THE BIG BRICK

Aim? This session is necessary to simulate what the race day will feel like. Learn how to pace yourself in order to execute a strong run and focus on a successful nutrition plan.

Location Road – aim to create a route that replicates your IM race route

Kit Bike, helmet, race-day clothing, GPS tracker, nutrition

Distance 140km bike; 18-20km run

Warm-up Use first 10km of bike to gradually build up pace Main set 140km bike @ IM race pace; 18-20km run @ IM race pace. During the run consider walking each 3km for up to 50m to recover and refuel. Practise this for race day Cool-down 500m walk to loosen legs

“Brick sessions are necessary to simulate what the race day will feel like and to learn about your Ironman pacing”