A China Man's Ironman – Adrian Li's Journey to an Ironman An Ironman Training Diary for Ironman Western Australia

First ever double brick

As I prepare for the Bintan Olympic triathlon next week my training this Sunday changed to introduce a double brick versus the usual long bike and run. This was an interesting mix and helped me focus on the transition from bike to run.

Unfortunately continued rain from the night before changed my outdoor cycle plans to an indoor turbo session. However there i discovered the pleasure of watching videos on the official IM youtube channel while on my turbo.

Overall it was a good session with reasonable energy levels. Easier than my last week 5 hour long session but probably more helpful to prepare for the Olympic next week!

Stage One: Warm up

10 mins | zone1 

Gradually build the intensity through the warm up


Stage Two: Drills


Stage Three: Main Set

2 hr 40 min | zone1 & zone21 hour bike, 20min run x 2

Stage Four: Cooldown

5 mins | zone1Gradually reduce the intensity through the cool down

4 Thoughts on “First ever double brick

  1. ripple on May 16, 2013 at 4:26 pm said:

    what is meaning of “Double Brick”?

    • adrianmli on May 20, 2013 at 10:06 pm said:

      Hi Ripple! A “Brick” training is when you train with 2 disciplines. e.g. a Run/ Bike brick means doing a run and then doing a bike training. A double brick means doing two rounds of the “brick” i.e. Run -> Bike -> Run -> Bike. Hope that’s helpful!

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