Inspired by ideas from Going Long, this session is built around the demands of long-course racing — controlled endurance, smooth pacing changes, and learning to run efficiently off accumulated fatigue. The traditional duathlon run-bike-run format forces you to settle into rhythm early, stay patient through the middle stages, and then focus on cadence and composure when returning to the run. It’s a simple but highly effective brick for developing durability, pacing discipline, and confidence for Ironman racing.
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 workout described in Gordon Byrn and Joe Friel’s book Going Long.
Gordo Bryn’s Ironman Session #1 Brick
- Run
- 30min WU Level II;
- Bike
- 60min Level II;
- 60min level III;
- Run
- 15min Level II Cadence focus;
- 15min Level III;
- 15min CD Level II;
- Stretching
- 15min
This brick session is conducted in the traditional duathlon format of Run – Bike – Run.
The first run is 30 minutes at Level II to Warm Up (WU).
Transition to the bike and start with 60-minutes at Level II. Increase your intensity to Level III for another hour before transitioning to the final run.
The second run is 45-minutes long. Start with fifteen minutes at Level II keeping your cadence nice and high off the bike.
Then increase your intensity to Level III for a further fifteen minutes.
The final fifteen minutes are at Level II for the Cool Down (CD).
Finish with fifteen 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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