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Duathlon - #NLECrew 12 week Olympic Duathlon Beginner (HR based)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach
No Ratings

Length

12 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.

Still have questions about this plan?
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




Creator: Maria Simone, No Limits Endurance Coaching

Length: 12 weeks

Weekly Duration: The plan begins just under 4 hours, and tops out at 7 hours and 20 minutes. This includes core work.
Ability level: Beginner


This 12-week plan is ideal for the athlete who will be attempting to complete an olympic-distance duathlon for the first time. This plan can work for the athlete who is doing their first-eve duathlon as well, provided you can do the training durations listed below prior to starting the plan.

The plan includes information about how to set your HR zones for cycling and running. Cycling workouts are structured using HR, with some cadence guidelines. Run workouts are structured primarily by heart rate, and a few speed-based runs using some pace suggestions. Athletes are also given instructions on how to gauge RPE to match up with the zones.

Prior to starting this plan, you should be able to run 20-30 minutes continuously, and ride your bike for 30-45 minutes continuously. The plan includes 3 rides per week, and 3-4 runs per week. It also includes core workouts, and suggestions for pre-run activation.

This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - maria@nolimitsendurance.com. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.

Upon purchase of the plan, you can email Maria for the code to get your club discount.

For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:06 hrs 1:10 hrs
Bikex3
2:30 hrs 1:30 hrs
Strengthx3
0:27 hrs 0:20 hrs
Otherx3
0:10 hrs 0:10 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:06 hrs 1:10 hrs
Bike
2:30 hrs 1:30 hrs
Strength
0:27 hrs 0:20 hrs
Other
0:10 hrs 0:10 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. Whether your dream is about a first time or a fast time, I can help! I have 10 years of experience helping athletes make their dreams a reality.

No Limits offers a strong community, focusing on the training needs of busy age-group endurance athletes of all levels. We offer remote one-to-one coaching, local one-to-one coaching, training plans, group training, training camps, & video analysis.