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Day 037 - Specificity; your first brick workout!

45-minute overdistance bike (level 1) and 35-minute endurance run (level 2)        Training via ActiveMail

IT'S ANOTHER DOUBLE-WORKOUT DAY! WORKOUT 1: DO A 45-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR). A key physiological principle for endurance training is that of specificity. What this means is: don't play tennis to train for a triathlon, which you've figured out by now. But specificity also applies to terrain and equipment, meaning that if you're planning an event on hilly terrain, you should train on the hills; if you're planning to do a mountain bike event, don't train on your road bike; and so on. WORKOUT 2: DO A 35-MINUTE ENDURANCE (EN) RUN AT LEVEL 2 INTENSITY (70-75% of MHR). Today, do your run right after you finish your ride (within 10-15 minutes). This back-to-back training is called a brick, an appropriate name for how your legs will feel the first few minutes running. Don't try to push it; just shorten your running stride a bit and let your legs get used to the movement. Better to do it now than to have your first experience during your triathlon debut. Lastly, if your helmet does not fit snugly on your head, or if it's been banged around over the years, then you should think about investing in a new noggin protector. You can't skimp on safety.