Novice Standard Distance Duathlon Base Program 2.0 -10 weeks (V3.1)

Average Weekly Training Hours 06:51
Training Load By Week
Average Weekly Training Hours 06:51
Training Load By Week

This Training Program is aimed at the novice standard distance duathlete who wants to build a good aerobic base.

Training volume builds from 4 hours 55 minutes to a maximum of 8 hours 35 minutes.

The program is 10 weeks long:
1 Test Week,
8 Training Weeks,
1 Re-Test Week.

After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/

Your training zones will be calculated and emailed to you.
This is a free service.

As the training zones for this program are based on %Max Heart Rate, you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
Run - you will need to have access to a 5km time trial route in the Test and Re-Test weeks.
Bike - you will need to have access to an Indoor trainer or WattBike for the FTP test.

When participating in an endurance training program, you should always include Flexibility and Core training.
Both a sport-specific Flexibility and sport-specific Core Strength program are included with this program.

Sample Day 2
1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 3
1:00:00
40TSS
Bike Endurance 1.10600

WU:
5 mins Z1

MS:
50 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 4
0:30:00
20TSS
Run Aerobic Endurance 2.10300

WU:
5 mins Z1


MS:
20 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 6
1:15:00
69.7TSS
Bike Test - 20 min FTP

*Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 7
1:30:00
60TSS
Bike Endurance 1.10900

WU:
30 mins Z1

MS:
50 mins Z2, up to 75% on the hills
LD:
10 mins Z1

Sample Day 9
0:45:00
30TSS
Run Aerobic Endurance 2.20450

WU:
10 mins Z1

MS:
30 mins Z2

LD:
5 mins Z1

Sample Day 10
1:00:00
40TSS
Bike Endurance 1.10600

WU:
5 mins Z1

MS:
50 mins Z2

LD:
5 mins Z1

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.