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Pro Alicia Kaye continued her dominance of the non-drafting Olympic distance at last weekend’s Johnson & Johnson TriRock Philadelphia Triathlon. She does this brick workout, which takes approximately three hours to complete, on Thursday mornings.
“The ‘brick’ aspect of the workout is pretty short but I really think that this workout is incredibly specific to the pain intensity you experience in Olympic-distance triathlon,” Kaye says. “It allows me to have accumulated bike work in my legs before trying to run really fast and that’s what Olympic distance non-draft is all about!”
RELATED PHOTOS: 2014 TriRock Philadelphia – Olympic Race
Alicia Kaye’s Favorite Brick Session
Warm-up
30 min easy spin on the bike
Main Set
3–4 x 15 min time trial/Olympic-distance race pace with 5 min recovery in between each
After the last one, go straight into a full transition practice and do a 2x1K run with 2 min recovery in between, followed by an easy 15 min jog.
Cool-down
Easy 30-min spin