Long Bricks

Here is my extended rational for recommending long bricks.

• They are time efficient by combining your long ride with your long run.
• They allow you to take a rest day during the weekend, where you can really sleep in and recover without the stress of work.
• They force you to run slower during your long run.  Too many athletes spend too much time in the moderately hard range that requires a lot of recovery. 
• They force you to get your pacing on the bicycle correct so you can have a solid run.
• They force you to get your nutrition (kcal, fluid, sodium) correct.
• They build mental toughness.
• They force you to run later in the day, which is when you'll be running during a race.
• Triathlon is not just about training for a S, B, & R.  It is learning how to do all three together.
• They allow you shorten your longest run to 16 miles.  Thus reducing the time needed for recovery.
• They minimize the over-indulgence/reward eating to once a week, which is one of the worst things you can do nutritionally.
• They're fun.  

As one gets closer to their Ironman, I like to alternating brick runs of 8, 12, & 16 miles.

It's time to compress

As a newbie to the tri life I find that when I start reving up my training I start experiencing leg discomfort. The best most affordable program for me is compression. My recent problem has been how hot my feet get when I wear them. Solution, I have decided to try out compression sleeves from Compress Sport.

The only problem is the company is based in Australia and the UK. The good news is I found a site that sells them at a discount and ships to the US for only $8.50, Chain Reaction Cycles. I say it's a deal!

This is only my second day wearing and thus far I love them.

Pros:
- My feet stay cool
- I can wear whatever sandals I desire to wear
- My calves are getting the support that they need
- The four time women's Kona Champ wears them

Cons:
-Haven't found any yet will up date you if i find any

Stay cool, and keeping tring!

Running Economy

The following are briefs highlights of research by Stephen McGregor, PhD in Exercise Physiology, which were published in the novel IronWar by Matt Fitzgerald.

“There is no such thing as correct running form... Within the population of trained runners, there is a lot of variety... There is great variety in the structure of runners’ bodies... Making conscious changes to one’s natural stride actually reduces efficiency... The refinement of running form must be left to unfold through unconscious trial and error... Runners who train in groups and runners that train at relatively high intensity have better strides than runners who train at lower intensities. They are forced to maximize their individual running economy.”

Interesting comments. I have heard Brett Sutton say the same thing, but he never explained why he doesn't focus on technique. From my point of view, it's not to say one shouldn't do drills to improve their technique. I believe the research is saying that consciously trying to swim, bike, or run like another athlete will actually make you slower. Everyone has their own perfect form that they must discover through unconscious trial and error. Performing drills is that unconscious trial and error. Swimming with one arm or with fists closed forces athletes to be efficient. Cycling with one leg or with a faster cadence forces athletes to be efficient. Running with faster athletes or up hills forces athletes to be more efficient. What doesn't seem to work is consciously trying to bend one's arm at the same angle as Michael Phelps or consciously keeping the same cadence as Caitlin Snow. Therefore, I believe the recommendations would be to incorporate group training opportunities, add hill workouts, increase training frequency, and try tools such as swim paddles or minimalist shoes to unconsciously find one's natural form.