13 Wk Sprint Duathlon - Export Friendly to Zwift
Author
Patrick Casey PeakStateFit.com
All plans by this CoachLength
13 Weeks
Typical Week
4 Strength, 4 Other, 4 Bike, 5 Run, 1 Custom
Longest Workout
3:00 hrs
Plan Specs
duathlon beginner intermediate advanced masters
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Summary
Frequency and consistency is key in training for any endurance event. This 13 week plan is specifically designed to prepare athletes for Short or Mid-distance Duathlon racing. This plan is complete with mental skills preparation, core work to help with injury prevention, strength training, and travel tips. This is a plan was designed to suit the intermediate level duathlete, or the data driven veteran of the sport. The plan is 13 weeks because the focus is to taper into TRAVEL. As racing presents a unique set of demands, such as possible traveling, exposure to an adverse climate different from your home, and racing on varied terrain, specific preparation is essential for optimal performance gains and race execution.
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Stats
Sample Day 1
Warm up:
- 20 air squats
https://youtu.be/C_VtOYc6j5c
- 2 X 20 stability ball prone leg lift
https://youtu.be/99UB-BCJBZo?t=35s
- 2 X 15 each leg, resistance band single leg abduction
https://youtu.be/OL7IidHfFSk
- 2 X 20 each direction resistance band monster walks
https://youtu.be/rPTkrAJ6Fh4
- 2 X 15 single leg dead lift without weights
https://youtu.be/FujJkRLG1Fg?t=31s
- 2 X 10 stability ball hamstring curl
https://youtu.be/Jzt8uGwTKok
- 2 X 10 bulgarian split squat (body weight OR choice of dumb bells)
https://youtu.be/nwIessTynNo
Sample Day 1
1 hr 50-60% Zone 1-2
Sample Day 3
Warm Up:
Build to zone 2 over 20 minutes. During the second 10 minutes, complete 3 - 5 spin ups to 110+ rpm, thinking about your pedaling dynamics and the efficiency of your stroke.
Main Set:
- 4x9 min ON 85-90% FTP (or 7/10 effort RPE,) - every 3 min during the intervals, stand out of the saddle in a slightly harder gear for 15 seconds then sit back down and continue with interval.
The Idea of this set is to maintain a hard effort without any drop in power from the full gas surge back to Sweet Spot.
- 4 min OFF full recovery between.
Finish with 4 x 45 Seconds Full Gas, 90 Seconds between
Sample Day 4
2 Rounds
With Mini Band:
- 10 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 10 front kicks
- 10 back kicks
- 5 semi circles each direction
- 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales)
- 12 bird dogs each side (opposite arm / leg balance on hands and knees)
TWO ROUNDS OF EACH MOVEMENT:
- 60 sec High Plank Arm / Leg Raise
https://youtu.be/XnhEsOH1PaY
- 60 sec Slo-mo mountain climber
https://youtu.be/uTlRysTx1JU?t=22s
- 60 sec dead bug
https://youtu.be/xQ95nWBaBtY
- 60 sec hollow rock
https://youtu.be/V72HS7BV30g
Sample Day 4
See Attached Document & follow video links as necessary
-
-TRX Squat Jumps: 3 x 10
-Seated Box Jumps: 3 x 10
-Split Squat Jumps: 3 x 15 (each side - 30 total)
-
Complete each set as quickly as possible. Plyo's are designed to increase the speed of muscle contraction and will be accentuated when performed quickly.
-
Do not sacrifice form for speed
-
Sample Day 5
Warm up:
- 10 minutes, gradually building from Zone 1 to 2
- 10 minutes, building gradually within Zone 2 wattages. Focus on pedaling dynamics, get off and do mini band kickbacks if gluts are not firing!!
- 5 minutes, at the beginning of every minute, perform a 10s spin-up to 110 RPM or higher. 50 seconds between.
Main Set:
- 6 Min, 30 seconds ON, 30 OFF - Zone 5/VO2 Max
- 5 Min Easy
- 6 Min, 15 seconds ON, 15 seconds Easy - Zone 6, HARD as you can go repeatedly on each effort.
- 5 Min Easy
- 10 Min, 10 seconds FULL GAS SPRINT, 50 seconds recovery
Cool Down:
Ride 10 minutes tapering from Zone 2 down to a nearly effortless spin.
Sample Day 5
Be mindful of Bobby's lesson on good forward lean in running. Carry this into ALL of your running!
https://www.youtube.com/watch?v=PBR5NTbKv2k
Begin nice and easy, build to a zone 2 run. Sustain this for 9 minutes, walk 1 minute. Repeat, cool down for final 5 minutes.