Advertisement

What are double bricks?

Double Bricks are bike, run, bike, run sets. They can be key sessions for Ironman training. An example of a double brick for an Ironman prep is a 2 hour bike 2x20 min Ironman pace followed by a 1 hour run, 30 min at ½ marathon pace. Then another 2 hour bike 2x20 min at ½ Ironman pace and a 1 hour run, 20 min at 10k-½ marathon pace. This breaks up the long workout into quality intervals. Each work/rest ratio is one to one. So there is a twenty minute recovery to be performed at endurance pace between the intensity intervals. The purpose of double bricks enables athletes to fine tune their nutrition, hydration and sodium strategies for race day. It also prepares the athletes psychologically for the longer training days, as well as providing physiological adaptations of increasing mitochondria size and density, increasing stroke volume, improving lactate tolerance, increasing capillary development, improving respiratory endurance, and improving thermodynamic regulation.

Continue Learning about Sports & Athletic Performance

Sports Physicals 101: Who Needs Them and Why
Sports Physicals 101: Who Needs Them and Why
For many students, the back to school routine usually involves seeing their doctor for a yearly checkup. Once kids reach middle school, high school an...
Read More
How big a role does nutrition play in sports performance?
Joey Greany, MS,NASM Elite TrainerJoey Greany, MS,NASM Elite Trainer
The role of nutrition in sports performance is very important. Proper nutrition must be available pr...
More Answers
Calories Elite Athletes Burn During Summer Sports
Calories Elite Athletes Burn During Summer SportsCalories Elite Athletes Burn During Summer SportsCalories Elite Athletes Burn During Summer SportsCalories Elite Athletes Burn During Summer Sports
Learn how many calories top athletes might burn playing these summer games.
Start Slideshow
Does the Athletic Challenge for Peak Performance Translate to Common Goals for Everyone?
Does the Athletic Challenge for Peak Performance Translate to Common Goals for Everyone?

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.