A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Heather Blackmon and is great for Sprint distance triathletes.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a complete understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
This workout has come from Heather Blackmon from an article she wrote for TrainingPeaks.com; click here to read the article.
Heather Blackmon’s Beginner Sprint Distance Brick
- Bike
- 10min WU Level II;
- 15min Level III;
- 5min Level IV
- Run
- 10min Level II
- 10min Stretching
Start on the bike with a Warm Up (WU) for ten minutes at Level II. Keep the cadence above 90 rpm.
The main set on the bike is made up of two reps. The first rep is fifteen minutes long at Level III; keep the cadence above 85 rpm.
Then increase the effort for the second rep to level IV for only five minutes long.
When transitioning to the run, go straight into a Level II effort for ten minutes for your Cool Down (CD).
Finish with 10 minutes of stretching to assist with the recovery.
Read more about the benefits of brick sessions here:
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Designed for beginner triathletes targeting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike, and Run faster during YOUR event.
Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains two swim sessions. You will build up to 2,550 metres swimming in a single session so you can get the sessions done quickly. Cycling wise you’ll build through to a single 2-hour session in the weekend and a long run mid-week of an hour and a half. I recommend using a swimming monitor (eg. Garmin Forerunner 735, 920, or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.
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Prior to using this plan, you should be able to:
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When purchasing, use the discount code “web25” to claim your 25% discount.