CSR 2024 - 2025 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 (Either Personal Program with CoachCal, BRONZE Program, Daytime Program or Cycling Program).
These sessions are critical when developing endurance in preparation for a break through season in Triathlon, Cycling, UltraRunning and Adventure Racing. Even ultra runners will benefit from these long sessions. Building in duration and difficulty, from 3-5 hours, these BRICKS are done at Mount Royal University on their indoor track. All BRICK sessions start at 9am unless there are facility conflicts. There are a few BRICK sessions that will push into 5 hours. BRICK session begin in November and end in May. After participating in the majority of these training session, you will be able to ride long and strong in early Spring. The BRICK sessions incorporate 90% cycling with small amount of running and conditioning intervals. You need to bring your bike and trainer for these sessions. You are welcome to skip the runs and continue cycling or do body conditioning.
| DATES | LOCATION | TIME |
|
Nov. 3, 2024 |
Mount Royal University |
9:00 am - 12:00 pm (3hr) 9:00 am - 12:00 pm (3hr) |
|
Dec. 1, 2024 |
Mount Royal University |
9:00pm - 12:00 pm (3hr) |
|
Jan. 5, 2025 |
Mount Royal University |
9:00pm - 12:00 pm (3hr) |
|
Feb. 2, 2025 |
Mount Royal University |
9:00 am - 1:00 pm (4hr) |
|
Mar. 2, 2025 |
Mount Royal University |
9:00 am - 1:00 pm (4hr) |
|
Apr. 6, 2025 |
Mount Royal University (Power BRICK) |
9:00 pm - 1:00 pm (4hr) |
| **Optional May 4 | Weather Dependant | 9:00 pm - 2:00 pm (4hr) |
| 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
* A limited number of BRICK passes will be sold gaurenteeing a spot in the sessions (can be shared between 2 people).
* Couples can Purchase 2 Passes for 900.00
* 2024 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
PUBLIC DROP-INs (Check availability email coachcal@criticalspeed.com)
Equipment: Bike and Trainer, Swim gear, Run Gear and Personal Nutrition.
Fees: Are to be paid at time of session. Fees includes access to the facility.
The Infamous CSR Brick Session
Example BRICK session during Pre-Competition
Training Phase
Total Time: 3 hours of Biking
HR = Heart; rate ; Z = heart rate Zone
Start at 10am! 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" later, then group 4 30" later, then group 5 30" 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)
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 chain ring. Assuming you all have 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 easy, 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 chain ring 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 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!
O-Sense