Olympic Duathlon Advanced 20 Week Training Plan

Average Weekly Training Hours 02:26
Training Load By Week
Average Weekly Training Hours 02:26
Training Load By Week

This plan is designed for a intermediate to advanced Run/Bike athletes who are planning to race a Olympic Distance Duathlon (5k or 10k Run/ 40k Bike/ 5k or 10k). The plan has between 7-10 hours of total training a week, focusing on quality not quantity in workouts. There is 1 rest a week and 1 workout per day.
If you have any questions about the plan, please contact me at bradleyhaag3@gmail.com

Sample Day 1
0:45:00
Recovery

Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.

Sample Day 2
0:25:00
Aerobic Endurance Run

Complete in Zone 2. Goal is foot turnover of 90+rpm, relaxed forward lean, tall, proud form, steady breathing and focus.

Sample Day 64
1:00:00
Bike “Spin”

High cadence and skills practice. Ride for 45-75 minutes, and practice turning, climbing, descending and riding on flats, all at as high a cadence as possible, preferably 90-100rpm. Heart rate will mostly be Zone 3. Have fun, and try to do this workout outdoors in an area where there is not much traffic. This is OK to use as a commuting workout.

Sample Day 65
0:45:00
Total Body Injury Prevention

This routine is designed to address notorious weak areas of a triathlete’s body, specifically the rotator cuff , gluteus medius, lateral movement and core. If desired, it can be used as a stand-alone workout in a pre-existing weight training program. You can also take any of the Main Sets (1, 2 or 3) in this workout and do them as an isolated workout. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 3: Complete the following core exercises as a circuit, 3–4x through, with 30–60 sec rest after each time through, before proceeding to the next Main Set. Cool-down: Hold each of the following stretches for 6–20 seconds, and go 3x through. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.

Sample Day 132
0:25:00
Pre-Race Strides

20-25 minute aerobic run in Zones 2-3. Every 2-3 minutes, include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Strides get you out of the rut of always running slowly (plodding), without adding undue biomechanical stress or inducing too much fatigue.

Sample Day 133
0:30:00
Pre-Race Bike Activator

Pre-race bike. 30 minutes easy, including 6x2 minute hard race pace efforts with full recovery after each.

Sample Day 135
0:45:00
Pre-Race Brick

Pre race brick Bike about 30 minutes. Run 15 minutes (on race course if possible) Include 3-4 short, race efforts on each. Note landmarks. Tightens, get your gear organized.

Bradley Haag
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Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.