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POWERMAN | DUATHLON LONG DISTANCE BIKE PWR | RUN HR PERFORMANCE | AG 20 WEEKS

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Paul Gardner

All plans by this Coach
No Ratings

Length

21 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Sport: Duathlon
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: LONG DISTANCE Duathlon | Powerman [7-11 hours per week]

Suitable for: Age Group | Performance ONLY [this is a hard distance focussed race programme

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. You are focussing on improving all aspects of your sport to move up the pack. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

The plan alternates long bike and long run weekends and is structured on early to midweek speed work, and end of week / weekend longer endurance oriented bike and run. It also includes an alternate race taper week for you to do if you are using this plan right up to race day. Midweek bike run bricks give way to weekend longer bricks as the programme progresses.YOU WILL NEED A POWER METER OR DEVICE

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+
• Full PDF guides on sweat rates, racing, nutrition and pre race nutrition bike handling and much more
• Free Run Technique Video Library on YouTube
• 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

Racestronger.com 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.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx2
2:15 hrs 2:30 hrs
Bikex2
3:04 hrs 4:58 hrs
Customx1
—— ——
Strengthx1
0:27 hrs 1:10 hrs
Brickx1
0:43 hrs 3:47 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:15 hrs 2:30 hrs
Bike
3:04 hrs 4:58 hrs
Custom
—— ——
Strength
0:27 hrs 1:10 hrs
Brick
0:43 hrs 3:47 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Paul Gardner Head Coach Lovetri Race Team

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