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Duathlon Lake Ramseur - Novice

Author

Karen Buxton

All plans by this Coach
No Ratings

Length

8 Weeks

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Plan Description

The duathlon program is for current triathletes, cyclists or runners who would like to try their hand at a duathlon. This 8-week program is a conservative training approach to an Olympic-distance duathlon. Weekday training sessions last between 30-75 minutes, and Saturday and Sunday workouts between 60-120 minutes.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:39 hrs 1:45 hrs
1:25 hrs 1:00 hrs
0:26 hrs 0:15 hrs
—— ——
0:48 hrs 1:55 hrs
Workouts Per Week Weekly Average Longest Workout
2:39 hrs 1:45 hrs
1:25 hrs 1:00 hrs
0:26 hrs 0:15 hrs
—— ——
0:48 hrs 1:55 hrs

Training Load By Week


Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Sample Day 1

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2

0:30:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.

Sample Day 2

0:15:00
core exercises

WU:
MS:
CD:

Sample Day 4

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 5

0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.

Sample Day 6

1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 7

0:30:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

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