Race Simulation Brick

Purpose:This workout simulates the last two legs of a triathlon or duathlon. The emphasis of this workout is on completing a race-effort bike and run.

CompuTrainer set-up:

• Program:Any course that takes one-third to one-half the time to complete as the course of your next most important race.
• Race Against:Pacer, Level_____
• Your Weight:(actual weight)
• Target Heart Rate:Min_____(Depends on distance - long courses use lower heart rates) Max_____
• Drafting: OFF
• Set a fan at face level.

Workout:

• Ride the course using the first few minutes to warm up and then gradually build into the race-specific zone. Treat this like a race by staying mostly in aero position and riding at race effort.

• Following the bike leg, transition quickly to a run course which takes one-third to one-half the time to run as the course you will next race on. Run it at race effort/pace.

• Walk for a few minutes afterwards and stretch well.

Long Climbs
Triathlete/Duathlete Race (short)
Triathlete/Duathlete Build 3 (long)
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