Bricking sessions | 80/20 Endurance

Bricking sessions

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  • #11882
    bondiben
    Participant

    With many multi sport events you are required to do different sports. As we get more specific to race day should we increase the amount of brick sessions that are done?
    I know the importance of getting the body used to changing sports and getting the body used to changing to ensure minimal lose of speed.

    Cheers
    Ben

    #11896
    David Warden
    Keymaster

    Ben,

    Great observation. Yes, this is core to the principle of specificity. As you approach your event date, you training must start to become more and more like what you will expect on race day.

    6 brick sessions is a good goal for a 70.3 and an IM, with just 3-4 needed for Sprint and Oly. Those sessions grow in duration, so you might just do a 4 hour-brick for your first IM brick (3 hours ride, 1 hour run) and then add 30 minutes of cycling each week-end until you get as high as 6 hours of cycling plus an hour of running. The frequency of the bricks does not change, but the duration does.

    David

    #11901
    bondiben
    Participant

    Great thanks.

    My sport requires me to do
    Kayak to run
    Arun to swim
    Swim to prone paddling
    Prone to run

    In terms of planning I’m going to actually do simulated races increasing my distance over the weeks leading up.

    Would it be beneficial to add additional brick sessions where my program allows during the race specific phase?

    I’m sorry a lot to unpack there

    Ben

    #11915
    David Warden
    Keymaster

    Yes, your even tin particular has several challenges and race simulation/brick workouts are even more important. As a total guess, the priority of brick workouts to me would be your:

    run to swim
    kayak to run
    prone to run
    swim to prone (this one may not need any brick workouts, it’s a pretty easy transition)

    Normally, with a triathlon you’d perform one long brick once a week. For you, I think 2x a week for 6 weeks, rotating between 2 of the first 3 priorities. Maybe all 3 every week? Not sure, but at least 2 of the 3.

    David

    #11918
    bondiben
    Participant

    Thanks so much!! Think I was trying to make it slightly more complicated than I need too.

    Cheers
    Ben

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