Your 19 Week Olympic Distance Duathlon Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 19-week training plan is for duathletes who have a specfic goal of walking up the podium steps and being the best in their age group.
Chose this plan if you have a few triathlons under your belt of have a strong history in the two discipline.
A pre-requisite would be that you can comfortably bike and run for 90 minutes. You should be comfortable with 6 hours of aerobic exercise over a week.
The weekly volume starts a 9.5 hours in week 1 and peaks in week 13 at 13 hours.
You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
I have set Monday as your rest day which will enable you to recover from the longer sessions at the weekend.
The first 14 weeks is your general preparation phase
Weeks 15 to 17 are the Race Specific Phase
Weeks 18 and 19 are your Taper Phase
The Plan Includes:
🏊 🚴♂️ 🏃 🧱 Bike, Run & Transition/Brick Sessions
🏋️ Strength & Conditioning session to help prevent injuries (from a NASM Personal Trainer)
⌚ Bike sessions include Power structured files for Zwift, TrainingPeaks Virtual, Wahoo, Rouvy, Garmin, Coros, Polar etc
❤️ Run sessions have Heart Rate targets for Garmin, Polar, Coros etc
📧 Free Access to your coach via email
✏️ Training and Racing Tips
My name is Karen and I live in Southern Spain near the IRONMAN® Malaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach, WOWSA Level 3 Open Water Swimming Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introductory kick off email and your free 30-day Training Peaks premium coupon. I will also email you hints & tips specific to the relevant part of the plan and you get a chance to ask questions, so you get the best from your training and ready for race day!
Please get in touch, if you have any questions karen.parnell@chilitri.com and chilitri.com.
Good luck with your training and duathlon event!
Read what other Athletes a saying about my plans
My Website Link
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.