Hilly DUATHLON Medium distance Run / Bike / Run (19 weeks, 7-13hrs / week)
CPS InMotion (Simon Clark, Performance Practitioner)All plans by this Coach
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This is an effective 19 week plan for duathletes training for a moderate distance HILLY Duathlon similar in formate to: 10-16 km Run / 40-60 km Bike / 10-16 km Run
Reliant on the fundamentals of exercise physiology, event demands have 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 pacing and racing strategies and complementary PDF guidances.
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 between approx. 200-300 Watts along with a half-marathon personal record approx 1.5-2 hours or 10 km time below 45 min.
Sessions are easily conducted on a turbo or on the road, and last between 45 min to 2 hours 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. Again, 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, such as interrvals and some low cadence hilly workouts. Body weight exercises and stretching are included You should start this plan from a position of good strength conditioning without any muscular imbalances, such as after a strength & conditioning off-season BUILD plan,see here:
This Hilly Duathlon programme is ideal for any medium/ long distance duathlon event reliant on having good power-to-weight in climbs and ability to recovery, which are 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.
Weekly training time is typically between 7-14 hours, with no session length greater than 2 hours during weekdays. 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:
Follow-up tests should be performed after approx.10 weeks to maintain progression and confirm changes in zones. Users should expect at least 5-10% improvement in baseline Lactate Threshold power or running lactate velocity after the conclusion of the programme if good session compliance is achieved.
Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following this structured programme as closely as possible, is more likely to help you achieve your objectives.
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 another event.
Visit www.cpsinmotion.com for more details.
Train beyond limits!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:20 hrs||2:20 hrs|
|5:46 hrs||4:27 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:20 hrs||2:20 hrs|
||5:46 hrs||4:27 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor