Brick

One of the bread and butter workouts for a triathlete is the "brick". A brick is doing a combination of bike, then run, then possibly even repeating for a "pile of bricks". This is a way of training your legs and mind to become accustomed to running after biking. For someone who has never done a triathlon before, it can be a little difficult. For someone who is not trained, it can feel a little bit like running on a moving bus. The legs can feel uncoordinated, tight, heavy, and unbalanced.
Even though I am fairly used to the feeling of running following biking, it is always good to reinforce the muscle memory and coordination. Not to mention, it is a killer workout.

Bike Trainer

• 1:45:00
• 100 RPM

Run (treadmill)

• 25:00
• 3.1 miles

Lift

• Dips = 25reps x 1set
• Ab Tower Knee Tucks = 15reps x 1set
• Close Grip Tri Pushups = 30reps x 1set
• Regular Pushups = 40reps x 1set