Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes efforts at race pace to help prepare for your Olympic Distance Triathlon.
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 an article by Rick Kiddle in Runner’s World. You can read the article here.
Runner’s World Olympic Triathlon Brick #4
- Bike
- 30min WU Level II;
- 10min Level III;
- 20min Level IV;
- Run
- 20min Level IV;
- 10min Level II;
- Bike
- 20min CD Level II
- 10min Stretching
Start on the bike with a 30 minute Warm Up (WU) at Level II. Increase your effort to Level III for ten minutes. Then spend the final twenty minutes at Level IV before transitioning to the run.
Start at Level IV straight away for twenty minutes, then button off for ten minutes at Level II.
Finish the workout by transitioning to the bike for a further twenty minutes at Level II 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 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
Get my 12 week Olympic Triathlon Training Plan for Busy Triathletes with 25% off
When you cross the finish line of your triathlon, you will have swum, biked and ran faster than you have in previous events.
Designed for busy triathletes targeting an Olympic 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 three swims. You will build up to 2,900 metres swimming in a single session so you can get the sessions done quickly. Cycling wise you’ll build through to a single 4 hour session in the weekend and a long run mid week of an hour and a half. I recommend using a swim 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:
- Complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout;
- Ride for 2 hours comfortably; and
- Run 10km or 60 minutes continuously.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.