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Workout Wednesday: Brick Session from Pure Endurance

4/8/2019

 
Here’s a Workout Wednesday from our friends, Coaches Jon Booth and Kristen Lipscomb of Pure Endurance 
🚴‍♀️🚴‍♂️
This brick training session will help begin prepare your body for the challenge of moving between sports (bike and run) while minimizing a major drop in performance. Before you start your training session, set up your run gear so you can practice your transition from bike to run!
BIKE
Warm up; 15:00 minutes very easy (you can talk in full sentences)
Pre main set: 4x 0:30 build from ez to strong effort (choice rpm) RI 1:30 ez spin
Main set: 10:00 steady Z2 (Smooth/steady, not breathless) effort
Into
3x (2:00 build rpm to 105-110 while maintaining good posture and no bouncing, 4:00 @ cadence of 60-70 rpm at strong sustainable effort or 80-85% of FTP, 4:00 smooth Z2 effort), for a total of 30 minutes.
Cool down 10:00 decreasing intensity from Z2 to ez recovery spin
RUN
Immediately following the bike session, run at conversational pace for 20-30 minutes. For more advanced athletes, start the first 1-2 miles of the run at race pace. 🤠

If you have any questions, Jon and Kristen will be happy to answer!

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  • Home
  • Event Calendar
    • Full Event Calendar
    • Best in the West Triathlon Festival
    • Oregon Dunes Triathlon
    • Tri at the Grove
  • About
  • Sponsors
  • Contact
  • Meet the Posse
  • Blog
  • Rentals