Designed for novice age group duathletes, this plan will build your endurance, speed and confidence leading up to your key event. Athletes who've completed this plan have conquered duathlons all over the world, surpassing their expectations in the process.
"I don't feel like a novice anymore. I enjoyed the racing and training and I feel that I have made some real progress." Lawrie Procter, November 2014.
IS THIS PLAN FOR YOU?
There are normally six workouts per week. There is a day off each week and lighter training every fourth week to help your body adapt to the previous 3 weeks. Minimal fitness requirements are that you can already cycle for 40 minutes and jog for 25 minutes, not on the same day.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
Check out the Training Zones PDF attached to day 1, before you start this workout.
Ride in Zone 2 today. Nothing too hard while we're in the Base Phase. Have your running gear ready to put on after this ride, as there's a run straight afterwards.
Just a short, easy run today. Do this straight after cycling.
Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.
7mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
5mins in Zone 4.
5 mins easy Zone 2 jog
The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine)
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
8mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
5x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)
10mins in Zone 2
Run in Zone 2, nice and easy.
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
Ride easy for 10mins in mid Zone 2.
5x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.
10 mins easy in low Zone 2 or Zone 1