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."
A steady/easy ride in Zone 2. Have your running shoes ready to put on after this ride.
Easy Zone 2 run. Do this straight after cycling.
These threshold reps should feel 'comfortably hard' and should be done at around your 1-hour race pace. Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.
15mins in Zone 2.
3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.
10mins in Zone 2
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 RUN in Zone 2
- 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.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.
This can be done outside or using an indoor trainer. Have your running shoes ready to slip on afterwards.
15mins in Zone 2.
6x5mins in Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
Take it nice and easy today. Conversational pace. Mostly in Zone 2.