By Dan Little, Head of Fitness
Okay so you can run 10k pretty easily, but can you do it after you’ve spent 45 minutes on a bike?
If you’re preparing for a triathlon or duathlon, it’s really important to get your body used to the back-to-back disciplines, and the best way to do this is to incorporate some brick training. This is where you practise one element straight after another – for example, going for a run straight after a bike ride.
It’s also a great way to get used to transitioning, so on the day you’ll be efficient as you switch from the bike to running and vice versa.
When you switch modes of exercise, your body needs to prepare for the next demand while at the same time recover from the previous one. By practising this in training, your body will be much better at handling it, meaning a much stronger performance on event day. You’ll also be far better mentally prepared for how you will feel in the race.
Most people find the toughest bit is running after cycling. Your legs feel like lead straight off the bike, but the more you do it, the easier it is to quickly get into a rhythm as you focus on turning the legs over.
For those new to brick training, I’d recommend starting small but transitioning a few times, so perhaps a three-mile bike ride followed by a one-mile run two or three times.
As you build up, you can add more distance and just focus on one bike section and one run, for example 20 miles on the bike then a five-mile run.
If you’re nervous about starting it on your own, or need a bit of guidance, come along to one of our Ride + Run sessions at Digme Richmond on a Sunday morning or Wednesday evening for some advice, motivation and the advantage of being in a group of like-minded people.
On Sundays we’ll have a 30-minute class at 9am followed by a 30-minute run, and on Wednesdays it’ll be a normal 45-minute ride at 6pm then an optional 45-minute run.
The emphasis is fun and all levels are welcome. Come along and see your fitness soar!