I picked up my bike today from Inside Out Sports. They did a great job spiffing it up 🙂 I really missed my bike while it was in the shop! The weather was too cold for an outdoor ride (I'm a wimp!), so…
I did my spinervals Muscle Breakdown DVD workout today, immediately followed by 10 minutes on the treadmill at 7mph (pace of 8:34). I wanted to see how it felt to run at that pace right after a hard bike workout. It was hard. My legs are dead now. Plus, I was pretty tired afterwards, and had to take a nap!
Here's my HR data for this workout:
Entire workout: 150 Avg, 168 max
Bike 40:32 min. Avg HR 148
Run 10:00 min. Avg HR 161
Unfortunately, my Polar watch does not give me max HR for each lap.
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I need to get back to brick workouts. I have been taking it easy lately.
Very nice ride yesterday outdoors. I was able to were shorts!
Hope you got outside yesterday morning.
Hi Carol! Not sure how I found your blog website but I do like reading your progress. Yeah, bricks are tough, huh? Thought I'd offer up a speed brick workout I use sometimes because I can do it from home using my bike trainer and running around our property (it's several acres and a big rectangle). Think I got this from "Inside Triathlete":
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THE SPEED BRICK (my very favorite workout of all time!) Grab your running shoes, stick them in a backpack and warm up to your favorite track. Run a mile at your lower limit. Now get ready to rock and roll. Ride at race pace for 3 miles (on the road or right on the track if an asphalt surface), dismount and transition to running gear, run 1 mile at 5-10 bpm above upper limit. Rest for 3-4 minutes.
Repeat above 3-4 times. Beginners to brick work may want to start with 1.5 mile bike/half mile run repeats. This is a great workout and also helps give you numerous times to practice your transition from bike to run. One hint: drink a lot of fluid, I would even take my water bottle out of the cage and slurp some down during the first 200 of the mile (talk about race like conditions!). For those in the city or who find it hard to haul everything down to the track, these can be done at home on the trainer and with a run up and down the block (you’ll get the same effect but not near the intensity)
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This might even be easier for you since you have a treadmill. But, make sure you have good fan! Might comment more in other places. Good luck in your next season!