Brick Session Corkagh Park 30th June

[arron]

Hi all,


The next summer brick session will take place in Corkagh Park (on the cycle track) this Thursday 30th June at 18:30. The session will be lead by myself and Ill post up a plan later today.

The focus will be on multiple transitions from bike to run at increasing effort levels.



This session is open to all members regardless of ability level.



Can you please comment below if you are planning to attend.



Hope to see you there.


Thanks


Arron

[markjones28]

Hi arron I'll be there

[GundaDorothea]

I'll be there

[IanG]

I'll be there

[arron]

See details for Thursdays session below;


Session Goals:

• Replicate stressful race scenarios in and out of transition.

• Fast run off the bike loosens hips to improve run mechanics off the bike to reduce the feeling of heavy or jelly legs

• Repeated efforts build endurance for race pace efforts

• Work is at both aerobic efforts and threshold efforts with long recovery. This will improve your aerobic ceiling.



Warm Up



3 bike Laps easy + 1 Easy run lap…



Main Set

Steady Run building into the final 200m (short Loop)



Transition to bike



½ lap hard (to middle of bottom corners)

Full lap steady Total 2 laps Bike

Final ½ lap (hill) hard



Transition to Run



Run. Short Loop. First half harder than 5km pace, second half 10km pace



3mins Rest



Reps: Athletes Discretion



For those that are taking part in the Mixed Team Relays on the 9th July, it would be great if you can attend!

See you all on Thursday!

Arron

[cburnsie]

I plan to be there, work permitting

[tgoodyer]

I'll be there

[padraigowens]

I'll be there

[ciaranr]

Should be there

[eilishk]

Should be there. Is anyone cycling from town?

[rorydevlin]

I hope to be there. This might be a silly question but is there anything we should bring apart from bike, helmet, bike shoes, runners?

[grainne]

I will hopefully be there

[sarahoregan]

Thanks Arron, great session!

[eilishk]

Thanks Arron !