A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is great for Olympic-distance athletes to develop a qwik transition and get used to running fast off the bike.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a full understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
This workout came from Gareth Thomas of coachgareth.com in an article from Triathlete.com You can read the original article here.
Gareth Thomas’ One Hour Brick
- Run
– 5min WU Level II; - Bike
– 5min WU Level II;
– 2x 20sec L/20sec R/20sec Both Level II
– 3x 20sec Level III, 40sec Level II;
– 5min Level III; - Run
– 3min Level III;
– 2min Level II; - Bike
– 5min Level III; - Run
– 3min Level III;
– 2min Level II; - Bike
– 5min Level III; - Run
– 3min Level III;
– 2min Level II; - Bike
– 5min Level III; - Run
– 3min Level III;
– 2min Level II;
– 5min CD Level II; - 10min Stretching
Start this Brick session by running for five minutes at Level II to start the Warm Up (WU).
Continue the Warm Up (WU) by transitioning onto the bike and riding at Level II for a further five minutes. Aim to keep your cadence close to 90 rpm.
Spend the next two minutes alternating between pedalling for twenty seconds with the focus on using your left leg only (but keep your right leg in – just don’t use it to deliver power to the pedals), repeat the process with your right leg for the next twenty seconds and then spend a further twenty seconds pedalling with both legs. Repeat these three sub-reps a second time.
Next up is a set made up of three reps. Ride at Level III for twenty seconds and then take a 40 second Rest Interval (RI) at Level II.
The main set is repeated four times through. Start on the bike with five minutes riding at Level III with a cadence between 85 & 90 Rpm. Transition into running for three minutes at Level III, then jog for two minutes at Level II before transitioning back to the bike to start the next rep.
Finish the workout with a Cool Down (CD) of five minutes of running at Level II.
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 and 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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