First Brick: Confidence Builder
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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Mark Lewis’s First Triathlon Brick | Week 1 with TRAINERROAD is well worth watching. We’ve extracted the main takeaways below so you can tackle this workout right away—head to the full video if you’d like additional 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.
- The bike portion happens just under FTP (approximately 200–250 W in Mark’s case) for 30 minutes.
- A 30-minute run starts right after at an easy effort (around 4:45 min/km for Mark), prioritizing consistency over speed.
- Pay attention to heat and hydration—carry water on a belt and keep your core temperature down.
- On brick days, bump up carbohydrate intake to match the increased training load.
Workout Example:
- Bike – 30 min below FTP (roughly 200–250 W). Maintain a manageable effort—think of a power output you could sustain for 60 minutes.
- Transition (5–10 min): Quick swap—grab some water, ditch your cycling shoes, and get your running shoes on.
- Run – 30 min at an easy pace (roughly 4:45 min/km to start). Aim for rhythm and consistency rather than raw speed.
- Post‑session: Rehydrate and refuel with carbohydrates (a banana and electrolyte drink work well), then assess how your legs respond for next time.
Closing Note: Test this brick on your training calendar—adjust the power and pacing to match where you’re at right now using the Pacing app. You’ll see how practicing this transition strengthens your race day readiness. Keep things enjoyable, stay on top of hydration, and check out Mark’s video for additional details.
References
- First Triathlon Brick | Week 1 with TRAINERROAD - YouTube (YouTube Video)