Phil's Off-Season Maintenance: Long Distance Duathlon + Email Access to Coach: 08 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:35



Off-Season Maintenance for Duathletes.
A Low/Mid Volume Plan for Structured Training in the Off-Season.


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Thank you very much for your helpful response to all my questions."Roy Bogue, January 2018

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018


Read more >>

Is This Plan For You?
  • Maintain your well-earned fitness whilst recovering from your season of racing and duathlon training
  • 4:20 to 5 hrs of training per week
  • 2 rides and 2 runs per week
  • Plus 2 strength sessions and 2 days off
  • Workouts measured in duration to avoid under/over training
  • Be fit AND recovered when the time comes to start ramping up your training again
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin and many more devices
To start this plan you should be able to ride 75 mins and run 40 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout, you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.

A Recognised Expert, As Featured On:




Quick Links

Copyright © 2019. Myprocoach Ltd.

Sample Day 1
0:37:30
33.6TSS
Speed Workout Bike

These speed workouts will maintain your power, economy and skill.The volume is relatively low, but it's still enough to stop your body from de-training. This workout works well on an indoor bike trainer; you can also do it outside.

Warm Up:
10 mins easy Z2,
5 x (10 secs in Z4 + 50 secs in Z2).

Main Set:
5 x (1 min in Z4 + 90 sec recoveries in Z2).

Warm Down:
10 mins in Z2.

Sample Day 1
0:40:00
Maintenance 1: 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 2
0:29:00
38.9TSS
Speed Workout Run

Warm Up:
10 mins easy in Z2.

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

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

Sample Day 4
0:40:00
Maintenance 1: 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. Step Up: 3 x 9 (Exercise 7)
4. Alternate Lunge: 3 x 9 (Exercise 5)
5. Push Up: 3 x 12 (Exercise 13)
6. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Lying Hip Abduction: 3 x 12 (Exercise 19)
9. 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.

Sample Day 5
1:15:00
54.5TSS
Easy Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will maintain your efficiency for using fat for fuel and ability to transport oxygen to your working muscles. Feel free to increase the length of this ride.

Sample Day 6
0:40:00
52.8TSS
Easy Run

A nice steady run in Z2. You should be able to chat at this pace. Make these runs social and fun. You can add up to 30 minutes to these easy runs if you wish.

Sample Day 8
0:37:00
35.4TSS
Speed Workout Bike

Warm Up:
10 mins easy in Z2,
5 x (10 secs in Z4-5 + 50 secs easy in Z2).

Main Set:
3 x (2 mins in upper Z4 + 2 min recoveries in low Z2).

Warm Down:
10 mins in Z2.

Phil Mosley
|
My Pro Coach

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.