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

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:30

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

Like and Join on Facebook! http://bit.ly/racestrongerteam


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 4
0:27:00
39TSS
Hill Repeat P1 RPE

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
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
1:15:00
100.3TSS
TURBO ELITES | Threshold Under/Overs 1-3 FTP

Turbo/Rollers/Static Bike: Threshold Under/Overs 
Session
Time: 1.5 hours
Warm-up: http://bit.ly/20minwarmup
Ride: Cadences for both efforts should be above 90rpm
Zones: Under efforts should be 90% of threshold, over efforts should be 110% threshold
RIDE GUIDE
British Cycling 20-minute warm-up
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
5 minutes Active Recovery

Repeat this 10 minute block 4 more times with rest between. 
Cool down before finish.

Session 2 and every following Week - add 30 seconds to everything except the max effort

Sample Day 8
0:40:00
38.3TSS
Criss Cross 1 [X] LTHR

Do these in sets for between 20' to 50', stop when you cant maintain form or correct HR
All have a 30"RI as slow jog or walk between each interval NOT set, recover to Z2 before starting next set

Week 1)       4' L3 + 1' L = 1 set [4 sets inclu 4 rest intervals]

Ignore post session colour, just complete

Sample Day 9
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 10
1:40:00
117.4TSS
TURBO ELITES |TWO 5x9s SS FTP

Warm up with 10 mins 90 RPM Easy, incorporating 3 10 Sec spin ups to 120 RPM first 5 mins building to 90 RPM Moderate last 2 mins

5 x 9 minute Sweetspot Intervals

Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

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