Category: Brick

Each Monday I’ll post a Brick session that you can do to enhance your triathlon and multisport performance.

Coach Ray’s Ironman 70.3 Tempo Brick #6

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #6

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #6
William Ritter's Threshold Brick

Monday’s Brick: William Ritter’s Threshold Brick

Pushing yourself at higher intensity will develop your ability to race faster. This brick workout will help build your racing ability. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.

View More Monday’s Brick: William Ritter’s Threshold Brick

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #5

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #5

Monday’s Brick: Dr Yelling’s Race Replication Brick C

Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.

View More Monday’s Brick: Dr Yelling’s Race Replication Brick C
William Ritter's 70.3 Brick

Monday’s Brick: William Ritter’s 70.3 Brick

An Ironman 70.3 event needs you to sustain an intensity that you can maintain for a longer duration than you can for Threshold. That’s why this session has reps at Level III (Tempo) to prepare you for your Ironman 70.3. Although this workout is targeted to Ironman 70.3 athletes, it is also great for full Ironman athletes too.

View More Monday’s Brick: William Ritter’s 70.3 Brick

Monday’s Brick: Dr Yelling’s Race Replication Brick B

Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.

View More Monday’s Brick: Dr Yelling’s Race Replication Brick B

Monday’s Brick: Muscular Strength Brick Session by Tyler

The off-season is a good time to work on and develop your fitness, in particular your strength. This session combines both intensity and strength with exposure to Threshold intensity for both running and cycling. Although this session was developed for Olympic distance triathletes, it is a great session for any triathlete, including Ironman and Ironman 70.3 athletes (if it is in the early stages of your build up).

View More Monday’s Brick: Muscular Strength Brick Session by Tyler

Monday’s Brick: Dr Yelling’s Race Replication Brick A

Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.

View More Monday’s Brick: Dr Yelling’s Race Replication Brick A
Monday's Brick: Coach Ray's Ironman 70.3 Tempo Brick #4

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #4

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #4

Monday’s Brick: Strength Focused Brick Session by Tyler

The off-season is a good time to work on and develop your fitness, in particular your strength. This session combines both intensity and strength with exposure to Threshold intensity for both running and cycling. Although this session was developed for Olympic distance triathletes, it is a great session for any triathlete, including Ironman and Ironman 70.3 athletes (if it is in the early stages of your build up).

View More Monday’s Brick: Strength Focused Brick Session by Tyler