Lionel Sanders is a top tier Ironman and Ironman 70.3 athlete. He has won the ITU Long Course World Championships, four Ironman titles (as well as two podium finishes at the World Champs), and 31 Ironman 70.3 titles. He is well known for his solid indoor training sessions and for being his own most harshest critic, as well as sharing it all on his social media. This brick workout he has done a week and a half out from Ironman 70.3 Mont-Tremblant. However, for recreational athletes I’d recommend this is done 3-8 weeks out from your key event.
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.
The inspiration for this workout comes from Lionel Sanders‘ latest YouTube video. This is the session Lionel is doing a week and a half out from Ironman 70.3 Mont-Tremblant.
Lionel Sanders’ Pre Ironman 70.3 Mont-Tremblant Brick Session
- Bike
- 3:00hr Level II;
- Run
- 5km Level III;
- 5km CD Level II;
- 10min Stretching
Start this Brick session with a three hour easy bike ride at Level II.
Transition into a five kilometres run at race pace (Level III), Lionel did this in 16:36!!! Then finish the session with a further five kilometres at Level II for the 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 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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