Designed for advanced age group duathletes, this training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have won national championships and successfully raced for their country at the ITU Age Group World Championships.
"National age group champion and 3rd woman overall :-) A new 10km run PR and bike split PR. And a new overall duathlon best by six minutes, yay!!!" Samantha Aplin
IS THIS PLAN FOR YOU?
There are normally seven separate workouts per week including bike to run sessions. There is a day off each week and every fourth week is an active recovery week, to help your body adapt to the accumulative training load. To commence this plan you should have at least 18 months experience of duathlon or triathlon training.
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."
Run mainly in Zone 2, nice and easy. Undulating route, preferably off road. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel.
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.
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible. Turbo or outside (long climbs are good). See attachment on Day 1 for training zones.
15mins in Zone 2, normal cadence.
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery.
8mins at 80rpm in Zone 3 +60secs easy spin recovery.
7mins at 100rpm in Zone 3.
10mins in Zone 2, normal cadence.
Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.
15mins easy jog in Zone 2
3x6mins in low Zone 4 +60secs rests
10mins in Zone 2
Just a short, easy run today. Do this straight after cycling. All in Zone 2
This bike workout can be done indoors or outside, whichever works best for you.
10mins in Zone 2.
5mins as (20secs Zone 3, 40secs in low Zone 2)
8x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.
5mins in low Zone 2
Do this straight after cycling. Run 5mins in Zone 4, immediately into 15mins in Zone 2.