OLYMPIC DUATHLON BOOST HR INTER/ADV [WEEKEND/WEEKDAY TURBO] 12 weeks

Author

Paul Gardner

All plans by this Coach

Length

13 Weeks

Typical Week

2 Custom, 3 Run, 3 Bike, 2 Strength, 1 Other

Longest Workout

2:10 hrs

Plan Specs

duathlon intermediate advanced masters hr based strength

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Summary

Sport: DUATHLON Includes Strength and Conditioning, Plyo, Warm ups and Cool downs [INCLUDES PRO TRANSITION TIPS GUIDE]

Suitable for: Advanced and improving intermediate OLYMPIC duathletes [longer rides and sessions] ALL indoor or Turbo based if you want to do outside rides pick the same title with 'weekend out' in the title

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in this discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

This is a tough 12 week performance programme all indoor or turbo based including weekends. It can be used to build power and speed at any time but is especially good for Spring preparation.

Weekly day time sessions are focussed on Sweetspot, developing endurance power with faster recovery, and threshold efforts promoting resilience and increasing endurance. The weekend sessions incorporate run offs if you wish to do them. Towards the end of the programme you have a number of challenging bricks which will utilise your new found power and speed. Time invested is around 6-11 hours per week

The plan is for primarily turbo use only, including longer sessions at the weekend, most of which translate to the road but are not as safe in inclement conditions.

What you get:

• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR fitness and individual heart rate zones
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the
Lovetri | Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions, so indoor turbo for outdoor, power for heart rate for example

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:10
Training Load By Week
Average Weekly Training Hours: 05:10
Average Weekly Breakdown

Paul Gardner

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

Back to Plan Details

Sample Day 1

0:30:00
TEST - * KEY RUN [Max] THRESHOLD

PLEASE READ

Find a flat course Go run as fast as you can at the most constant pace you can for 30 minutes. OR run on the track in a similar way. You MUST use a heart rate monitor and device to record your HR

How to input your results into Training Peaks

here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

From this Test you need TWO results:

a) Your average HR for the last 20 minutes of that run which equals threshold HR, THR in our sessions - For YOU TO INPUT into Training Peaks before starting programme

c) Your average pace for the the full 30 minutes [threshold pace] - For YOU TO INPUT into Training Peaks before starting programme

This test is IMPORTANT as ALL your sessions will then be personalised to your level of fitness and will automatically update as you get fitter to stay challenging! Use the result above in the spreadsheet under the paperclip top right to establish your correct effort levels.

If you are familiar with recording this data and finding the results that's great. For those of you who are not so skilled a simple way to calculate these figures for input into Training Peaks is to simply set your device to record at the start of the 30 minute run. Stop it at the end. Upload to your normal online device website which will send the results to Training Peaks

Click on your session in Training Peaks

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 30 minutes of the proper test you want to if you included your warm up in the session recorded, and the last 20 minutes of that test by clicking and holding your mouse button and dragging

d) the statistics will change for the period you just selected in the right box, use the average pace and average HR scores to put into your zone setting

TRAINING PEAKS INPUTS
a) click on your name or account
b) navigate to 'Zones'
c) top of page under 'Heart' you'll see zones
d) input your b) result above into the box marked
'Threshold' and if you wish your max and resting heart rate if known' Use Joe Friel for running as the calculation method.
e) Save the result and you're good to go, all your sessions will auto calculate and update automatically

HOW TO VIDEO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 3

0:35:00
21.7TSS
TURBO | Gear Grinders LTHR

(stay seated) Indoor or outdoor
10 minute warm up then 25 minutes in Zone 1 and 2 as:

5m at 80 RPM easy gear
5m at 60 RPM biggest gear
5m at 90 RPM middle gear
5m at 60 RPM biggest gear
5m at 80 RPM easy gear

5 mins warm down easy in low gear at 90RPM

Sample Day 3

0:20:00
13.3TSS
OPTIONAL ALL Run Off steady RPE [S]

Run straight off bike
20 minute steady run RPE = 3-7 depending upon race distance
Post activity stretches and warm down

Sample Day 4

0:45:00
TEST - KEY SESSION BIKE Threshold HR

Warm up, on the trainer | turbo trainer | Wattbike or similar. Or outside. 10Mins

When you are ready ride as hard as you are able for 30 minutes. Your LTHR is your average HR for the last 20 minutes. Put this result into Training Peaks: Record this and note in real time or after your session has uploaded do this:

VIDEO HOW TO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones
Click on your completed session in Training Peaks

How to videos: How to input your results into Training Peaks here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

If you just recorded your 20 min session then your average HR will show in this box, Use that figure for your zones input.

IF your session was longer and incorporated the 20 minutes then:

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 20 | last 20 minutes of the proper test you want to if you included your warm up in the session recorded by clicking and holding your mouse button and dragging

d) the statistics will change for the time period you just selected in the right box, use the average HR score you see there to input into Training Peaks zone setting

Go to settings, click zones, select Heart Rate heading then 'add activity' and choose bike or amend what figures are already there by overwriting them by doing the following:

Put the average HR result into the 'threshold' input box, use max and resting HR figures IF you know them, then choose lactate threshold as your 'type' and 'Andy Coggan' as your calculation method then save the result and APPLY.

All your bike sessions will then default and show your target HR's for the session and intervals within them if any

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 auto compute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press

Sample Day 5

0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 6

1:00:00
61.7TSS
Fartlek RPE

Easy Run 20 mins then do the following

„ - 15 seconds hard/15 seconds easy x 2 (1 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 90 seconds hard/90 seconds easy x 2 (6 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
„- 15 seconds hard/15 seconds easy x 2 (1 min)

Finish 20 mins easy

Sample Day 7

0:53:30
64TSS
TURBO | VO2 Max Oly Pyramid Intervals 1

Turbo/Rollers/Static Bike: Pyramid Intervals Session Time: Olympic 43mins

Ride: Efforts should be 100% so cadence should be high, 100rpm+ but there should be enough resistance so you’re not spinning out.

Zones: Maximum efforts should not be gauged by power or heart rate, they should be instinctive. Ride in the active recovery zone for the rest sections, where you should keep pedalling

15-mins warm up then 2 x below:

10 mins effort as:

- 10 sec flat out – 50 sec recovery
- 20 sec flat out – 40 sec recovery
- 30 sec flat out – 30 sec recovery
- 40 sec flat out – 20 sec recovery
- 50 sec flat out – 10 sec recovery
- 60 sec flat out – 10 sec recovery
- 50 sec flat out – 10 sec recovery
- 40 sec flat out – 20 sec recovery
- 30 sec flat out – 30 sec recovery
- 20 sec flat out – 40 sec recovery
- 10 sec flat out
10 mins warm down

Finish with 15 mins Easy  plus last 3 mins easy spinning recovery.

OLYMPIC DUATHLON BOOST HR INTER/ADV [WEEKEND/WEEKDAY TURBO] 12 weeks

$79.00 - Buy Now