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

Workout with the kids

Today I had my 3 year old boy and 1 1/2 year old girl with me all day long. I promised them that I would take them swimming at the YMCA. So after lunch and naps, we went to the new Y by the Sportscore. I let the "babysitters" at the Y babysit the kids for about 35 minutes while I did a quick workout. Then we went "swim-swim" as my little girl would say. My quick workout was as follows:

Eliptical

• 30:00

Lift

• Wide Grip Pullups = 1 set x 12reps
• Ab Wheel = 1 set x 12 reps

Leg Strength

Run

• 28:00
• 3.33 miles

Lift

• Squats= 225 x 12reps, 275 x 3 reps
• Front Squats= 110 x 12reps
• Dumbell Dead Lifts= 61(each hand) x 15reps
• Swiss Ball Hamstring Curls= body wt x 25reps
• One Legged Calf Extensions= body wt x 14reps
• Crunches = x 15

Early Bike Trainer

Bike Trainer

• 55:00
• 105RPM

Lift

• Dips = 24 x 1set
  

Bike Trainer Workout

The workout today was simple and straight forward. 1) Build bike endurance. 2)Maintain body strength

Bike Trainer

• Total Time = 2:00:00


• RPM = 100

Warmup Pullups = 10

Close Grip Weighted Pullups(40LB) = 2sets x 6reps

Wide Grip Weighted Pullups(40LB) = 2sets x 3reps

Ab Tower Knee Tucks = 1set x 15reps

9 Mile Hike

Carrie, Colin, Bri, and I are doing Christmas in the Chicago suburbs. This morning we were at the Tews family house. After a night of Christmas Eve fun, I was going for a little morning walk. Thanks to advice from my wife's Grandma (Thanks Grandma Tews), I hopped on the Illinois Prairie path. The path was not shoveled well, so it was a little rough going. My hiking boots would bust through more than a foot of snow and then I would have to pull them back out. It was a really sunny day today and I was really enjoying myself. Before I knew it I had crossed through Villa Park, Lombard, and was in Glen Ellyn. I had been walking for over an hour, so I decided I better head back. It was a very enjoyable hike. (Special thanks to Steve Perkins http://steveperkins.blogspot.com/ for helping me import this picture of my trek from mapmyrun.com)

Total Time Walking = 2:13:30
Total Distance Walking = 9.29 miles

Planks = 1 x 2:30

Close Tri Pushups = 1 x 30

Regular Pushups = 1 x 40

Snowy Run

My neighborhood workout partner/Ironman Craig Schlawin went for an hour run with me this morning. We went at a nice and easy pace from our house to the Sinnissippi Trail. It was snowing and very sloppy and slushy the whole way. Though the conditions were bad, we took it easy and enjoyed ourselves.

Bike Trainer

• 30:00

Run

• 1:00:00
• 6.1 miles approx