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Servicing the bikes of Round Rock and Pflugerville area
Epic Brick Triathlon Workout #3 at Austin Multi-Sport
Posted on October 11th, 2013

"Epic Brick" workouts continued today at Austin Multi-Sport Inc.  Saturday's this Fall.   Congratulations to the new and returning athlete's on a great workout.  
      
   Join us next Saturday 8:15am to 9:45am, bring your bike, bike trainer, running shoes, towel, water bottle, and light nutrition.  Free group training!  Call or stop by for special pricing if you need to order a bike trainer.  Here is the complete workout from today, try it for yourself,  however the group training will take you to the next level.
A.
16' Warm Up on the Bike Trainer the following way: (the little ' is minutes, detail below)
       4' spin
       4' @ 95 rpm  increase cadence 5 rpm per minute 95,100,105+ for the 4'.
       2' EZ
       4' @ 95 rpm  increase cadence 5 rpm per minute 95,100,105+ for the 4'.
B.
Transition to Running Drills
      60 yard distance for running drills, side steps, over/unders, butt kicks, high knees, skips, backwards, and 4 strides.
C.  Bike
       
2' build up spin
        3' @ 95 RPM 90% of race pace 
        1' EZ recover 90rpm
        4' @ 95rpm Race effort Find a gear and cadence that simulates real road conditions.
        1' EZ recover 90rpm
        6' @ 95rpm Race effort
        1' EZ recover 90rpm
        3' @ 95 RPM 90% of race pace go straight to run.   
D.
  Run  12'-15'
        30" transition jog
        10' run fast race pace or above pace.
        4' warm down.
E. TRX Training
        TRX Double Leg Crunch from elbows  (do 20)
         TRX Oblique Hip Drop from Plank from elbow (15 per side)
         TRX Hands Free Lunge (30 per leg)
          TRX Atomic Pushup  (maximum possible goal of 20 or more)
DONE!!!!!!!
Coach Tom
Austin Multi-Sport Inc.



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