CSR 2026 – 2027 Sunday Aerobic Power and Endurance BRICKs
(Full-time CSR Athletes with Priority Placement).
If you want to secure a spot in these EPIC BRICK sessions, you should consider joining the team through either the Personal Program with CoachCal, BRONZE Program, Daytime Program, or Cycling Program.
These sessions are critical for developing endurance in preparation for a breakthrough season in triathlon, cycling, ultra running, or adventure racing. Even ultra runners will benefit from these long training sessions.
Building in both duration and difficulty, these BRICKS range from 3–5 hours and are held at Mount Royal University on its indoor track. All BRICK sessions begin at 9:00 AM, unless there is a facility conflict. A few sessions may extend to 5 hours.
BRICK sessions run from November through May. After participating in the majority of these training sessions, you’ll be able to ride long and strong by early spring.
The BRICK sessions consist of approximately 90% cycling, with a small amount of running and conditioning intervals. You’ll need to bring your bike and trainer for these sessions. You’re also welcome to skip the running portions and continue cycling or complete body-conditioning exercises instead.
| DATES | LOCATION | TIME |
| Nov. 1, 2026 Nov. 15, 2026 Nov. 19, 2026 | Mount Royal University Mount Royal University Mount Royal University | 9:00 am – 12:00 pm (3hr) 9:00 am – 12:00 pm (3hr) |
| Dec. 13, 2026 (Vol Camp #1) | Mount Royal University | 9:00 am – 1:00 pm (4hr) |
| Jan. 3, 2027 Jan. 17, 2027 Jan. 31, 2027 (Vol Camp #2) | Mount Royal University Mount Royal University Mount Royal University | 9:00 pm – 12:00 pm (3hr) 9:00 pm – 12:00 pm (3hr) 9:00 am – 1:00 pm (4hr) |
| Feb. 14, 2027 Feb. 28, 2025 (Vol Camp #3) | Mount Royal University Mount Royal University | 9:00 am – 12:00 pm (3hr) 9:00 am – 1:00 pm (4hr) |
| Mar. 14, 2027 Mar. 28, 2027 | Mount Royal University Mount Royal University | 9:00 am – 12:00 pm (3hr) 9:00 am – 1:00 pm (4hr) |
| Apr 18, 2027 (Vol Camp #4) | Mount Royal University (Power BRICK) | 9:00 pm – 12:00 pm (3hr) |
| May 2, 2027 | Mount Royal University | 9:00 pm – 12:00 pm (3hr) |
| These Dates are Tentative and may Change. Make sure to confirm with Cal. Email him: coachcal@criticalspeed.com |
Cost
CSR Full-Time Evening/Daytime Triathletes: FREE
CSR Private Coached Athletes: 30.00 flat rate
CSR Cycle Program Athletes: 30.00 flat rate
2025/26 PUBLIC BRICK SEASON PASS: 500.00 (12+ BRICK sessions)
- A limited number of BRICK passes will be sold, guaranteeing a spot in the sessions (can be shared between 2 people).
- Couples can purchase 2 Passes for 900.00
- 2026/27 Fees reflect COVID Facility Safety Procedures (Entire Track Level Booking and Cleaning Protocols)
- ZOOM Virtual BRICKs/ Virtual Bike Sessions will be offered if there are Facility Restrictions
* Priority of these BRICK passes will be given to any athlete who participates in other CSR Programs or Services.
* If interested, email CoachCal coachcal@criticalspeed.com.
PUBLIC DROP-INs (Check availability; email coachcal@criticalspeed.com)
$40.00 drop-in for 3 hours Endurance BRICKS
$50.00 drop-in for 4 hours Endurance BRICKS
$60.00 drop-in for 5 hours Endurance BRICKS
Equipment: Bike and Trainer, Swim gear, Run Gear and Personal Nutrition.
Fees are to be paid at the time of the session. Fees include access to the facility.
The Infamous CSR Brick Session
Example BRICK session during Pre-Competition
Training Phase
Total Time: 3 hours of Biking
KEY: ‘ = Minutes; ” = Seconds; rpm = revolutions per minute
HR = Heart; rate ; Z = heart rate Zone
Start at 10 am! Get there early to set up.
Half Ironman athletes are finished after Transition 3 and a 10 minute
cool down on the bike!
