3 x (500m swim + 5 mile bike). I believe this is more useful and time efficient than doing a 1500m swim followed by a 15 miles bike, because you will switch sports 6 times instead of only once. This is dependant on the swim facility not easy in the UK to be in and out of water and also wetsuit.
FIRST TIME BRICKIES, you should get used to them before attempting the kind of workouts described above. Start with a 1 mile run or run/walk after every bike ride. You can start by walking briskly when you get off the bike and them move to a jog or run within ¼ to ½ mile. You can also attempt your first brick by biking in the morning and then running in the afternoon or after a 1 to 2 hour break.
When you stop biking and start running the legs feel “strange” and heavy 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 (I wonder why?! ). 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 gel and electrolyte or water will also help if you are experiencing cramps due to the decrease in muscle fuel.
BACK 2 BACK SUPER SPRINTS
If you have the climate and location for a back 2 back tri then this is a great session. Whilst athletes were on the Paradise Tri Training camp www.paradise-tri-training.co.uk in February this year they took part in a .......
B2B super sprint - swim/bike/run/swim/bike/run
they also did a
(20min Tempo bike - 10min easy ride) x 4 (2hr ride)
all at 1/2 IM pace even with tough climbs on the route.