Saturday, February 22, 2014

TRAINING: Brick Workout "mini-indoor Åre"

Keeping training fresh every time can be tricky, especially over the winter months when the first race seems so long away. This week I was thinking of doing something different than the usual plod on the treadmill, intervals on the spinning bike or core strength workout. I wanted something to focus and motivate the mind too and bring some positive mental energy not just a physical workout. So I thought about how can I make an indoor mini-Åre Extreme to mentally work the course and think of all the happy moments in 2013. A kind of "brick-workout".

A brick workout refers to the stacking of two (or more) disciplines during the same workout, one after the other with minimal to no interruption in between. As you switch modes of exercise, your body needs to effectively and efficiently prepare for the next demand while recovering from the previous exercise demand. Your heart rate increases significantly as your body tries to shift the blood flow from the muscles of the first exercise to the demands of the muscles of the next. Brick workouts help your body handle the aerobic, anaerobic, and muscular demands of a multisport event.


There's no indoor kayak machine at our gym so I substituted an indoor rowing machine. Instead of pumping away for 18km which would've been approx 80mins and suffer a mental shutdown I went for 18mins instead (it was designed to be fun not punishing!). I also decided to do half km distance on the run and the bike on a random hill profile. So 7.5km run, 17.5km stationary bike & a 1km active cool-down walk.


It was great fun and something to build further on over the coming months especially when we can get outdoors in the kayaks again. Also important to put together a number of bike / run sessions. With 2 transitions in Åre Extreme, it's important for us to learn how the body feels between the different disciplines and get through those periods as soon as possible. We also need to work upon the nutrition side, when to eat, what works, what doesn't and there's no substitute for learning by doing in longer training sessions.

Train fun, train smart!

HR graphs for the session:
4,500m row
7,5km treadmill run
17,5km stationary bike
1km active cool-down walk




1 comment:

  1. Thanks for the review, you right we also need to work upon the nutrition side, when to eat, what works, what doesn't and there's no substitute for learning by doing in longer training sessions.

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