0-15′: easy spin warm-up going from 70 rpm to 100rpm (Z1 HR)
15-20′: Hold 110-120 rpm in easy gear (Z1 HR)
20-40′: 2 x 15″ single leg with 30″ spin between, then switch legs
2 x 30″ single leg with 45″ spin between, then switch legs
2 x 45″ single leg with 60″ spin between, then switch legs
2 x 60″ single leg with 120″ spin between, then switch legs
40-45′: 10 X 15″ accelerations up to 140 rpm, go on 1′
(Z5 effort due to high cadence)
Transition 1: Run for 10 minutes starting at a slow Ironman Pace for 5 minutes (Z2),
then the last 5 minutes at half Ironman pace or Z3 (there should be 10
seconds per 200 difference). Here are the 200m split times for each mile pace:
80″ =10:44
75″ =10:04
70″ = 9:24
65″ = 8:43
60″ = 8:03
55″ = 7:23
50″ = 6:43
45″ = 6:02
40″ = 5:22
45-65′: easy spin warm-up doing the following!
Make up 5 groups.
Group1 starts spinning at 120 rpm in an easy gear, then group 2 joins them 30 seconds later, then group 3 30 seconds later, then group 4 30 seconds later, then group 5 30 seconds later. Make sure all groups start! Next wave starts (group 2 starting), 60 seconds after the entire group finishes the 120 rpms.
65-85′: 15″: biggest gear at 60rpm; stay seated.
Rest = 45″: spinning at 100rpm!
Then 30″: biggest gear at 60rpm; stay seated.
Rest = 60″ spinning at 100rpm!
Then 45″: biggest gear at 60rpm; stay seated.
Rest = 90″: spinning at 100rpm!
Then 60″: biggest gear at 60rpm; stay seated.
Rest = 120″: spinning at 100rpm!
Repeat the above portion!
85-90′: Spinning at 110-120 rpm, light gear (Z1)
Transition 2 (total of 10 minutes, no more)
Run no faster than Half IM pace.
Every 2 laps alternate:
60″ Bridge
50 Chinnies or crunches
90-105′: easy spin warm-up going from 80 rpm to 120rpm (Z1-2 HR)
105-115′: 8 x 15″ standing in moderately easy gear with 45″ rest,
spin it out for 2′ till 115′ Controlled.
Do not go too hard! Relax and keep the cadence high at 75-90 rpm
115-130′: Pyramid Training. Done in your small chainring. Assuming you all have a 9-speed rear cog set (gear 1 is the easiest, 9 the hardest)
Start: Gear 3 for 2′.00″
Gear 4 for 1′.45″
Gear 5 for 1′.30″
Gear 6 for 1′.15″
Gear 7 for 1′
Gear 8 for 45″
Gear 9 for 30″
Take 2 minutes to spin easily, then start with Gear 9 for 30″ and work
to gear 3! Repeat the above portion! 130-135′ : Spinning at 110-120 rpm, light gear (Z1). Transition 3 ( Running total of 10 minutes, no more)
Lap 1: Ironman Pace (2/10 Perceived Exertion)
Lap 2: Marathon Pace (4/10)
Lap 3: Half Marathon Pace (6/10)
Lap 4: 10km pace (8/10)
Repeat until your time is up!
135-145′: easy spin warm-up going from 70 rpm to 100rpm (Z1 HR)
145-160′: 5 X 60″ single-leg drills with 30″ spin between legs!
160-170′: 4 x 60″ standing in moderately easy gear with 60″ rest,
spin it out for 2′ till 65′ Concentrate on efficiency and smoothness
of the climb! Relax!
170-179′: Choose moderately hard gear
(big chainring and gear 3 or 4)
30″ in Normal Position (hands on brake hoods)
30″ Aeroposition
30″ Standing
Rest 90″
Repeat 3 times starting with a different position each time.
179-180′ : spin easy
Transition #3: Run 10 minutes easy in Zone 2 (Ironman Pace)
This will be your cool down this week! Make sure not to run hard, but
relaxed and easy! Do some stretching afterwards!
Make sure to eat during the session! Try to consume 200-400 KCal during and then use your recovery drink after the session! Try to get in 500Kcal immediately after the workout!