I’m doing a Triple Brick workout in preparation for Ironman Florida.  It will consist of:

 

40 mile ride

5 mile run

40 mile ride

4 mile run

40 mile ride

3 mile run

 

Down here in King George on Saturday.  Would love it if someone could come out for some of it (or even all of it?).

 

All running will be done on the trails behind the high school (King George High School that is) – so plenty of shade and easy on the legs.

 

Riding is rolling with flat – simulates IMFL course pretty well (not as flat though).

 

Start time is 8:00 am.  I figure the timeline to be something like this:

 

8:00 ride – return about 10:15-20

Take about 5-8 min break

Run 45 min

11:00 back on bike

1:15 return

Run 34 min

Back on bike around 2:00

 

Yes, it’s a long day, but it’s a great workout for prepping for an IM (aerobic and nutritionally). 

 

If interested please e-mail me so that I can give you directions (in case you don’t know). 

 

Debi Bernardes