Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks. It can also be of benefit for Ironman 70.3 athletes.
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 in the April 2010 edition of Triathlete Magazine by Matt Fitzgerald. This particular workout comes from the man Dave Scott, six time Hawaii Ironman Champion.
Dave Scott’s Ironman ‘Duathlon’ Brick A
- Run
- 7 miles Level II;
- Bike
- 3:00hr Level II;
- Run
- 3 miles Level II;
- 10min Stretching
The concept of this workout is relatively simple. Start with a seven mile run at Level II.
Then transition into a long ride for three hours. Keep the intensity at Level II.
Then finish with a second run of three miles 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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