Category: Brick

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

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #3

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 #3

Monday’s Brick: Winter Brick Session for Muscular Strength 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: Winter Brick Session for Muscular Strength by Tyler

Monday’s Brick: Sundried Olympic Brick

Brick sessions are a great training session to help develop your familiarity both mentally and physically of transitioning from bike to run. This session is fantastic for developing fast running off the bike in preparation for an Olympic distance triathlons (as well as Sprint distance triathlons).

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Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #2

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 #2

Monday’s Brick: Sundried First Time Sprint Brick

Getting started in triathlon requires you to build confidence and capability running having been cycling. It is a skill where the body learns to adapt to the demands as it transitions physiologically (as well as mentally) from the cycling discipline to the running discipline. This workout is great for beginners, or triathletes with limited time to train.

View More Monday’s Brick: Sundried First Time Sprint Brick
Monday's Brick: Coach Ray's Ironman 70.3 Tempo Brick #1

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #1

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 #1

Monday’s Brick: Dave Scott’s Ironman ‘Duathlon’ Brick B

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.

View More Monday’s Brick: Dave Scott’s Ironman ‘Duathlon’ Brick B

Monday’s Brick: Lance Watson’s Ironman 70.3 Brick C

Spending time at race pace or intensity is essential to success on race day. This brick session helps you dial in your race pace ready to perform. This session is perfect for Ironman 70.3 athletes but can also be of benefit for Ironman athletes.

View More Monday’s Brick: Lance Watson’s Ironman 70.3 Brick C

Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A

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.

View More Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A

Monday’s Brick: Lance Watson’s Ironman 70.3 Brick B

Spending time at race pace or intensity is essential to success on race day. This brick session helps you dial in your race pace ready to perform. This session is perfect for Ironman 70.3 athletes but can also be of benefit for Ironman athletes.

View More Monday’s Brick: Lance Watson’s Ironman 70.3 Brick B