Here's a sample progression of bricks used to train for an Ironman 70.3:
|
10 weeks out | Ride 40 miles, last 10 at race intensity. |
| 9 weeks out | Ride 40 miles, last 20 at race intensity. |
| 8 weeks out | Ride 40 miles, last 30 at race intensity. |
| 7 weeks out | Rest week, no brick |
| 6 weeks out | Ride 50 miles, last 20 at race intensity. |
| 5 weeks out | Ride 50 miles, last 30 at race intensity. |
| 4 weeks out | Ride 50 miles, last 40 at race intensity. |
| 3 weeks out | Taper phase, no brick |
| 2 weeks out | Taper phase, no brick |
| Race week | Taper phase, no brick |
To make the most of your bricks:
- Keep the distances modest and focus on intensity.
- Thoroughly practice your race nutrition.
- As much as possible, do them on courses similar to the race you are training for and in conditions similar to what you expect on race day.
- Use your equipment similarly to how you will use it in the race (except for race wheels; save them for the race and a few rides in your taper phase).
