A common error for Ironman 70.3 athletes is to race at a higher intensity than what they have trained at. This workout addresses that in a race simulation type session that then leads into a race pace run.
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 Lance Watson of Life Sports Coaching from an article on TrainingPeaks. You can read that article here.
Lance Watson’s Half Ironman Brick A
- Bike
- 60min WU Level II;
- 2x 20min Level III, 30min Level II RI;
- 6x 3min Level III Cad 60-70, 4min Level II RI;
- 10min Level III;
- Run
- 40min Level II-III;
- 10min Stretching
Start on the bike with a warm-up (WU) for 60 minutes at Level II. Keep the cadence above 90 rpm.
The first main set on the bike is made up of two reps of twenty minutes of riding at Level III. Ride at Level II for 30 minutes after each rep for your Rest Interval (RI).
The second set is made up of six reps, three minutes long riding at Level III with a low cadence of 60-70 rpm. Ride at Level II for four minutes with a cadence above 90 for your Rest Interval (RI).
Finish the ride with ten minutes at Level III before transitioning onto the run.
Spend 40 minutes running at Level II-III, simulating your race pace and terrain (if available).
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) and Zwift (.ZWO) files for this workout for FREE
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Lasting 24 weeks, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation), and a flexibility session. This programme requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.
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Prior to using this plan, you should be able to complete the following workouts:
- Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
- Bike: 90min continuously
- Run: 60min continuously
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When purchasing, use the discount code “web25” to claim your 25% discount.