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!
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
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
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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