OLYMPIC DUATHLON BOOST PWR | WATTS AG | PERFORMANCE [WEEKDAY TURBO WEEKENDS OUT] 12 WEEKS
Author
Paul Gardner
All plans by this CoachLength
13 Weeks
Typical Week
1 Custom, 4 Run, 3 Bike, 2 Strength, 1 Other
Longest Workout
2:10 hrs
Plan Specs
duathlon advanced masters power based pace based
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Summary
Sport: DUATHLON Includes Strength and Conditioning, Plyo, Warm ups and Cool downs
Distance | Event: OLYMPIC DUATHLON [INCLUDES PRO TRANSITION TIPS GUIDE]
Suitable for: Age Group | Performance using POWER meter or measurement
Suitable for a seasoned performance oriented athlete conditioned or regularly training in this sport. USING POWER Your goal may be a personal best, finishing on the podium or 'good for age' and representing your club regularly. You may even have aspirations of national or international titles at your distance and age group 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. The last 3 weeks focus on bricks and putting your new fitness and speed together.
What you get:
• Video introduction and Welcome plus various run pace calculators
• 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
• Full access to Lovetri Run School technique training library on YouTube
• Background run activation and secrets of the Brownlee run protocols
• Full PDF photo technique how-to guides on Plyo, conditioning, stretches and warm ups
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• 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
A guaranteed 'get faster' programme comprising UK National High Performance Centre speed work as used by the squad there, including a couple of very well known athletes, challenging hill sessions and weekend longer but manageable distance runs that constantly challenge the energy systems. If you are looking for a plan to bring you PBs or to get you up to speed for a race then this is it.
Plan includes around 2 quality run and bike sessions a week, focussing on speed and power and a longer run and bike at the weekend. Focus is NOT on distance but technique, race applicability and readiness.
Time is around 7-11 hours per week so can be used in conjunction with your own other activities club or personal. This assumes that any commute running and cycling or fun running is done very easy and over relatively short distances and kept to a minimum
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.
Do the work, no more no less, and we're pretty sure you'll be setting your best ever times at the end. Do the strength work and plyo to ensure you've got the edge. You'll need to be committed to getting better but many have completed the programme with great results.
Happy Racing!
Stats
Sample Day 1
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 4
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 4
Find a 7-14% hill
8–16 x 45-second repeats up, recover on the way down, intensity given in blue chart detail above
Sample Day 6
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
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 7
Warm up thoroughly for 10 mins incorporate 3 max spins up for a few seconds then straight into: The Plus Three Interval:
Do 3 to 4 3 minute sets
3-4 * [2 minutes at HARD | 30 seconds at HARDER | 30 seconds MAX]
3 minutes recovery between efforts
5 minutes between sets if you need it
Sample Day 8
Anaerobic workouts All done at 3K pace
Train at these paces and you will be developing your ability to apply quick force to the track, increasing your stride length, and there is good evidence showing an increase in efficiency as well. Stretches, activations and track paces all under paper clip above
Session 1 & 2: 8x800m with 2mins rests