I got to do my favorite all-time workout yesterday. I hadn't done it for awhile. Fantastic! Check it!
The Olympic Brick:
Bike 15-30 miles
followed by 3-6 mile run
To be done at tempo, or better yet, race pace (high intensity)
My favorite place to do this workout is Fiesta Island for the bike, then run south along the east side of Mission Bay for the run. I do 1 warm-up lap around Fiesta (4.2 miles each), followed by 3-4 higher intensity, steady-state (time trial-ish) laps at race pace (or negative split each lap). Fiesta is great because you are guranteed a head wind for half of the island, giving you great torture into the wind. However, the torture only lasts 2 miles. Then you get 2 miles recovery. I can handle any sort of headwind for 2 miles! I like this brick because it's longer than most (especially the run). When I'm all done, I can record a full bike AND run into my training log so I feel like I'm getting the most bang for my buck. It does take a lot out of me though so I don't recommend it more than once or twice a month (unless, of course, you're a superstar).
What's YOUR favorite workout?