First Triathlon Brick | Week 1 with TRAINERROAD - Mark Lewis
Intro: This is a quick summary of First Triathlon Brick | Week 1 with TRAINERROAD from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- TrainerRoad generates a personalized Ironman plan; the first brick pairs a bike ride with a run to teach the crucial bike‑to‑run transition.
- The bike segment is run just below FTP (about 200‑250 W for Mark), lasting 30 minutes.
- The run follows immediately, lasting another 30 minutes at a comfortable pace (~4:45 min/km for him).
- Heat and hydration are emphasized – wear a waist belt with water and stay cool.
- Carbohydrate intake is increased during brick days to fuel the higher volume.
Workout Example:
- Bike – 30 min at just under FTP (≈200‑250 W). Keep effort sustainable; aim for a steady power that you could hold for an hour.
- Transition (5‑10 min): Quick change – grab water, strip off shoes, slip on running shoes.
- Run – 30 min at a comfortable pace (around 4:45 min/km for a beginner). Focus on steady effort, not speed.
- Post‑session: Re‑hydrate, refuel with carbs (e.g., a banana + sports drink) and note how your legs feel for future tweaks.
Closing Note: Give the brick a go today – adjust the power and run pace to match your own fitness using the Pacing app, and feel the boost in your triathlon confidence. Keep it fun, stay hydrated, and watch Mark’s full video for deeper insights!
References
- First Triathlon Brick | Week 1 with TRAINERROAD - YouTube (YouTube Video)
Workout - First Brick: Confidence Builder
- 10min @ 6'30''/km
- 30min @ 5'00''/km
- 30min @ 6'00''/km
- 7min @ 8'00''/km
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