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BALL BUSTER preparation. Hilly DUATHLON 13 / 52 / 13km (19 weeks, 7-13 hours / week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

CPS InMotion (Simon Clark, Performance Practitioner)

All plans by this Coach
No Ratings

Length

19 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Plan overview:

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.

https://cpsinmotion.com/hilly-duathlon-beat-ball-buster/

Visit our client experiences here....https://cpsinmotion.com/clients/


Plan details:


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.


Plan requirements:

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 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.


Train Beyond Limits!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
5:46 hrs 4:27 hrs
Runx3
2:20 hrs 2:20 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:46 hrs 4:27 hrs
Run
2:20 hrs 2:20 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Simon Clark

CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide a full range of effective coaching support to all levels of performance athletes, internationally, looking to become more competitive. Our focus is on your goals and your journey to event success....or longer term athletic capacity. We also support other coaches and practitioners for guidance and best practice in exercise physiology and robust lab testing.