Ensure that you commence the plan on the 31st December 2016 (prep instructions) Sessions begin 02 January 2017. For those training WITHOUT power A self coached complete 18 Week training plan for GB Age Group Olympic Distance Duathletes attending Soria ETU Olympic distance Duathlon at £99 Less than 80p a day. 4 1/2 months structured training for the price of a personal coach. Pricing is in US Dollars, sorry Based on your individual fitness levels and skills. Features Run HR zone, Bike Threshold [Power] Benchmark tests, Magic Mile multi distance pace reckoner. The plan is NOT based on duration, but rather training stress, and includes bike, run and conditioning sessions complete with full PDF's to explain where necessary. It includes down weeks, taper and benchmarking tests. You can also join https://www.facebook.com/Lovetri-Swimwerkx-193884184283936/ to interact with fellow athletes going to Soria It assumes a level of fitness appropriate to a winter break from a good seasons racing in 2016 and incorporates some down weeks after solid blocks of training, and uses speed work and a taper into the race week. Post purchase you are also invited to join the closed Lovetri Soria Sprint AG Athletes Facebook page where you can interact and arrange group training with other athletes. Every session is explained with simple notes and clear session effort/HR/Power/PE unique to you using your personal zones set up with your first week's run and bike testing.
Run One Mile / 1609m Hard, aim for even pacing, no too fast starts or too slow, say around 92-95% max
Go to a track and jog an easy lap or two for a warmup. Walk for three to four minutes. Then time yourself running four laps, which is about one mile. Don't run all out;
a) Record your time. By running on a track or a really flat piece of road—which is flat and provides the most accurate measurement of distance—you'll get a solid indication of your top speed.
b) Record your highest HR and average HR
You can revisit this time trial regularly
Find a flat course
Go run all out for 30 minutes.
Your average HR for the last 20 mins, set your timer or use TP to analyse is your threshold HR
Your average pace for the whole run is your threshold pace. The distance you cover when inputted into the spreadsheet under the paperclip will form the basis of your RSLT 400m repeats
5k race is often said to be at or close to VO2max pace, so if you know a recent 5K pace then you could use that as your VO2 Max Pace
Generally VO2 Max pace is 'Very Hard' you would find it hard to talk in sentences over 3 -5 words.
The attachment under the paperclip vo2race will take a recent race time and estimate a VO2 Max score for you, and where that is in terms of Max HR, which differs slightly for varying athletes.
Please make a note of that pace and that percentage of Max HR and use it in sessions asking for V02 Max pacing.
The race plan attachment allows you on tab 4 to calculate the results from the Cooper test below.
Warm up thoroughly, run hard and end all out for 12 minutes. Record your kms and translate into miles, or measure in miles the distance you ran then calculate the following formula.
VO2max = (35.97 x d12) - 11.29 where d12 is the number of miles run in 12 minutes
calculatecalculateBIKE (For those with no power meter or access to power / watts equipment) you'll need to set up your BIKE HR zones to optimise your training. A simple way to do this is to use the 30 minute run results from the run test you did earlier. Its not as accurate as a power test but will work well.
Compute your HR zones for BIKE by using those results.
(The LTHR (lactate threshold heart rate- the point where you go from Aerobic sustainable for an hour to ANAEROBIC sustainable for a few minutes only is different for biking as it is not weight bearing)
Use the following percentages below and apply them to your RUN LTHR results. So use your run LTHR heart rate, and apply the following percentages, input them into your bike zones MANUALLY
Navigate to your profile on TP>Settings> Zones and add or amend your bike zones manually
Zone 1 Less than 81% of LTHR
Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR
A not quite as good alternate is to simply knock off around 12-15 beats off your maximum known HR, and use that figure for TP to autocompute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press 'calculate'
5m @90+rpm E
5m alternate 30 secs standing (R5) with 30 secs seated at (R3)
5m single leg only changing every 30 seconds
1x.15 secs max (R1o) 1m E | 1x.15 secs max (R1o) 1m E | 1x.15 secs max (R1o) straight into 5 mins Threshold,
8 mins spinning easy in between sets
– Warm up easy for 10 or 15 mins
– 2-3 ×12 min as 4 mins above race pace 25 secs, 4 mins above race pace 10-15 secs then 4 mins at race pace, walk or jog recovery in zone 2
– Cool down for 10 minutes
Hard run off bike, ditch bike shoes and run hard for 2 mins, settle into rhythm, moderate for 6 minutes, accelerate to end of 10 minutes with sprint finish