Triathlon Brick Session
by
Coach Sarah Portella
With race season in full swing, race intensity sessions can help dial in your training and get you comfortable for race day efforts. I wanted to share a brick session that I like to use for my athletes training for sprint and Olympic distance triathlon. While it is shorter in duration (just over an hour), it packs in a lot of key intensity work. A few of the key areas of focus with this session include:
- Transitions. You’ll constantly be transitioning from the bike to run and back again. I would set up a small transition area and really focus on trying to make these quick.
- Threshold Pacing. Each set is short, but the intensity is high (90% FTP on the bike and 5k pace on the run). It will be important not to ride harder during the first couple of intervals and to keep your run pace in check during the shorter efforts as well.
- Running Tired. As the set progresses really focus on keeping the pace at 5k pace. Keep the body relaxed. While the total workout duration is just over an hour, you are getting a solid 35-40 min. of threshold type training.
The Workout: Pyramid Brick Session
Warm Up: warm up 10-15 minutes on the bike keeping the cadence high and allowing the heart rate to build. If using power build into zone 2.
Main Set: After the bike warm up go straight into 3 min. on the bike at 90% FTP. Transition to 400-meter run at 5k pace.
Quick transition back to the bike for 4 minutes at 90% FTP.
Transition to 800-meter run at 5k pace.
Quick transition back to the bike for 5 minutes at 90% FTP.
Transition to one mile run (1600 meters) at 5k pace.
Quick transition back to the bike for 4 minutes at 90% FTP.
Transition to 800-meter run at 5k pace.
Quick transition back to the bike for 3 minutes at 90% FTP.
Transition to 400-meter run at 5k pace.
Cool Down: 10 min. easy spin on the bike. Small chain ring only and keep the cadence 90+.
The constant transitioning from bike to run and back again makes the time go by quickly. Before you know it, the workout is over, and a solid training session is in the books. If you have specific questions for Coach Sarah Portella, or would like more information about working with her, she can be reached at sarah@boltonendurance.com