Your Long Distance Beginner plan from an IRONMAN certified and Level 3 British Triathlon Coach
Welcome to your training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way.
This plan is aimed at newbies with a goal of finishing their first long ditance duathlon event or even first time duathletes who want to finish strong in long distance event.
Before you begin you should be comfortable be able to run for 45 minutes and cycle for 60 minutes and complete at least 3 total hours of aerobic exercise over seven days.
The weekly training volume starts at approximately 4.75 hours on Week 1 and peaks at approximately 12.5 hours in week 19.
Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity & 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.
In the specific phase, the weekend bike and run workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of duathlon racing.
On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day.
In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.
What do you get in the plan:
- 21 weeks of bike, run and S&C sessions with videos
- Bike Power based sessions for Zwift, TrainingPeaks Virtual, Wahoo, Garmin, etc
- Run Heart Rate sessions for Garmin, Polar, Coros etc.
- The bike sessions include Power based profiles that you can download & use with your power meter and indoor trainer
- Training and race tips
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength & conditioning sessions, if you are unsure of the exercises then seek the help & advice of a professional near you.
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Good luck with your training and Long Distance Duathlon event!
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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.