BALL BUSTER preparation. Hilly DUATHLON 13 / 52 / 13km (19 weeks, 7-13 hours / week)
CPS InMotion (Simon Clark, Performance Practitioner)All plans by this Coach
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This carefully designed Duathlon plan is suited for duathletes to improve their personal records at the legendary BALL BUSTER event, Surrey, UK. The prescribed sessions provide specific conditioning so that an athlete can reach a planned peak performance on the event day. This programme is ideal for any medium/long distance duathlon event reliant on having good power-to-weight in climbs and ability to recover. Commonly the key elements of successful peak performance.
Specific sessions are structured to match the cycling and running training required to achieve a peak race performance, scaling Box Hill, Surrey 5 times. 1 x 8 mile run, 3 x 8 mile cycle, 1 x 8 mile ride equivalent to 13.5 / 40.5 / 13.5km.
Why this plan?
- Effective session design with full description, based on proven fundamentals of applied sports science.
- Objectively focused on longer-term physiological performance and in lactate threshold improvement.
- Specific event-driven training, so adaptations are applied to race and demands of the course.
- Structured to our uniquely successful OPTIMA-L coaching system.
Reliant on the fundamentals of exercise physiology the Ball Buster course profile has been translated to the specific training sessions needed to improve those factors involved in achieving a personal best time. Please check out the CPS In-Motion recommended duathlon pacing and racing strategies and complementary PDF guidances.
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Convenient endurance sessions are based on a pre-determined Lactate Threshold power / heart rate values. Ideal for intermediate/advanced duathletes with limited training time of 7-13 hours and a current initial baseline Lactate Threshold power/ heart-rate between approx. 200-280 Watts along with a half-marathon personal best below roughly 1hr 45min - 2 hrs. Sessions are power based (Coggans 7-Zones) and are scaled to Lactate Threshold power which should be determined prior to the plan start date and at the end of week 11 after a low volume week.
Sessions, are easily conducted on a turbo, treadmill or on the road, and last between 45 min to 2hrs during week days, with tactical active recovery. Longer sessions at the weekend, usually require Saturday and Sunday rides of various length. 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.
A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it. Such as after a strength & conditioning off-season plan. Body weight exercises and stretching are included. Sessions details include descriptions, with nutritional, racing and pacing strategies where possible.
Sessions are compatible and uploadable as workouts on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin for outdoor riding.
Sleep, nutrition, stress, rest, compliance and work/ life disruption are significant variables which will clearly affect your response to this programme. Although, following a structured programme where possible, is more likely to help you achieve your objectives. Support for any online TP plan is available on request, just call Simon on 0044 (0)7729 729628.
Please do not hesitate to get in touch at firstname.lastname@example.org 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.
Train Beyond Limits!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:46 hrs||4:27 hrs|
|2:20 hrs||2:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:46 hrs||4:27 hrs|
||2:20 hrs||2:20 hrs|