Download e-book for iPad: Becoming an ironman : triathlon by Cherie Gruenfeld

By Cherie Gruenfeld

ISBN-10: 1841261130

ISBN-13: 9781841261133

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2007 10:49 Uhr Seite 58 11 The Brick/Transition Run If it was easy, it would be easy. (Unknown) When an athlete decides to expand from a single discipline into three and become a triathlete, he or she will very shortly learn of “The Brick” and probably wonder where the term originated. The most common first guess is the most obvious – your legs feel like bricks when you get off the bike and try to take your first running steps. Or maybe it’s because you’re laying one workout on the other (the run on top of the bike) as you would with bricks.

None of this will pay off as you intend if you don’t allow for recovery time for your body to adapt and grow stronger. In your weekly schedule, be sure to be fully rested before doing a hard workout. In your monthly schedule, three hard training weeks followed by an easier “recovery” week is a good guide. • Very easy workouts frequently work better for recovery than total rest. But this is a fine line and going over it with further stress will be totally counterproductive. Many athletes enjoy racing during the off-season, which can easily work into a periodization plan.

The following time frames assume you’re aiming for an early-season Ironman, but you can easily adapt them for whatever your goal Ironman is. Base Phase (November – December) The objective of base training is to build the foundation for more intensive training to come. It allows the musculoskeletal system time to build a tolerance for hard work, and it teaches the muscles to burn fat as their primary fuel. Skipping this phase is akin to building a house without the foundation. The core workout policy of this phase is low intensity exercise with increasing volume to build endurance.

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Becoming an ironman : triathlon by Cherie Gruenfeld

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