Phil's Off-Season Plan: Duathlon (Beginner) (3~5 hrs/wk) + Email Coach Access: 12 Weeks
Author
Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™
All plans by this CoachLength
12 Weeks
Plan Specs
duathlon beginner power based hr based pace based tss based
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?Plan Description
3 to 5 training hours per week.
"Thank you very much for your helpful response to all my questions." Roy Bogue, 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, 2018
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To start you should be able to ride 40 mins and run 30 mins. Sample weeks:
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Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:05 hrs | 0:40 hrs |
|
|
1:38 hrs | 1:20 hrs |
|
|
1:13 hrs | 0:45 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:05 hrs | 0:40 hrs | |
|
|
1:38 hrs | 1:20 hrs | |
|
|
1:13 hrs | 0:45 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
The intensity of this bike session 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:
5 mins in Z2.
5 x (20 secs in Z3 + 40 secs in low Z2).
Main Set:
4 x (3 mins in top end Z2 + 60 sec recoveries in low Z2).
Warm Down:
5 mins in low Z2.
Sample Day 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 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Tricep Kickback: 3 x 10 (Exercise 15)
4. Bent Over Row: 3 x 10 (Exercise 12)
5. Mountain Climber: 3 x 8 (Exercise 22)
6. Reverse Crunch: 3 x 12 (Exercise 26)
7. Plank: 3 Reps (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 4
Warm Up:
5 mins easy in Z2,
3 x (20 secs in Z4 + 40 sec recoveries in Z1-2).
Main Set:
2 x (2 mins in Z4 + 4 min recoveries in Z2).
Warm Down:
5 mins in Z2.
Sample Day 4
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 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Push Up: 3 x 12 (Exercise 13)
4. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
5. Glute Bridge: 3 x 14 (Exercise 17)
6. Plank: 3 reps (Exercise 21)
7. Sit-Up: 3 x 10 (Exercise 25)
Flexibility: 5 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 6
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 7
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 9
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 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
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.