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 next 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 a YouTube video and the Strava of Miguel Mattox titled OLYMPIC TRIATHLON RACE SIMULATION – 3hr training swim-bike-run. Credit for the workout needs to go to Miguel’s coach at the time: Conrad Goeringer.
Miguel Mattox’s Olympic SBR Brick
- Swim
- 400 WU;
- 8x 25 Pick Up 10RI;
- 1,000m TT (200 Fastest, 800m Fast);
- 100 CD
- Bike
- 5min WU Level I;
- 5min WU Level II;
- 2min WU Level III;
- 3min Level I;
- 2x 20min Level IV (95%), 5min Level I RI;
- Run
- 5min Level II;
- 5min Level IV-;
- 5min Level IV+;
- 5min Level V;
- 40min CD Level II;
- 10min Stretching
Start the workout at the pool. The details of Miguel’s Warm Up (WU) weren’t mentioned in the video nor were they available on Strava. I have included a basic Warm Up (WU) for this workout and suspect Miguel swam further and longer for his Warm Up (WU).
Miguel was at a 25 yard pool and all his reps were based in yards. Regardless of whether you are ata. 25 yard or metre pool, they are effectively interchangeable.
Start with a 400m Warm Up (WU). During the Warm Up (WU) feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The next set is a Pick Up set, where you increase your pace as you make your way through the repetition or length. Start off nice and slow for a few strokes, then at a moderate pace for the next through strokes, continue increasing your intensity until you finish the repetition or length at a max sprint for the last few strokes. Complete ten, 25m Pick Up reps. Take a ten second Rest Interval (RI) after each rep.
Next up is a 1,000 metre Time Trial (TT), start off really fast for the first 200m, as if you were racing a triathlon. Then settle into a fast pace for the remaining 800m.
Finish in the pool with an easy 100m for your Cool Down (CD). Mix this up and include other strokes if you wish.
It is now time to get on the bike. Miguel set his trainer up at the pool and rode on that.
Start with five minutes at Level I to start slowly into the workout. Then increase to Level II for a further five minutes. Continue to increase the effort with two minutes at Level III.
Prior to the main set, ride at Level I for three minutes as a Rest Interval (RI).
The main set is a threshold set where you ride at Level IV aiming to hold 95% of your Functional Threshold Power (FTP) for twenty minutes. Take a five minute Rest Interval (RI) at Level I after each rep.
After the second Rest Interval (RI) transition to the run and start with a five minute Warm Up (WU) at Level II.
Increase the pace to Level IV- for five minutes before increasing again to Level IV+ for a further five minutes. For the next five minutes increase your pace further to Level V.
Complete the session with a minimum of fourty minutes running 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.
Share this post so your friends can benefit as well.
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 both running and cycling with power.
When purchasing, use the discount code “web25” to claim your 25% discount.
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.