Smash the Ball Buster event. Hilly Duathlon prep.(19-weeks 7-13hrs/week)

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

This is an effective 19 week improvement plan for the cycling and running training required to achieve a peak race performance in the Ball Buster and scale Box Hill, Surrey 5 times. 1x 8mile run, 3 x 8mile cycle, 1 x 8mile ride. Reliant on the fundamentals of exercise physiology the course profile has been translated to the specific training sessions needed to improve those factors involved in achieving a personal best time. Please check out the CPS In-Motion recommended pacing and racing strategy http://cpsinmotion.com/blog/2016/08/19/smash-the-ball-buster/. Lactate threshold power and pace, for sustainable high intensity and good recovery from more intense efforts; aerobic capacity for fast flat running and short hill work, neuromuscular strength for longer climbing, and endurance for tolerance to distance. Convenient endurance sessions are based on a pre-determined Lactate Threshold power / heart rate values. Ideal for intermediate/advanced duathletes with limited training time of 7-13hrs and a current initial baseline Lactate Threshold power between 250-300Watts along with a half-marathon pb below roughly 1hr45min. Sessions, which are easily conducted on a turbo or on the road, last between 45min to 2hrs during week days, with tactical active recovery or scheduled days off to promote conditioning and desired adaptations. Longer sessions at the weekend, usually require Saturday and Sunday rides of various length. Again, volume is periodised throughout as weighting is given to each discipline for the appropriate build of intensity/ load. Sessions have been recently updated for annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. No indoor/ gym strength conditioning is incorporated into this plan. All neuromuscular work is done in specific sessions on the bike. This programme is ideal as a short-term lead-up to any medium/long distance duathlon event reliant on having good power-to-weight in climbs and ability to recovery. Commonly the key elements of successful peak performance. Lactate Threshold should be determined independently by a reliable provider/ sports scientist at the start of the plan so accurately scaled zones may be followed throughout. FTP may be substituted using a robust testing protocol, although this value is a crude single point estimation of LTP, which may compromise the magnitude of the performance results. Or if you prefer to conduct remote testing in the comfort of your own home using the BSX Insight device, CPS In-Motion offer a generous 20% discount to customers. Please contact info@cpsinmotion. See more here http://cpsinmotion.com/performance-services/remote-lactate-testing/. A follow-up re-test profile for each should be performed after approx.10 weeks to maintain progression and confirm changes in zones. Users should expect at least 10% improvement in baseline Lactate Threshold power or running lactate velocity after the conclusion of the programme if a high percentage session completion is achieved. This ultimately depends on previous training status, diet, stress levels and quality of recovery/ sleep.

Sample Day 2
1:00:00
TEMPO Ride WS-1 Aerobic Capacity A

Moderate impact TEMPO ride session. Rolling/ Flat or few climbs.
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Warm-up 15 min MID-TEMPO (95-105rpm)
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Approx. 35min UPPER-TEMPO riding (preferred higher cadence 90-95rpm)
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Cool-down 15min LOW-MID TEMPO (preferred cadence)

Sample Day 3
0:55:00
6.21mi
Alternating CONTINUOUS - LT 10km

Alternating Continuous Above (Super) and Below (Sub) THRESHOLD run to improve lactate threshold duration and pace. Slightly hilly or constant gradient (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
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Warm-up 5-10min TEMPO pace/HR. RPE 6
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40min run (approx 10km) with 3min 'on' SUPER-THRESHOLD (RPE 7/8) (5-10sec/km faster than LT pace) and 3min 'off' SUB-THRESHOLD (RPE 6/7) (5-10sec/km slower than LT pace)
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Cool-down 10min TEMPO/AEROBIC pace. RPE 4/5

Sample Day 4
1:15:00
Lactate Threshold LT WS-1

Moderate impact THRESHOLD session. Steady climb/ or constant gradient where possible.
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Warm-up 15 min UPPER ENDURANCE (preferred cadence 80-95rpm)
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3 x 1min seated fast pedalling (85-100rpm). Active-recovery intensity between both efforts. (preferred cadence)
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10 min UPPER TEMPO (preferred cadence 80-95rpm)
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2 x 10min MID THRESHOLD efforts (80-90rpm)
Active-recovery intensity between both efforts. (preferred cadence)
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Cool-down 15min UPPER ENDURANCE
(preferred cadence 80-95rpm)

Sample Day 5
1.86mi
Active Recovery 3km Flat Plus stretching

Active Recovery continuous 3km Easy pace jog flat. (RPE <3). Plus stretching.

Sample Day 6
2:25:00
Lactate Threshold LT WS-6 SubLT/ NM Microbursts

High impact THRESHOLD session. Sub Lactate Threshold intensity with 10second NM microbursts. Steady climb/ or constant gradient where possible.
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Warm-up 20min UPPER ENDURANCE/ LOW TEMPO
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4 x 10 min MID-THRESHOLD effort.
with 5 min ENDURANCE recovery in between.
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20 min UPPER ENDURANCE riding.
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20 min LOW TEMPO/ LOW THRESHOLD riding with 10 x 10second Microbursts to UPPER NEUROMUSCULAR intensity.
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30 min MID-THRESHOLD intensity.
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Cool-down 15min UPPER ENDURANCE

Sample Day 7
8.08mi
13km Moderate/Hard pace Run - Slightly Hilly Course

Negative split 13km (at 10km race pace for second half). Slightly hilly (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
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Can include warm-up in first 1km.RPE 4/5 AEROBIC/ TEMPO pace.
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Build to THRESHOLD/ HM pace through first 7km (RPE 7/8 Somewhat hard/ hard).
Hold pace and build to SUPRA-THRESHOLD (10km) for last 6km (RPE 8/9 Hard). Finish last 500m strong AEROBIC CAPACITY.
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Try to pace this yourself to effort as well as you can for a good representation of 13km time on a familiar course/ route. Include a couple of long, moderate gradient (6-10%hills, one long 600-800m and one slightly steeper but shorter (8-14% 300-500m).
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Cool-down 1km extended over-interval. RPE 5/6. AEROBIC/ TEMPO pace.

Sample Day 8
0:45:00
Active Recovery AR WS-1

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
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Active recovery intensity is important for adaptation as a method of recovery. Maintaining motion memory while allowing to rest the body and prepare for harder sessions.

Simon Clark
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CPS In-Motion

Performance profiling has become invaluable for structuring effective training in all competitive endurance athletes. Simon Clark is the principal physiologist at CPS-In Motion, with extensive experience in the best practices of power/ heart rate based training and robust biometric analysis. Simon enjoys working with the most challenging of cases and closely supports individuals through each phase of periodisation through specific conditioning and into competition, to train beyond their limits!