Speaker: An intense bike ride or any sort of bike ride, say two hours in length and then you just get off and run 15 minutes. So it doesn’t have to be an intense run off the bike. It is just getting that body used to running off the bike. One of the sets that I like to give my athletes for Olympic distance is I will say, warm up on the bike and run and then you start your effort where you do a 10 minute bike ride at lactate threshold, get off the bike and then you run a mile and then you rest five minutes. You can recover on the bike, you can do an easy job yourself for five minutes then you get back and do that again.
When I first give that workout to people, I usually have them just do it like two times through, just two times through or three times through and then we build up to five or six times through for a total brick workout. I think that the brick workouts especially are for those people who are constraint by time, they only have 12 hours or less to train is the best thing for your butt because you are doing intense workout, considered it's with two sports and you get the day off afterwards basically for rest. So for those athletes that are time constrained, I think the brick workout is the best thing for your butt. So that's what we are going to do later today.
But does anyone have any questions about transitions? Again, simplicity is the most important thing, know your transition area ahead of time, don't wait until the race itself. If you go the day before after the pre-race meeting or the packet pick up is in transition area, see what it's doing there so you can visualize at night. This is where I come in, this is where I go out, but really there is not much too transitions especially, for sprint distance or Olympic distance racing.
Longer races, a little bit longer transition because you might want to change clothes and the fueling is a little bit different as far as nutrition and what you use there. Any questions? Alright, let's get busy.
Joe Friel: This is really one of my favorite subjects. Quite honestly, I -- how many have you seen the book this ‘Triathlete's Training Bible’? When I wrote that book really what I wrote was a book about periodization and I filled in a lot of stuff around the edges because I wanted to write about periodization, so the heart of the book, the middle of the book is really my favorite topic. I am in a minority on this topic, this is something I have been playing with since 1970s, about 1974, 1973, I start planning those topic and I have been working with it ever since then. So it's been what, 30 some years now I have been playing with this topic.
For me it's a lot of fun, I really enjoy it. Most people find it to be like the most boring thing on the planet to talk about planning your season and planning your week and planning your workouts and for me, that's like the heart of the whole thing. I guess that’s why I enjoy coaching so much is because when you coach somebody, the most fun part of coaching what I think, is figuring it all out. It's kind of the engineer in me I guess, I take this person who wants to be fast in a given race and I try to figure out how to get them to that point, how to make them fast or on the day of the race, they are faster than they have ever been before and they go on to do amazing things. They qualify for Hawaii or they go the Olympics or they just have their best race ever and they really feel good about themselves.
For me, that's like a great achievement to do that. That’s like this feeling of all the pieces of the plan came together just the right way. So I am going to talk about this subject with you. I want to kind of give you a history of how I came to where I am on this subject and hope that from all of this tonight, you will kind of get, not only a better sense of what periodization is but how to use it also for your own training. The real purpose of this whole thing is so that you can become a better athlete yourself. We are going to talk about that tonight. This weekend we will talk about how to take this big picture stuff we are going
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