First Brick: Confidence Builder

Aug 13, 2025

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Mark Lewis’s First Triathlon Brick | Week 1 with TRAINERROAD. The main takeaways so you can run the workout. Watch the full video for context.

Key points:

TrainerRoad builds a custom Ironman plan, with the first brick combining a bike session and run to practice the bike-to-run transition.
Bike portion: 30 min just under FTP (around 200 to 250 W in Mark’s case).
Run: 30 min right after at easy effort (around 4:45 min/km for Mark). Consistency over speed.
Heat and hydration matter. Carry water on a belt and keep core temperature down.
On brick days, bump up carbs to match the load.

Workout example:

Bike, 30 min below FTP (around 200 to 250 W). A power you could hold for 60 min.
Transition (5 to 10 min): grab water, swap from cycling to running shoes.
Run, 30 min at easy pace (around 4:45 min/km to start). Rhythm and consistency.
Post-session: rehydrate and refuel with carbs (a banana and electrolyte drink work).

Closing note: Try this brick and adjust power and pacing in the Pacing app.

References