Duathlon - Olympic Distance - Intermediate - HR Based - 12 weeks

Author

Maria Simone

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

1:46 hrs

Plan Specs

duathlon intermediate hr based strength

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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.




Creator: Maria Simone, No Limits Endurance Coaching

Length: 12 weeks

Weekly Duration (average): Ranges from 5 to 8 hours per week (includes strength)

Ability level: Intermediate


This 12-week plan is ideal for the athlete who will be doing an olympic-length duathlon, and who has at least one season of triathlon experience OR broader endurance experience in cycling and running (for example, you have run 10+ mile races, or ridden 30+ miles).

The plan includes information about how to set your HR zones for running. Bike workouts are structured using HR and cadence. 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 ride 45-60 minutes continuously as an aerobic effort, and run 45 minutes continuously at an aerobic effort. The plan includes 3 rides per week, and 3-4 runs per week. It also includes core workouts, and suggestions for 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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:57
Training Load By Week
Average Weekly Training Hours: 05:57
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:10:00
Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5-10 min.

1. 4-way lunges
Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA

2. Good Mornings
Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.

3. Toe Swipe
https://www.youtube.com/watch?v=jG1DPrIsDn4

4. Glute Step-Backs (curtsy)
Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.

5. Calf Raises, 3 ways
Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 1

0:30:00
25TSS
Easy to steady base run

Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)

Sample Day 2

0:35:00
25TSS
Cycling Efficiency Drills SLD 30s

WARM
10 min easy
-
MAIN
SLD: 10 x
- 30 seconds left leg
- 30 seconds right leg
- 1:00 both legs
-
COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
-----

Sample Day 2

0:20:00
AB-a-ca-dAB-ra (ne)

Do this workout as a circuit, either
1) 10-30 repetitions, or
-
2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
----
BICYCLE CRUNCHES
Notes: How to video: http://www.youtube.com/watch?v=9FGilxCbdz8&feature=relmfu
You may do the modified or the full version. Just make sure you have PERFECT form.
It is important to keep your back flat against the ground, and imagine that you are trying to touch your shoulder (even though it won't reach) to your knee - do not lead with your elbow, as that may cause you to pull on your neck with your hands.
http://www.youtube.com/watch?v=wqoD0Bdggto


FLUTTER KICK
Notes: Lay flat on your back, with your arms at your sides. Keep your abs tight and engaged. Raise your legs slightly off the ground, and begin flutter kicking them, as if you were swimming.


HEEL TOUCHES
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0


LEG RAISES
Notes: How to video: http://www.youtube.com/watch?v=JB2oyawG9KI&feature=endscreen&NR=1


RUSSIAN TWIST
Notes: Russian twist: http://www.youtube.com/watch?v=pObEPJ_6w5E
(Note: if you don't have a medicine ball, you can use anything that weighs 3-5 pounds)


WATER BOTTLE LEG LIFTS
Notes: Lay flat on your back, with a water bottle at your feet. Raise your legs over the water bottle, and then touch them down on the left side of the water bottle. Raise them over the bottle, and touch them down on the right side. Repeat.

Sample Day 3

0:05:00
Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 3

0:15:00
Pre-run Activation

Before you run: Do some activation for the body. Here's a good list of items. Select a combination of these - and vary them from day to day. Total activation time should be 15 minutes :-)

You are not doing ALL of these exercises - you can pick a mix of 8-12 and do one set of each, or pick fewer and do 2-3 sets of each. As you like :-)

Vary these up!

DYNAMIC STRETCH OPTIONS
Calves: https://www.youtube.com/watch?v=7Zs4hh4cp98

Full range of dynamic stretch motions: https://www.runnersworld.com/health-injuries/a20821629/a-dynamic-stretching-routine/

PLANKS:
- Plank - 30-60 seconds
- Side plank - 30-60 seconds
- Side plan w/ hip lift - 15-20 lifts per side

BRIDGES:
- Bridges (one legged, to really isolate the glute on each side) - 15-20 reps
- Bridges - straight legs on a stability ball - 15-20 reps
- Bridges - bend legs on a stability ball - 15-20 reps

LEG LIFTS:
- Side leg lifts - 10 reps with leg straight up, 10 reps with leg out just slightly (maybe 5 degrees) over the top one with foot inverted toward ground, then 10 more with leg out a little bit further than previous set (maybe 10 degrees) foot still inverted toward ground
- Leg circles - you get in position as if you are doing a leg lift. Lift the top leg, then do 5-10 circles of the leg in one direction. Then 5-10 circles in the opposite direction. THese are not huge sweeping arcs :-) - just little circles.

LUNGES
- Static lunges - 15-20 each leg (really focus on the glutes doing the work here) - so you lunge in position, one leg at a time
- Dynamic lunges - 15-20 - you alternate legs each lunge
- Walking lunges - 15-20 lunges, alternating legs, per walk
-Single leg lunges - 10-20 per leg (back leg is propped up on chair or other item. Make sure that item is STABLE!!)


SQUATS
- Lateral squats - w/ band, 15-20 reps to each side (so when you squat, you step to the left or right instead of just going straight down)
- Single leg squats (you can hold something for balance if you need to maintain form) - 10-20 reps per leg (or less if you need to maintain form!)
- Walking side squats (also sometimes called "monster walk" - 10-20 squats per side per walk


OTHER GOOD ACTIVATORS:
- alternate superman - 15-20 reps per leg
- clamshells - w/ band - 15-20 reps per leg
- Single leg deadlift - 10-20 reps per leg
- Calf raises - 10-20 reps (toes straight, toes inverted, toes everted)

Sample Day 3

0:30:00
26.7TSS
Steady base run with drills (1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch

Duathlon - Olympic Distance - Intermediate - HR Based - 12 weeks

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