Designed for age group duathletes, this plan will give you maximum results from less than eight hours training per week leading up to your key race. Athletes who've completed this plan have conquered duathlons all over the world, setting new PR's and winning age group medals in the process.
"The has transformed my understanding of what I need to do to get better. It’s the smartest thing I've done since I started." Rich Lonsdale, ITU World Champs qualifier, March 2015.
IS THIS PLAN FOR YOU?
There are normally six workouts per week, including several bike to run sessions. There is a day off each week and lighter training every fourth week to help your body adapt to the previous 3 weeks. To commence this plan you should have at least 12 months experience of duathlon or triathlon.
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. All in Zone 2.
Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
10mins in Zone 4.
10 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.
10mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
6x2mins 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 mainly in Zone 2 throughout. It's fine if your intensity creeps above or below on ascents/descents, but try and ride 90% of the time in Zone 2.