Amilcar Herrera

This morning, July 4th I went out to do a brick workout. Yesterday I rested. It had been 2 weeks since I took a day off from training or exercising so my body needed some rest.

Here is the workout:
- 16 mile bike. I completed the route in 51 minutes, 1 minute slower than last time. Then,
- I ran on the treadmill 3 miles at 7.0mph (comfortable pace) and I had a small HIIT right after:
- 1/8mile run at 9.6mph and 1/8mile at 3.3mph (rest/cool down). I did this twice so my “total run” was 3.5 miles.

I felt pretty good after the workout with plenty of strength leftover. I’d like to finish my triathlon with strength and energy.

5 days prior to the triathlon I’ll start to taper my training to avoid burnout. You know when your body needs a rest and you better take it before your performance goes down.

The brick workout was done on an empty stomach and that’s the way I like to train (when I train in the mornings).

I had for breakfast a chocolate smoothie with Dymatize whey protein powder, Cafe Mocha flavor, one of my favorites. I’ll publish the recipe later

Have a great day and train hard…

Amilcar