 lap bike 1 lap. Consider the following 10-15 minute warm on the bike, then the following at 75-80% discipline maximum heart rate (usually max run heart rate on the run will be 6-15 beats higher than the bike) 6-10 minute on the bike then 3 -5 minute on the treadmill. Repeated 2 or three times.
Followed by a 10-15 minute very easy warm down at around 50 % on the spin bike or cross trainer. This session although short is very demanding so ensure that you hydrate on the bike and eat some carbohydrates within 15 minutes of finishing while changing etc.
You will almost certainly need at least 1 litre of fluid every 45-50 minutes to keep you fully hydrated. A good source of carbo and potassium is 2 bananas immediately afterwards.
This session is very beneficial for triathlon especially if you are unable to swim beforehand. This back to back session is also good to do in the four weeks before a standard distance duathlon. Use the first 20 minutes of the run as a warm up, you can ride 10-15 minutes before the session as a warm up.
Run 20 minutes very easy then pick up pace to10K race pace for next mile. Get straight on bike for 1 hour. First 15 minutes at 40K race pace next 30 minutes medium to easy pace. The last 15 minutes at 40km pace, then dismount and run 2 miles first mile hard next mile very hard. Warm down with one-mile jog recovery and easy 5-15 minutes cycle remembering to hydrate with a carbo protein drink.
Duathlon example. A 40-minute bike followed by a 20 minute run. (Two to One ratio) After a 10-15 minute warm up.
DUATHLON 7 WEEK TAPER BACK TO BACK SESSIONS
Triathlon and duathlon 7 week taper session.
Week 1: Run 400mtrs Bike 2 miles run 400mtrs repeat 5 times with 3 minutes active recovery.
Week 2: Run 800mtrs Bike 3 miles run 800mtrs repeat 5 times with 4 minutes active recovery.
Week 3: Run 1600mtrs Bike 5.5 miles run 1600mtrs repeat 4 times take 5 minutes active rest.
Week 4: Run 400mtrs Bike 2 miles run 400mtrs repeat 6 times with 3 minutes active recovery.
Week 5: Run 800mtrs Bike 3 miles run 800mtrs repeat 6 times take 3 minutes active recovery.
Week 6: Run 1600mtrs Bike 5.5 miles run 1600mtrs repeat 5 times take 4 minutes active recovery.
Week 7: Taper week 5-7 days before competition. Run 400mtrs Bike 2 miles run 400mtrs repeat 4 times with 6 minutes active recovery. Build each one aim to go 15-30 seconds quicker than the previous one. First one 70% second rep 80% third rep 90% last one flat out. I.e. first one 12:30 minutes second set aim for 12:15-12:00 minutes third rep 11:45-11:30 last one 11:15-11:00 minutes
This will get you use to working hard when fatigued. If you go to fast in set one and two you will NOT gain the same benefit. Half mile (800 meters -half a mile-is considered a good distance without losing form)
DISCLAIMER – The above are suggestions and ideas that have worked for athletes in the past. They may not work for you. Consider where you are in your training cycle, what previous injuries you may have had. Progressive training should improve performance.