Phil's Off-Season Plan: Advanced Long Distance Duathlon + Email Coach Access: 8 Weeks (8:15-10 hrs)

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Phil's Off-Season Plan: Advanced Long Distance Duathlon + Email Coach Access: 8 Weeks (8:15-10 hrs)

Author

Phil Mosley. This is a free plan! Use code: 100Support - MyProCoach™

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 3 Bike, 2 Strength, 2 Other, 1 Custom, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

duathlon advanced power based hr based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.



Off Season Fitness Maintenance Plans for Advanced Long Distance Duathletes.
8:15-10 training hours per week.


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Is This Plan For You?
  • Recover from your season of racing and training
  • Stay fit for when the time comes to start ramping up your training again
  • 8:15 to 10 hrs of training per week, for Advanced Long Distance Duathletes
  • 3 rides, 3-4 runs, 2 strength sessions and 1 day off each week
  • Train using HR, Feel, Power or Pace
To start you should be able to ride 2:45 hrs and run 75 mins.Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:12
Training Load By Week
Average Weekly Training Hours: 09:12
Average Weekly Breakdown

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:50:00
38.4TSS
1. Aerobic Endurance Bike

Warm Up:
10 mins in Z2.
5 mins as (20 secs in Z3 + 40 secs in low Z2).

Main Set:
2 x (10 mins in top end Z2 + 2 min recoveries in low Z2).

Warm Down:
11 mins in low Z2.

Sample Day 1

0:15:00
19.3TSS
2. Run Off The Bike

Run in Z2, straight after cycling.

Sample Day 2

0:40:00
52.8TSS
Easy Run

A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.

Sample Day 2

0:40:00
Maintenance 2: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Bulgarian Squat: 3 x 10 (Exercise 4)
3. Calf Raise: 3 x 12 (Exercise 8)
4. Bench Press: 3 x 10 (Exercise 14)
5. Bent Over Row: 3 x 10 (Exercise 12)
6. Reverse Crunch: 3 x 12 (Exercise 26)
7. Spider Climber: 3 x 8 (Exercise 23)
8. Bicycle Crunch: 3 x 10 (Exercise 24)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3

0:47:00
43.8TSS
Speed Workout Bike

Warm Up:
10 mins easy in Z2,
5 x (5 secs in Z5 + 55 secs in Z2).

Main Set:
10 x (40 secs in Z2 + 20 secs in Z5),
2 mins recovery in low Z2,
10 x (40 secs in Z2 + 20 secs in Z5).

Warm Down:
10 mins in Z2.

Sample Day 4

0:34:00
45.8TSS
Speed Workout Run

Warm Up:
10 mins easy in Z2.

Main Set:
4 x (1 min in Z3 + 1 min recovery in Z1),
4 x (1 min in Z4 + 1 min recovery in Z1),
1 min in upper Z5.

Warm Down:
7 mins easy, slow jog in Z2.

Sample Day 4

0:30:00
Maintenance 2: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Squat Jump: 3 x 8 (Exercise 2)
3. Alternate Lunge: 3 x 9 (Exercise 5)
4. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
5. Glute Bridge: 3 x 14 (Exercise 17)
6. Reverse Crunch: 3 x 14 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

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