Get in great race-shape for your Long Distance Duathlon!
"Your plan combined with TrainingPeaks is the perfect combination. It made my first season very enjoyable." Mike O'Reilly, August 2018
"I can't tell how much I am enjoying the plan. It's amazing to know what training I am going to do weeks before." Rachel Kjearsgaard, April 2018
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This plan is designed to get you in peak shape for your priority "A" Long-Distance Duathlon. Perfect for Powerman or similar with events involving a total Run of 20-30K and Bike of 60-90K. You can include other events too. There are 5 to 8 workouts, a strength session and a day off each week. Every 4th week is active recovery. There are brick workouts and a race taper phase. The workouts are compatible with Zwift, Garmin and more. To be successful with this plan you should already be able to jog for 40 mins and cycle 1:15 hr. Guidance is provided for Heart Rate, Feel, Power or Pace.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance. Feel free to walk occasionally, if it helps you stay in Z2.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
This workout works well on an indoor bike trainer.
10 mins in Z2,
5 mins as (10 secs in Z4-Z5 + 50 secs in Z2).
3 x (3 mins in upper Z4 + 2 min recoveries in low Z2).
4 mins in Z2.
10 mins Z2,
5 x (30 secs in Z4 + 30 sec recoveries in Z1).
2 x (2:30 mins in Z4 + 2 min in Z2).
10 mins in Z2.