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

This pre competition standard distance duathlon plan will get you race ready in the final 6 weeks leading up to your duathlon.

You should have build a solid base level of fitness and progressed through a build phase of training prior to starting this plan.

This Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions

The plan itself will develop your lactate system, or race pace, and build on the aerobic base fitness you have developed. It is the anaerobic or speed work that you need to go faster, which will feel hard to start with in week 1, getting easier as the weeks go by as you adapt and build your anaerobic system

Nick de Meyer
Level 3 British Triathlon Coach
Training Bible Master Endurance Coach
Training Peaks Level 1 Coach
Level 3 Personal Trainer
TRX Instructor

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
AA1+MT2

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
Short sprints

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
Hill reps, steep, 6-8x20

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
Rolling hills seated

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
AA1+MT2

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
3:00:00
Rolling hills seated

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.

Nick de Meyer
|
Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions