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Olympic Distance Racing
There are three distinct bricks that I recommend for Olympic Distance.
Long Brick:
90-150min Bike followed by 30-60min run. The aim of this brick is to make the racing distance feel very comfortable. I think this is a far better use of a Sunday then a 3 hour plus bike ride for athletes training for Olympic distance.
Bike Race to Race Pace Run Brick
This is THE most important workout for Olympic distance Triathletes. The aim should be 30-40minutes at projected race pace on the bike followed by 1-4km at projected race pace running and a run warm down followed by a 30min easy cycle.
Strength Brick Session
Because you can recover from the shorter sessions when training for Olympic distance triathlon and Duathlon you can add a third brick session where the emphasis is on muscle endurance. Typically, this would be hills or moderate tempo efforts in large gears on the bike followed by hill reps running.
Interval Run Session Brick
For this session, you would need a turbo and have use to an Athletics track or 1 mile loop. You can spend 5 mins on turbo, run anything from 400m to 1 mile, turbo for 5 mins and run for an additional distance.
This session can also help your body to adapt to training whilst in the Tiredness stage, nothing like it for making your legs strong for running off the bike.