JBST Indoor Brick Session - relevant Dec-March

SESSION OBJECTIVE: this is designed change focus from biek to run (to relieve boredom?) but also to make you think about your technique, muscle co-ordination, T1 and T2 transitions. Forget ego, thsi is steady pace. You can chaneg shoes fast but it's winter-time so low to moderate intensity.

REMEMBER: keep smooth and have easyon/off run and cycle shoes - all times in minutes, not miles!
Don't forget: electric fan, breathable fabrics (no cotton T-shirts!) and a sports drink to hand.
I recommend CYTOMAX or SiS Go during indoor sessions.
You must read these terms of use before starting this or any other JBST session.

Name:	"Mini-bricks"		Duration:	60/72/84/96 mins
Time	Gear	Cadence	HR ZONE	Notes
(mins)	(chainwheel x cog or T)	(rpm)	(bpm)
WARM UP CYCLE 10	39 x 21 ->18	70->80->90	80 ->100 -> 130	Warm up, no rush, move through gears going up one every 2-minutes. And increasing cadence.
WARMUP RUN 6	(run shoes)	steady tempo	130-145 (or 60-70%)	Pull on your running shoes. Start easy and just nose-breathe(in and out). Glance at the watch occasionally for timing and too see what HR you can cruise at. (It's usually around 76-80% of HRmax)
	HERE IS THE "CORE": REPEAT	THIS	NEXT SECTION	3 to 6 TIMES...
8 CYCLE	ideally 39 x 17 /15	85-90	130-145 (or 70%)	After the run back on the bike. Don't stay in the same gear - vary it every 1-2'and think about the upstroke at the back of the pedalling action.
4 RUN	(run shoes)	steady tempo and feeling relaxed	135-150 (or 75%)	Without effort change into your run shoes, cruise out the door and just relax and feel those legs cruising along underneath you.
	All copyright JBST.com		© 2004
COOLDOWN CYCLE 8	39 x 18 -> 21	80 <-> 90	130 -> 100	Cool down easy. Let the heat dissipate, let your brain come back down to reality and sip on a sports drink.

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© All copyright Joe Beer 2004. [Terms of use apply]

  See: another Winer i-Coaching session