Most triathletes are familiar with one of the most important workouts to be included in the training plan – the brick workout. The “normal” brick for triathlete’s would consist of a ride followed immediately by the run. However, as time constraints sometimes make it difficult to include these brick sessions there is another effective alternative. This workout can be a good tool to add to your training during your busy work seasons. For example, just think of professionals in the tax preparation industry or other intensive seasonal businesses and they are limited by time. As you know getting the bike ready, helmet, shoes, checking tire pressure, etc. is more time consuming to get out the door as compared to running.
The solution is to add a workout with the similar benefits of the brick workout into your next weekly long run. The goal is to incorporate a series of functional body weight exercises – specifically a squat within the workout. It’s highly effective and will build significant power and strength to the legs, abs, back, glute’s and the fatigue feeling in the quad’s so common with the normal brick workout. Also, an added benefit is the mental strength that is a result of finishing this workout. I promise you the first time you attempt the workout you will feel it the next morning!
The workout will focus on your long run for the week. However, it can be incorporated into a shorter run, but I would suggest that the minimum time be 60 minutes for the run.
Start with 50-100 Squats. These can be standard body weight squats but it’s recommended to use Hindu Squats. Check out this link for a Hindu Squat demonstration: http://www.youtube.com/watch?v=jPSVpo4mzNI
Immediately start your long run (preferably on trails) and get into your target heart rate range 75-80%.
Every 15 minutes during the run – stop and do 100 Hindu Squats. Focus on the goal of 100 and pace yourself.
After finishing the run, do a max set of Hindu Squats. These will be very difficult and push for 125-150.
Immediately replenish with your balanced recovery drink. Some light stretching will help the soreness the following day.
The workout is perfect for runs of 2-3 hours and you will feel the burn in the quads just like the normal bike/run brick. It’s important to pace yourself and not run to hard as the goal is to maintain the same running pace as your legs fatigue with the combination of running and Hindu Squats.
If you are planning on a 2-hour run, focus on building over time to a total of 1,000 Hindu Squats.
Have fun and happy training!
By Wayne Kurtz
Wayne Kurtz is founder of RaceTwitch.com and Endurance Racing Report, he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’