Tuesday, March 30, 2010

Recovery Week = Brick!

Soooooo .....

It is my recovery week and my plan called for a 30 minute run (RPE 1-2) and a 30 minute bike (easy spin).  It didn't specifically say to do one in the morning and one in the evening so I decided to just do a brick when I got home from work.

It was 75 degrees and sunny so I grabbed the QR and stayed in the neighborhood for my ride.  I ended up doing a little over 10 miles in the 30 minute ride.  I was in the small ring for most of the ride and still had a nice 20mph average.  Then I parked the bike in the garage and put on my Brooks kicks and ran for 30 minutes.  I wanted to do this easy but sort of got lost in thought and when I looked at my Garmin I was at 30 minutes and a little over 4 miles. This is about a 7:30 pace - little too hard for an RPE 1-2.  My legs felt really good switching from bike to run and I think all the brick work I have done in my training is really paying off.

Well, I signed up for the Gateway to the Bay Sprint Tri on April 10th.  Looks like it should be a fun race at a cool venue.  And as BDD mentioned in yesterday's comments I really should do the race for all of my blogger buddies up North!  All of you guys had the same thought as me in that racing 3 out of 4 weeks is a good thing.  The Olympic Tri on April 24th is my "A" race  for the first part of the season but I am still going to go pretty hard for the Du this weekend and the Sprint next weekend.  Why sign up if you aren't going to race, right?

Thanks for Reading,



  1. Jeff, why doesn't it surprise me that you would do a brick during recovery week?

  2. Rest, shmest! We are from the same school of thought...sometimes you gotta just tweak the training plan. i don't think training plans can be followed to the exact letter. you have to sometimes go with how you feel that day and if it a rest day and you are full of energy, run with it (no pun intended). Let your body be your guide. Did you ever think when you started running that you would be running a 7:30 pace as if it were no big deal and after a bike ride to boot? Great job!

  3. rest is for runners ;)

    way to sign up for the race. this heavy race schedule will pay off in dividends later on!

  4. Nothing says you have to totally dial it back during a "rest week." Your brick keeps the running legs and riding legs in sync. That's one thing you don't want to have to relearn.

  5. Mmhmm!!!

    20mph and 7:30 pace, sounds like recovery to me

    I fully expect a sign to be posted from your impromtu tri.

  6. Jeff and a recovery week! No way:) You still go gang busters on recovery weeks!

  7. Lol, who needs a recovery week right? Glad to know you're feeling strong!