Your 16 Week T100 Long Duathlon Training Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
A T100 long Duathlon is made up of a 9.5km, a 64k bike and an 9.5k run, for a total of 83Kkm.
The T100 Long Duathlpon is longer than a middle distance duathlon. Bearing this in mind you don't want to over train or under train so a plan designed specifically for T100 is a good idea.
This plan includes:
- Fully structured training sessions for the bike and run with Heart Rate and RPE targets.
- You plan can be used with smart watches and indoor trainers, treadmills and outside
- Can be used with Garmin, Polar, COROS and other devices
- Includes Strength and Conditioning to help avoid injuries
- Training and racing tips.
- Email access to your coach.
This 16-week T100 long duathlon training plan is ideal if you have at least one season of experience racing long-course duathlon or triathlon.
A typical week has three bikes, three runs, and two recommended strength sessions. Your long rides are on Saturdays and your long runs are on Sundays. There are brick workouts on Saturdays beginning with week four.
The plan begins with 3 hours 30 minutes of cycling, and 2 hours 30 minutes of running. It peaks in week 13 with 5 hours 25 minutes of cycling, and 4 hours 30 minutes of running.
Before you start the plan you should have a been training for around 8 hours per week for 4-6 weeks.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN U Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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Good luck with your training and T100 Long 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.