Duathlon Lake Ramseur - Novice
Author
Karen Buxton
All plans by this CoachLength
8 Weeks
Typical Week
3 Bike, 3 Run, 2 Strength, 1 Day Off, 1 Brick
Longest Workout
1:45 hrs
Plan Specs
duathlon
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Summary
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
Sample Day 1
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
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
WU:
MS:
CD:
Sample Day 4
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
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
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
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.