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Brick Workouts on CFE??

Home Forums CFE Topics Brick Workouts on CFE??

This topic contains 5 replies, has 5 voices, and was last updated by  Ironmom 5 years, 1 month ago.

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  • #1800

    Ironmom
    Member

    To the triathletes here doing CFE – what are you all doing for brick workouts (bike+run, etc.)?? I haven’t seen any bricks come up on the CFE site WODS yet. In years past, I’ve always just added in a 1-mile run after my hard/long bike efforts, but that’s not in the CFE protocol, so I haven’t been doing that this time around.

    I just did a B/R brick last Saturday:

    3 rounds of:

    2.5 mile bike with a big hill in the middle
    1 mile run

    with fast transitions.

    Hopefully this will be a good simulation for my upcoming race, which has 3 loops on the bike course, 700 feet of climbing on each loop.

    Anyone else got good brick workouts or strategies to share??

    #1805

    Kaitlin
    Member

    From the cert.
    Work on bricks yourself on a tempo day. After a bike do a 200m or 300m run. CF wods work on transitioning using different modalities. Throw in a couple of bricks if you feel you need to every couple weeks for the sport specific side of things. Also, look at transitions as a skill. Time them to add another side to it too. Have a short bit before you start the run course to replicate what happens in the race leaving your bike and exiting the transition area

    #1809

    tuckaaron
    Member

    Not sure how this works with programming but I have taken the workouts and turned them into a brick. If I find I can do a swim run, or bike run I will. Usually I do this for workouts where there is 6 rounds being done with adequate rest. I do three in the pool. Throw some shoes on and do the last three in the parking lot.
    I’m interested to hear people’s views on this.

    #1830

    "tuckaaron" wrote: Not sure how this works with programming but I have taken the workouts and turned them into a brick. If I find I can do a swim run, or bike run I will. Usually I do this for workouts where there is 6 rounds being done with adequate rest. I do three in the pool. Throw some shoes on and do the last three in the parking lot.
    I’m interested to hear people’s views on this.

    I would not have agreed with this until I started crossfitting. I think the important thing is to view each sport and transition as a skill practice (as Kaitlin wrote). Make sure you are doing the biking correct, the T2 correct, and run with good form. Keep it to a 30-45 minute drill and this would be a good workout.

    #1833

    A great simulated brick I enjoy on the CF WODS that comes up from time to time is 4 rounds for time of 1/4 mile run & 50 squats. The wobbly leg feeling of this is a lot tougher than the normal bike to run transition. It will definitely get you prepared for overcoming the race day wobbly legs.

    #1844

    Ironmom
    Member

    I like the idea of breaking up a regular workout across two sports. Great thought!

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