Time has come for my first Brick,
Being that I am a rookie at running, I have to just try things and see if they work for me. While I harbor no ill will towards Tri-athletes, I have no desire to attempt one myself. However the Trail run/MTB race at the end of the year at the Stump farm has gotten my interest and doing a brick every once in awhile can only be good for me right?
Well I figured I would start off with a run and with the weather being pretty crappy (snowing fairly hard that night) and the other issue with cooling off after the run with the change of clothes, I decided to do my run on the Mill (it is also a little easier to control conditions). I was set in my thinking that a 4 mile run would be sufficient and a Cadence program uploaded to my Garmin would keep me more then honest on my trainer ride. So I turned on my favorite Political pundit show, set the Mill to 3% incline and a initial pace of 10:00 or 6 mph and started my run to 4 miles. Well, after about .3 miles my left quad and hamstring, and both calves were really tight and some discomfort. I can assure this is the fault of one Greg C. from Body Logic and his body killing Boot Camp. It is :45 minutes of pain and high tempo and a 1 hour spin class proceeded that torture fest. I have been doing quite a bit a running and cycling and also mixing in weight training 3 times a week and I assure you that this nice program he set up hit muscle groups I didn't know where there. See ya Saturday morning Mr, Clausen .....
So I finally pushed through this after the 1.3 mile mark and increased my tempo to 9:14 minute miles and with the upcoming ride in mind, I figured this would be the speed limit. Well around mile 3 I was feeling it and speed it up to 8:35 minute mile and then it happened, I could feel the belt acting up and I slowed it back down to 8:45 and that held until 3.45 and the belt really started sticking (started to loosen) so I ended it at 3.5 and fixed the mill the next night.
I quickly changed into my cycling shoes and re-directed the fan from the mill to the trainer. Grabbed a fresh water bottle and started the Garmin up for a cadence ride. Now with my nifty Garmin 305 , I can easily write a running or riding or use the Garmin supplied program and send it to the device. It was kinda like having a coach with me at all times. So this is how I set my first Cadence Brick ride...
- 5:00 warm up at any pace or HR (timer just counts backwards)
- Spin @ 80-90 rpm for 5:00
- 5:00 of free spin
- Spin @ 90-95 rpm for 5:00
- 5:00 of free spin
- Spin @ 95-105 rpm for 5:00
- 3:30 of free spin
- Spin @ 90-95 for 5:00
- 5:00 of free spin with HR in zone2
Well I finally finished my first brick and total time was 1hr 15 minutes. Cardio wise I felt great, but between still recovering from the Boot Camp 48 hrs earlier and trying the first brick, my legs were pretty tired after. I am excited about trying my next brick and I will reverse it and maybe do running intervals and just a base ride. I guess the only reason I am doing this is so I can get in a longer cardio workout in without the boredom of a 2 hr trainer ride or 2 hrs on the mill. I may get up to Ray's this weekend after my Bootcamp workout for some MTB riding...... Or maybe some XC sking at La Grange. Gotta mix it up