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

What is the best thing to do for my core to increase my performance?
National Academy of Sports MedicineNational Academy of Sports Medicine
Core training is an essential component for every sport and the best way to implement it is through ...
More Answers
Which tests at a sports combine evaluate strong someone is?
National Academy of Sports MedicineNational Academy of Sports Medicine
Bench press is one test that assesses strength, however, strength is a component of every drill at a...
More Answers
Are there exercise guidelines for getting in shape for young athletes?
National Academy of Sports MedicineNational Academy of Sports Medicine
The same guidelines for children exist as they do for adults. To prepare athletic competition most y...
More Answers
What Elements Make an Athlete Extra-Successful?
What Elements Make an Athlete Extra-Successful?

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.