BRICK IT

Brick ses­sions - two dis­ci­plines back to back – are key part of your train­ing, so do them prop­erly

Men's Fitness - - Features -

START EASY

You’ll take time to ad­just, so don’t push too hard too soon. “Start with a gen­tle five-minute jog af­ter com­ing off the bike,” says Gar­bett. “Once you’re used to how this feels, in­crease time, dis­tance and in­ten­sity grad­u­ally so you avoid in­jury.”

TALK YOUR­SELF IN

“Once you com­plete a ses­sion in one dis­ci­pline, it’s easy to feel you’ve done some good train­ing and talk your­self out of the next bit,” says Gar­bett. Re­sist by go­ing through men­tal cues as you come off the bike: say, “quick feet” or “loose shoul­ders”.

DO A MULTI-BRICK

Help your body ad­just to dif­fer­ent dis­ci­plines by giv­ing it a few chances. Do a 30-minute bike warm-up, then al­ter­nate be­tween ten min­utes’ cy­cling and ten min­utes’ run­ning three or four times. Fin­ish with a warm-down on the bike.

ADD JUMPS

In a Uni­ver­sity of Queens­land study, triath­letes im­proved their run­ning me­chan­ics with ply­o­met­rics. Once or twice a week, warm up with a ten­minute jog or bike spin, then do up to five sets of five box jumps. Aim for qual­ity, not quan­tity.

MIMIC THE COURSE

In the fi­nal weeks be­fore the race, sim­u­late the course as closely as you can dur­ing your brick ses­sions. If you’re go­ing to hit a big hill 1km into the run but you’ve trained solely on the flat, you’ll strug­gle on the day.

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