Duathlon Brick Workout

With water temperatures dropping, Autumn is great time of the year for triathletes in the Northern Hemisphere to participate in a duathlon. This simple, run-bike-run focused brick workout is designed to help you get your “Du” legs running (and biking, and running again). This workout should take 60 to 80 minutes total time.

— Warm up —
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Begin this session with some basic Neuromuscular Activation exercises as a warm-up. Focus on exercises using the glutes, quads, hamstrings, and especially hips. Do each exercise as 3-4×7 seconds in duration. The exercises are meant to wake up the muscles to be used in this brick workout. Next, some easy running, incorporating a set of skipping exercises (forwards, backwards, side to side). Once you feel warmed up, proceed to the Main Set.
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— Main set —
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Run 1 (2 miles):
Start at a Steady effort, building to race-paced effort in mile 1. In the second mile, maintain race effort, but add 3×10 seconds surges to simulate either breaking away from a group or bridging a gap to the group ahead of you.
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Bike:
After a quick transition, immediately get up to race pace effort (Zones 3-4) for 5 miles. Imagine yourself on race day as you begin the bike leg of your race! After 5 miles, do 3×4 minutes at or just above your lactate threshold: essentially the top your Zone 4 HR. Stay in the saddle with a comfortably high cadence of 85-100 rpms – in aero bars or drops. Follow each 4 min interval immediately with one minute out of saddle, as if climbing a hill, pushing a bigger gear – your HR will climb and your cadence will drop, this is okay. Give yourself about a 2 minute recovery interval, then move to the next interval.
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Run 2 (2 miles):
Another quick transition, and you are off running! Your legs are likely feeling it at this point. This is normal, and will pass. Allow yourself 1 mile to find your running legs again, then as quickly as possible building to race pace effort. Then for you final mile: 2x 1/4 mile FAST! with 1/4 mile Zone 1-2 recoveries.
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— Warm down —
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Finish your brick with light jogging, walking and stretching to warm down.