Get in best ever race-shape for your Long Distance Duathlon.
"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.
"I achieved 3rd overall, 1st in age group and a PB on my bike using your advanced duathlon plan. Thank you so much!" Patrick Keys, July 2018.
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This plan is designed to get you in peak shape for your priority "A" Long-Distance Duathlon. Perfect for Powerman or similar with events involving a total Run of 20-30K and Bike of 60-90K. You can include other events too. There are 6 to 10 workouts, a strength session and a day off each week. Each 5th week is active recovery. There are brick workouts and a race taper phase. The workouts are compatible with Zwift, Garmin and more. To be successful with this plan you should have at least 2 years experience of frequent run/bike training. Guidance is provided for Heart Rate, Feel, Power or Pace.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
10 mins in Z2 (normal cadence).
10 mins in Z3 (big gear @ 50rpm) + 1 min in Z1,
9 mins in Z3 (big gear @ 60rpm) + 1 min in Z1,
8 mins in Z3 (big gear @ 70rpm) + 1 min in Z1,
7 mins in Z3 (@ 80rpm) + 1 min in Z1,
6 mins in Z3 (@ 90rpm).
5 mins in Z2 (normal cadence).
Run in Z2, straight after cycling.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1- Z2 (easy).
Ride mainly in Z2, in the lower to mid range.
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.