BTC Brick Workout – Week 1 – April 9, 2020

Bike:
10-15min trainer ride with full race gear OR 1 park loop, a very easy spin (basically, the level of a warm-up)
– If you’re on a trainer, or are comfortable doing this on a quiet road, get in and out of your shoes several times as shown in the video, timing each segment so you can see improvement week to week. If you are on the road, please keep your eyes forward, pedaling intermittently to maintain speed.

Transition:
At transition, time each one of:
– Total time (once you’re next to your run gear) to remove: helmet, glasses, bike shoes, gloves
– Time to put on: socks (if applicable), running shoes, hat, glasses, etc.
– Tips: If you plan to leave your glasses on they should be under your helmet straps for the ride, so they go on first in T1 before your helmet. Baby powder in your socks helps them slide on more easily. Speed laces make donning shoes a breeze.

Run:
½ Mile run at an easy pace. This is an out and back, working from a timer only, goal of coming back a little faster. You don’t need an exact mile, just a 10min run will do, setting a 5min timer and coming back before the next beep.
– Repeat 2-3 times

Questions to answer:
1) How consistent was your bike effort, did it feel close to the same on the flats and hills? Most people can go easier on the hill. Did you start in too difficult a gear or setting on the trainer and then have to shift easier? If in the park, were your lap times close to the same?
2) Was your total transition time under 30sec, and if not, where could you shave time with better suited equipment or more practice? Are your shoes easy to get out of on the bike? Do you have speed laces on your running shoes? Did you change or put on socks?
3) Was your run a very easy negative split?

Bike Shoe Links:
https://trigearlab.com/best-triathlon-cycling-shoes/
https://www.swimoutlet.com/triathlon-cycling-shoes-c11373/
https://shoeadviser.com/athletic/best-triathlon-cycling-shoes/
This is just a start. I recommend talking with others in our club to check in on their experience with various makes and models.