Duathlon Standard distance Pre Competition Phase 6 week plan

Average Weekly Training Hours 01:36
Training Load By Week
Average Weekly Training Hours 01:36
Training Load By Week
Sample Day 1
0:50:00
20 minutes in heart rate zone 3.

BT: Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that''s OK.

Sample Day 2
0:45:00

After warm up do 3 sets. Reduce the number of exercises to those in the MT phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second and third sets increase the load so you do only 10-15 reps (MT phase). Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Sample Day 2
1:00:00

Heart rate zones 1-2. Include 3 sets of 5x8-12 second sprints (3minutes recovery) on varying terrain. Max effort.

Sample Day 3
0:30:00

BT: Power reps. Warm-up. 4 strides. Then on STEEP hill do 6-8 x 20 seconds FAST! (90 second recoveries). Quick feet. 4 strides. Otherwise, HR 1-2Z.

Sample Day 4
1:30:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
0:45:00

After warm up do 3 sets. Reduce the number of exercises to those in the MT phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second and third sets increase the load so you do only 10-15 reps (MT phase). Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Sample Day 6
1:00:00

Heart rate in zones 1-3 on trails. ''PROUD'' form. Allow heart rate to rise to zone 3 on hills, but don''t force it up.

Nick de Meyer
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