Training 101: The Brick

Adventure Race season is in full swing and although the heat can keep training at bay, it's important to still be working on techniques that you want to master. This could mean bettering your overall race time or simply moving from a 'sprint' race (4-8 hours) to a long race (8-12+ hours).

One workout that I can venture to say never gets easier,yet provides a break from the monotony of just riding or just running is the 'brick'. The focus of the brick in adventure racing is to adjust your legs from the bike to the run and vice-a-versa with ease. Not that it will ever truly be easy, but like any workout, with the proper conditioning it is possible to find comfort in taking those legs from the circling motion of the pedals to the striding motion of a run without letting the jello-y feeling win over your conscience. The trick is to train yourself to run faster and farther after dismounting the bike. The muscles used for the bike and the run vary hence the heavy feeling that usually follows the bike! As the blood flows from the bike muscles to the running muslces your heartrate increases and dramatically affects your normal running pace if your body isn't in 'brick' condition. Try one of the suggestions below to ramp up your training! Even if you're not planning any races, this is an excellent cross-training exercise that you can actually have fun with! (if one considers the jello-y leg feeling fun.)

Beginning the Brick

If you're just beginning to train with bricks I suggest starting with a small and manageable number. Even if you are a regular biker or runner, the motion of moving from bike to run for several transitions will be an entirely new feeling. Here's' a suggestion:

3 rounds of:

2 miles bike-.5 mile run

Resting 2 minutes between each transition to hydrate and REPEAT!

If you're logging 30-40 miles on your bike a week and 10 plus miles on the trail/pavement:

3 rounds of:

4-5 miles bike-1 mile run

Rest and Repeat.

If you're logging 50+ miles on your bike a week and 20 plus miles on the trail/pavement:

3-4 rounds of:

7-8 miles bike-2 mile run

Rest and Repeat.

I also suggest logging your bricks to keep track of your progress and to continue increasing your miles. The brick can be adapted to any current workout plan. Road bike and road running or mountain bike and trail running. Mix up the terrain and you'll be surprised at how you can test your body and reveal your weaknesses. Find a partner to brick with even and keep each other motivated!

Don't forget to hydrate either via water bottle or camelbak. If you're wearing your camelbak, take it with you on your run too. This will help you increase your endurance for a race or just add an additional challenge.

Carrying several gel packs with you might come in handy as well. One of my favorites is the Clif Gel Mango flavored. For those unfamiliar with the gel packs heed this warning: they may be one of the most vile, strange textured things you eat but they work. Your body needs the replenishment of the electrolytes and calories when you have hard training days.



For an added electrolyte boost and a better taste give Clif Bloks a shot (say that 10 times fast). They're like gummy bears for adults. Super power gummy bears.


So take to the pavement or trails and schedule a brick into your weekly workout. And on that final round as you're rearing the end of your run just remember:
Pain is just weakness leaving the body.
Repeat it to yourself 5 times and it will quickly become your mantra for motivation.

Taking to the Trails.....

Piedmont Trail~ Duluth, MN ~ with our nieces Justice and Ellie~






I just returned from an absolutely INCREDIBLE trip to the Boundary Waters Area Canoe Wilderness in Minnesota/Canada and am already missing early morning coffee next to the campfire, the breeze in my hair on the boat, and the trails that we hiked that could have taken us to no-mans land. The opportunity for exploration is endless up there and it was so refreshing to meet some like minded people. Chris and I also had the opporotunity to take our 2 nieces on a hike while we were in Duluth and they couldn't have had a better experience! They were so entralled with the trail that they had to take turns every 5 minutes being the 'trail guide'. Rather than hiking at times we were running because of the sheer excitment that they just had to see what was around the corner. I had to smile because I was reminded of my childhood and how the outdoor experiences that my mom and dad provided to my sister and I shaped who we are today. We learned so much about ourselves and about mother nature. We grew up appreciating the simple things like widdling a stick to cook a marshmallow on, catching a fish on a homemade rod, picking blueberries for jam and enjoying the company of good friends on a camping trip. Like all other trips when I was younger, we made this hiking trip no different for the girls-there would be a lesson on safety first and foremost. When your dad is a survival instructor, you learn at a young age to 'always be prepared'. That motto is with me for a lifetime and I have applied it in all sorts of events in my life.
Chris and I both wanted Justice and Ellie to understand that you have to be prepared before you venture into the woods on your own. Below you will find the tips that we provided for them and in effect, everyone should heed. (We quizzed the girls after the hike and they got a 100! :-)

Bugspray
being blessed to have family in two mosquito capitals of the U.S. (Minnesota and Florida-although i think Minnesota still claims that the mosquito is their state bird), this is essential. Spray or pay.

Sunscreen
Even though the cover of the trees is excellent protection from harmful UV rays, you're still not immune to coming down with lobster face. Spray it on, rub it on, wear long sleeves and a hat-whatever you do, don't come out fried!

Whistle
If you get lost, the whistle will never fail you. The garmin might run out of batteries, the map might get wet. But if you ever loose your hiking buddy, the whistle will be there rain, sleet or snow.

Knife
Now for the girls, we mentioned only the 'adults' carry these. You never know when you might have to defend yourself against some strange wood creature, filet a fish, cut a branch, or play McGyver. Never leave for the trails without one.

Water
Because you've gotta stay hydrated. Depending on temperature and climate your body will loose plenty of sweat climbing that elevation or winding along those curves through the trees-'you don't want to come out looking like a raisen do you?' I told Justice-she quickly responded 'EW! No way!' Drink up-and bring plenty of it. For a short 1-2 hour hike in the summer a 40 oz bladder should be plenty. Anything longer and if the temps are scorching in the 100's- be safe with the 100 oz. Better to be a fish than a raisen right?

Food
If you don't have to truly 'survive' in the woods, don't resort to picking things and hunting for food. Pack granola bars, trail mix, a pb&j or even a candy bar! With all the calories you can burn on a hike verses a walk you'll need to replinish for energy. What a better way to bribe a kid to enjoy some mother nature than with a chocolate bar?

Map/Compass
Even though sometimes we'd like to think we won't get lost, there will be no gas stations along the way to ask for directions-so err on the side of caution and bring a map and a compass. Plot your possible course and note the mileage making sure you'll have enough time to complete the hike before dusk.

Cell Phone
Yes, the modern eco-adventurer now carries a cell phone on his list of priorioty items. Preferably in a waterproof case just in case of rain. Even though service might be spotty, there are always hills to get to the top of to find service should you need it for an emergency. Just don't count on it as your number one survival tool. If you do, you'll find yourself highly disappointed that most major cell phone companies fail to cater to lost 'granola's'.

First Aid Kit
There will be bug bites, scrapes, cuts, bruises and maybe even a few slivers so never and I mean NEVER hike without one! It may not be able to save your life with it, but it comes pretty close to making it a lot more enjoyable for the duration of your journey.

HIT THE TRAILS!