This 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.
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If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly..
Bike 1 hour: 1-2 zone/easy to moderate effort. Low effort--light on pedals. Comfortably high rpm. Include three sets of 10 pedal revolutions in a big gear from a standing/rolling start (short, hard effort). Recover 2-3 minutes between sets.
Run 35 minutes: heart rate in zone 1-2/easy to moderate effort. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Bike 90 minutes: warm-up well. Then ride 20 to 30 minutes non-stop in the heart rate 3 zone/medium effort on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position. If your fitness is good increase this to as much of 40 minutes in zone 3 (or 2X20 minutes, 5 minute recovery)
Run 40 minutes: with heart rate in zone 1-2. Flat to gently rolling. Continually check form. Quick cadence.
Run 50 minutes: tempo intervals. Warm up well. Then 3x 6 minutes. Build to zone 3 heart rate/medium effort. 2 minute recovery interval. Relaxed form! Listen to breathing. 10 minute warmup and 5-10 minute cool down.
///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
Bike 2-2.5 hours: rolling course with HR in zones 1-3/easy to medium effort. This can be 3 hours if your aerobic fitness is good.
Run 25 minutes: follow immediately with zone 1-2/easy to moderate effort run.