Duathlon - #NLECrew 12 week Olympic Duathlon Beginner (HR based)
Maria SimoneAll plans by this Coach
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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 - email@example.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
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:06 hrs||1:10 hrs|
|2:29 hrs||1:30 hrs|
|0:10 hrs||0:10 hrs|
|0:27 hrs||0:20 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||2:06 hrs||1:10 hrs|
||2:29 hrs||1:30 hrs|
||0:10 hrs||0:10 hrs|
||0:27 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor