The LONDON DUATHLON event. FULL STANDARD 10/44/5km DUATHLON prep.(20wks 7-14hrs/week)

Average Weekly Training Hours 06:11
Training Load By Week
Average Weekly Training Hours 06:11
Training Load By Week

This is an effective 19 week improvement plan, carefully designed by CPS In-Motion for the LONDON DUATHLON Standard course 10/44/5km or similar duathlon event.

This programme has been carefully designed to match the cycling and running training required to achieve a peak race performance, set in the iconic scenery of London's cycling mecca, Richmond Park 1x 10km run, 4 x 11km cycle, 1 x 5km ride. Total 59km. Reliant on the fundamentals of exercise physiology the course profile has been translated to the specific training sessions needed to improve those factors involved in achieving a personal record time for intermediate and advanced duathletes

Convenient endurance sessions are based on a pre-determined Lactate Threshold power / pace and heart rate values. Ideal for intermediate/advanced duathletes with limited training time of 7-14hrs and a current initial baseline Lactate Threshold power between 200-300Watts along with a half-marathon pb below approx. 2hr-1hr45min.Sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date. These personalised zones will be used for the prescribed intensities in each session description. A Critical Power assessment may substitute Lactate Threshold using a sound testing protocol see:

https://cpsinmotion.com/performance-services/critical-power/

Sessions, are easily conducted on a turbo or on the road, last between 45min to 2hrs during week days, with tactical active recovery or scheduled days off to promote desired adaptations. Longer sessions at the weekend, usually require Saturday and Sunday rides of various length. Volume is periodised throughout as weighting is given to each discipline for the appropriate build of intensity/ load. Sessions have been recently updated for annotated workout descriptions and rationale, with nutritional, racing and pacing strategies where possible.

Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin or GPS watch.

No indoor/ gym strength conditioning is incorporated into this plan. All neuromuscular work is done in specific sessions on the bike, or hill reps for running. Body weight exercises and stretching should be included where possible and are indicated. You should start this plan from a position of good strength conditioning without any muscular imbalances, such as after a strength & conditioning off-season plan.

This programme is ideal for any medium/long distance duathlon event reliant on having good power-to-weight in climbs and ability to recovery. Commonly the key elements of successful peak performance. Lactate Threshold should be determined independently by a reliable provider/ sports scientist at the start of the plan so accurately scaled zones may be followed throughout. The programme is designed to include both a short distance training race for running, and medium/long distance cycling event for both conditioning purposes and race preparation, mid-way. Brrick sessions arre indicated thrroughout are arre at an optimal frequency for the overall training stress.

Follow-up tests should be performed after approx.10 weeks to maintain progression and confirm changes in zones. Users should expect at least 10-15% improvement in baseline Lactate Threshold power or running velocity after the conclusion of the programme, if good compliance is achieved, along with managing other variables which my influence performance sleep, nutrition, stress, and rest.

Details on pacing strategy for the race are provided as a complimentary PDF info sheet.

https://cpsinmotion.com/london-duathlon/

Please do not hesitate to get in touch at coach@cpsinmotion.com if you have any queries regarding this plan or if you are considering one-2-one coaching support for an event. Visit www.cpsinmotion.com for more details.

Safe racing!

Sample Day 2
1:15:00
18.64mi
92.8TSS
TEMPO Ride WS-1 Aerobic Capacity A

Moderate impact TEMPO ride session. Rolling/ Flat or few climbs.
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Warm-up 15 min LOW-TEMPO (95-105rpm)
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Approx. 45min continuous UPPER-TEMPO riding (90-95rpm)
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Cool-down 15min LOW-TEMPO (preferred cadence)

Sample Day 3
1:00:00
4.97mi
93.8TSS
4 x 1600m. 5km interval session Flat/ Undulating

5km interval session. Flat/ Undulating
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Warm-up 10min TEMPO pace/HR.
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4 x 1600m intervals.
5-7 sec/min faster than 10km pace. Approx. 106% Threshold
200m active recovery jogging/ aerobic in between intervals.
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Cool-down 5-10 min AEROBIC/TEMPO pace/HR

Sample Day 4
1:07:00
18.64mi
64.7TSS
Lactate Threshold LT WS-1

Moderate impact THRESHOLD session. Steady climbc/ or constant gradient where possible.
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Warm-up 15 min UPPER ENDURANCE (80-90rpm)
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3 x 1min seated fast pedalling (85-100rpm). Rest inbetween intervals.
10 min UPPER TEMPO riding (80-95rpm)
2 x 10min MID THRESHOLD efforts (80-90rpm)
Active recovery 5min between both efforts.
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Cool-down 15min UPPER ENDURANCE (80-90rpm)

Sample Day 5
0:15:00
1.86mi
11TSS
Active Recovery 3km Flat Plus stretching

Active Recovery continuous 3km Easy pace jog flat. (RPE <3). Plus stretching.

Sample Day 6
2:36:00
40.39mi
194.9TSS
Lactate Threshold LT WS-6 SubLT/ NM Microbursts

High impact THRESHOLD session. Sub Lactate Threshold intensity with 15second NM microbursts. Constant gradient or long flat preferably into the wind.
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Warm-up 20min UPPER ENDURANCE/ LOW TEMPO (preferred cadence 80-95rpm)
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4 x 10 min MID-THRESHOLD effort.(preferred cadence 80-95rpm)
with 5 min ENDURANCE recovery in between. (preferred cadence)
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20 min UPPER ENDURANCE riding. (preferred cadence)
.............................................................
20 min LOW TEMPO/ LOW THRESHOLD riding with 15 x 15second Microbursts to UPPER NEUROMUSCULAR intensity (high resistance/ big gear, low cadence (60-70rpm).
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20-30 min MID-THRESHOLD intensity. (preferred higher cadence 85-100rpm)
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Cool-down 15min UPPER ENDURANCE (preferred cadence 80-95rpm)

Sample Day 7
1:00:00
6.21mi
78.2TSS
Alternating CONTINUOUS - LT 10km

Alternating Continuous Above (Supra) and Below (Sub) THRESHOLD run to improve lactate threshold duration and pace. Slightly hilly or constant gradient (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
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Warm-up 10min TEMPO pace/HR. RPE 6
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42min run (approx 10km) with 3min 'on' SUPRA-THRESHOLD (RPE 7/8) (5-10sec/km faster than LT pace) and 3min 'off' SUB-THRESHOLD (RPE 6/7) (5-10sec/km slower than LT pace)
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Cool-down 10min TEMPO/AEROBIC pace. RPE 4/5

Sample Day 8
0:45:00
9.32mi
22.7TSS
Active Recovery AR WS-1

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
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Introducing some core-work here will be beneficial. Planks, sit-ups and press-ups are key body-weight exercises to strengthen abdominal and back muscles to support the pelvis and major cycling movers.

Simon Clark
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CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide comprehensive expert support to intermediate and advanced levels of performance athletes, internationally, looking to excel at their discipline of choice. Our focus is always on clients goals and their journey to success.....shared. We also support other coaches and practitioners for guidance and best practice in advanced sports science and robust lab testing.